Progressing in Ashtanga Yoga: A mindful journey of breath, alignment, and adaptability, honouring each student’s unique path to growth.
A unique approach to learning Ashtanga Yoga
The progression of Ashtanga students through Iyengar inspired methodology, as taught by Christian Pisano, emphasises a deeply refined approach through three pillars of asana practice, blending precision, dynamism, and individual adaptation.
1. Vinyasa: A new student begins learning vinyasa by focusing on the harmonious connection between breath and movement, creating a flowing rhythm that links postures together. Each movement is paired with either an inhale or an exhale, establishing a meditative flow while fostering physical engagement. Within this dynamic sequence, moments of stillness in each posture are introduced, allowing the student to pause, refine alignment, and observe the breath while holding the pose. These still moments offer an opportunity to balance effort and ease, cultivating stability, awareness, and presence. This integration of movement and stillness builds the foundation for a mindful and embodied practice.
2. Vinyasa Krama: As students develop stability in the practice, the next step is to mindfully transition from one asana to the next. Vinyasa Krama is the deliberate and systematic progression of postures, where each movement is thoughtfully linked to the breath and sequenced to prepare the body and mind for the next stage of practice. This method emphasises precision, alignment, and a gradual buildup of strength, stability, and awareness, ensuring that students move through their practice with purpose and ease. By breaking down complex movements into manageable steps, Vinyasa Krama allows practitioners to deepen their understanding of postures while respecting their individual capabilities, fostering a sense of balance and mindfulness throughout the journey.
3. Viniyoga: The final stage adapts the practice to the individual’s unique needs, integrating Christian Pisano’s profound teachings on embodiment and mindfulness. This phase encourages a more introspective and therapeutic approach, where the practice becomes a means of self-inquiry and union with the deeper aspects of yoga.
This methodology combines the flowing nature of Ashtanga with Iyengar’s precision and personalisation, offering a transformative path for physical, mental, and spiritual growth.
“The practice is not about doing, but about undoing what is in the way of our natural state.”
The Series of Ashtanga Yoga: A Detailed Guide
Ashtanga Yoga, is characterised as a dynamic and disciplined system of yoga, it was popularised by Sri K. Pattabhi Jois and is based on the ancient text Yoga Korunta. Known for its structured and progressive series of poses, Ashtanga Yoga is composed of six sequences, each increasing in difficulty and depth. Each series is synchronised with breath (Ujjayi), gaze (Drishti), and movement (Vinyasa), forming a meditative flow that challenges both the body and the mind. Below is an overview of the six series:
1. The Primary Series (Yoga Chikitsa or “Yoga Therapy”)
The Primary Series is designed to detoxify the body and align the spine while building strength and flexibility. It is often the starting point for beginners and focuses on foundational poses.
Key Sections:
• Sun Salutations (Surya Namaskara A & B): Warm-up sequences that link breath with movement.
• Standing Poses: Foundational poses like Trikonasana (Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle Pose) develop stability and balance.
• Seated Poses: Forward bends and hip openers such as Paschimottanasana (Seated Forward Bend) and Janu Sirsasana (Head-to-Knee Pose).
• Backbends and Finishing Sequence: Postures like Urdhva Dhanurasana (Wheel Pose) are followed by inversions and meditative poses to calm the nervous system.
The Primary Series cleanses the body’s internal organs and builds stamina, forming the cornerstone of practice.
2. The Intermediate Series (Nadi Shodhana or “Nerve Cleansing”)
The Intermediate Series works on the energetic body, clearing blockages in the nadis (energy channels) to allow prana (life force) to flow freely.
Focus: This series emphasises backbends, twists, and deeper hip openers, which require greater flexibility and mental focus.
Key Features:
• Advanced backbends such as Kapotasana (Pigeon Pose).
• Deep twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose).
• Strength-building poses like Pincha Mayurasana (Forearm Stand).
The Intermediate Series cultivates a greater sense of balance, emotional stability, and energetic harmony.
3. The Advanced Series (Sthira Bhaga or “Strength and Grace”)
The Advanced Series is divided into four subseries: A, B, C, and D. Collectively, they are known as the “Strength and Grace” series, as they demand exceptional physical power, flexibility, and focus.
Key Characteristics:
• Arm balances, deep backbends, and transitions that require strength and control.
• Poses like Natarajasana (Lord Of The Dance Pose), Eka Pada Sirsasana (Leg Behind Head Pose), and Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose).
• Intense focus on bandhas (energy locks) to maintain stability and energy flow.
The Advanced Series is typically practiced by advanced practitioners with years of experience. It challenges the practitioner to unite effort and ease, embodying the full expression of Ashtanga Yoga.
4. Mastery Through Progression
While the sequences are designed as a progression, students often spend years mastering one series before moving to the next. Pattabhi Jois famously said, “Practice, and all is coming,” emphasising patience and dedication.
The Importance of Breath and Bandhas
In all series, the breath and bandhas are key to maintaining energy flow and stability:
• Ujjayi Breath: This controlled, rhythmic breathing calms the mind and generates internal heat.
• Bandhas: These internal locks (Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha) stabilize the body and direct energy flow.
The Finishing Sequence
Each series concludes with a standard finishing sequence, including:
• Shoulder stands (Sarvangasana series).
• Headstands (Sirsasana).
• Seated meditation poses to bring the practice to a peaceful close.
Conclusion
Ashtanga Yoga’s structured series provide a roadmap for personal transformation, offering physical, mental, and spiritual growth. While the practice requires dedication and discipline, the rewards are profound, allowing practitioners to cultivate strength, flexibility, and inner peace. Whether working through the foundational Primary Series or exploring the challenging Advanced Series, the journey through Ashtanga Yoga is a lifelong practice of self-discovery.
“There is no real secret to Ashtanga yoga other than consistency, just show up and keep showing up, that is the secret.”