VINYASA YOGA STYLES
Ashtanga
Vinyasa Krama
Vinā vinyāsa yogena āsanādīn na kārayet
Do not do asana without vinyasa
Yoga Korunta - Vámana Risi
The eight limbs of yoga
The Sanskrit word ashtanga means eight limbs, referring to Patanjali's eight-limbed yoga system. Patanjali Maharishi was supposedly a great Indian sage who lived in the 2nd century BCE and wrote the Yoga Sutras. In these concise aphorisms, he proposed an eight-step method for yoga practitioners, hence the name ashtanga (eight limbs) yoga.
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Yama
-ethical guidelines
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Niyama
-practicing self-discipline
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Asana
-practicing yoga postures
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Pranayama
-practicing breath control
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Pratyahara
-withdrawing from the senses
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Dharana
-sustained concentration
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Dhyana
-uninterrupted meditation
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Samadhi
-experiencing unity with the object of meditation
Asanas: The foundations of Ashtanga yoga
Based on this, asana is just a small slice of the whole, yet it plays an extremely important role in establishing a solid foundation for our yoga practice and in helping us progress toward the next levels.
This is essentially preparing the body to maintain a stable, comfortable sitting position (lotus, siddhasana) for up to several hours, which will be very necessary during breathing and meditation practices. The ashtanga vinyasa series known today was made world-famous by Sri Krishna Pattabhi Jois, who was a student of the legendary Sri Krishnamacharya.
The Technology of Asana Practice
The vinyasa system means the strict harmony between movement and breath. Its essence is that we perform specific movements with each inhalation and exhalation, and we hold the asanas for five or more breaths.
The heart of the system is the so-called tristhana - the three points of focus - which are asana, loud breathing, and drishti. The sound of breathing is like the roaring of ocean waves, and concentrating on it is a pratyahara technique that helps turn our attention inward. The drishti, the focusing of the gaze, when performed correctly, allows us to practice the sequences with a calm and clear mind.
The asanas are made light, stable, and safe by the bandhas. The bandhas are muscle locks on the physical level, while within the subtle body they control the regulation of prana (life force). In the ashtanga vinyasa system, we practice fixed asana sequences, six in total, each person practicing the one(s) suitable for them, which we perform unchanged six times a week.
Asana Series
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Yoga Chikitsa
-used for restoring the physical body
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Nadi Shodhana
-purifies the nervous system
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Sthira Bhaga A, B, C, D
-deepens the effects of previous series
How the Ashtanga Mysore Program Works
The asanas in the series build upon each other, therefore in traditional practice with a qualified teacher, we continue until we reach a posture that we cannot execute. In technical terms, this is called our 'last asana,' which we can repeat multiple times to improve in it. With this method, practitioners of any ability can benefit from the system's positive effects, and last but not least, injuries can be avoided.
This is possible to implement in so-called Mysore-style classes, where, unlike in led classes, everyone practices according to their own breathing rhythm, and the teacher has the opportunity to provide assistance based on each person's individual condition.
Saturdays and full moon and new moon days ( moon days ), as well as the first three days of menstruation for women - ladies' days - are traditionally rest days.
Traditionally we practice the asanas in the morning, ideally before sunrise, so that the beneficial effects of the practice influence our entire day. At first this might be difficult for a beginner practitioner, but over time it becomes habitual and naturally integrates into everyday life.
In a traditional ashtanga school's schedule, there are two types of classes: the aforementioned Mysore and the led class. The primary purpose of the led class is to precisely learn the sequence of asanas and the connecting movements – vinyasa – between individual asanas, as well as to develop proper rhythm in practice.
These class types are complemented by a monthly ashtanga conference, where program participants can ask their questions, and there is time and space to discuss the theory of ashtanga yoga.
Overall, Ashtanga yoga offers a purposeful, step-by-step system for those who strive toward achieving unity of body, mind, and soul.
Vinyasa krama yoga is an ancient path of physical and spiritual self-development that unites learning, practice, and teaching. The system has a unique approach to yogasana (yoga postures). It synchronizes the functions of body, mind, and breath over time, allowing the practitioner to experience the true joy of asana practice.
The Sanskrit prefix "vi" in vinyasa means "variation" , while the suffix "nyasa" means "under prescribed conditions" , thus the complete compound word vinyasa refers to the harmony between movement and breath, and the word "krama" means methodology.
The characteristic of this style is that each movement must be executed with proper vinyasa, meaning the asanas are connected by breath-synchronized linking elements. The mind also closely follows the slow, steady, and audible yoga breathing; thereby achieving the true purpose of yoga: the subjugation of body and mind. Perhaps the most well-known example is the six series of Ashtanga vinyasa yoga, which also belong to the vinyasa krama system.
Vinyasa krama closely follows the classical definition of yoga. Yoga is generally defined in two ways: as union (yukti) or inner peace (samadhi). Using breath as a yoke, vinyasa krama yoga synchronizes body and mind, thus creating union. Additionally, as the mind follows the deep and steady breath, with persistent practice, the highest level of peace (samadhi) can eventually be achieved.
Krishnamacharya's Legacy
The legendary yogi, Sri. T. Krishnamacharya brought this type of yoga back into public consciousness. In the 1930s, he wrote Yoga Makaranda (The Nectar of Yoga), in which he presents the vinyasa krama system. Of the hundreds of existing vinyasa sequences, he describes only a few, but we shouldn't think that the term refers only to these specific sequences. In his book, the master mentions that he learned about 700 asanas from his teacher, which suggests that Yoga Makaranda is just a small taste of the complete system.
Spiritual Background
According to Krishnamacharya, the three main aspects of vinyasa krama are vinyasa chikitsa, vinyasa shakti, and vinyasa adhyatmika. Vinyasa chikitsa is the therapeutic approach to yoga, vinyasa shakti increases strength, and vinyasa adhyatmika brings the practitioner closer initially to the subtle physical elements, and later to God. The latter method is not so much a specific technique, but rather an approach to practice. Thus, while practicing the first two techniques, we begin to show devotion to our highest self. This is also called bhakti yoga, the yoga of devotion. This is never passive submission, but rather a positive attitude toward all individual souls, recognizing the divine spark in everything and everyone.
Characteristics of Vinyasa Krama
According to Patanjali's Yoga Sutras, the conditions for the realization of yogasanas are as follows:
Stability (sthira)
For a posture to be called a yogasana, it must enable its practitioner to remain stable, whether it's a simple standing position or a headstand.
Comfort (sukha)
We focus the mind on the breath, ensuring that we remain in an extremely joyful and relaxed state during practice.
Steady and Slow Breathing (prayatna shaithilya)
This method is recommended by Patanjali to facilitate practice. Here, prayatna (effort, striving) refers to jivana prayatna (will to live), which is nothing other than breathing itself. This condition stipulates that breathing must remain steady and slow during practice. Therefore, when practicing yoga correctly, we should not be heavily panting. Unlike aerobic sports (which also have their benefits), neither breathing rate nor pulse rate should increase. The normal breathing rate is 15-20 breaths per minute. Since movements are slow in vinyasa yoga, the breathing rate should also be reduced. Ideally, we breathe no more than five or six times per minute.
Pulse Rate in Vinyasa Yoga
During vinyasa yoga practice, we must perform audible breathing, as this automatically regulates the breath. If during the numerous vinyasas of the sequence, the practitioner feels overexerted and finds it difficult to breathe, they should take a few minutes' rest until their breathing returns to normal. Practitioners in the vinyasa system often notice that over time, their breathing slows down in everyday life as well, making their minds calmer and more serene. There are yogis who can maintain four breaths per minute throughout their hour-long practice. For them, even the most challenging poses are deeply relaxing.
Focusing the Mind on the Breath
We must focus our mind on the breath during vinyasa practice. If our mind wanders, we should gently bring it back to the breath. Fortunately, most people find it easy to pay attention to the breath, thus enjoying the practice
Krishnamacharya always applied the principles of vinyasa krama during asana teaching, never teaching isolated asanas without vinyasa and breath. This is the key to teaching vinyasa krama: maintaining slow, steady breathing, and knowledge of a wide range of asanas.
The therapeutic effect of yoga can only be realized with the help of a properly trained teacher who can select the most appropriate asana from the range of asanas according to the practitioner's needs.