Ashtanga Yoga

In the Vinyasa method taught by Sri K. Pattabhi Jois the postures are combined in series varying in difficulty and effect. The first series is therapeutic and corrects the balance of body and mind. The intermediate series continues the work of the first but goes deeper, opening the Nadis (or nerve channels) which are similar in concept to the meridians of acupuncture. The advanced sets work even deeper, increasing stability, strength, balance and openness of the body.

There is logic to the order of asanas. Vinyasa means movement synchronized with the breath. The breath is the heart of this discipline and connects one asana to another in a precise order. Each posture or group of postures has a particular effect that can be balanced or balanced by another posture or group of postures.

Movement between postures is important and part of the practice. How one enters and exits the posture is an integral part of the form. The breath is always synchronized with the movement in a very precise way like the gaze.

Breath awareness is the foundation of proper asana practice. Ujjay breathing is practiced while practicing asanas. The throat must be relaxed and open, producing a slight closure of the glottis, the air that enters and exits will produce a sound; the breath quality of Ujjay breathing should be smooth, deep and strong.

The gaze (Drishti), or the point where to direct the gaze and the intention during the practice, is important for a correct practice. In every posture and during the movement that connects one asana to another there is a specific point to look at. The drishti is very important for a correct practice of Yoga, it is a tool that helps to calm the mind by developing concentration, to direct attention towards the "inside", bringing over time the practice from a purely physical experience towards one meditative state of deep awareness.

During the practice, Bandhas (locks-seals) are used. Mulabandha is the contraction of the anus which involves the contraction of the center of the perineum. Uddyanabandha is the abdominal contraction towards the spine, which is produced by pushing the root of the navel towards the kidneys. These Bandhas are the foundation in asana practice, although they require a long period of practice before they can be fully mastered.

Final relaxation is very important and is the opportunity to bring mind and body back to a state of stillness (homeostasis).

It is suggested to practice on an empty stomach: wait at least 3 or 4 hours after a meal. Do not drink water during and immediately after the practice: wait at least half an hour.

Clothing should be comfortable and stretchy (shorts, short-sleeved shirts, tights) so that the teacher can see the exact alignment of the body. It is also suggested to practice without necklaces, rings, watches, etc.

Don't be afraid of sweating or feeling fatigued. Return your attention to your breathing, moving with awareness and stability in the lower abdomen. Over time, a new energy will arise within you, thus eliminating fatigue and strengthening both mind and body.

Women during the menstrual period should not do inverted postures.

Guided Practice: The teacher guides the students in the execution of a part of the positions of the first series respecting the Vinyasa system and preparing them for personal practice.

Personal Practice (or Mysore style): Knowledge of the sequence of poses is required in this lesson. The teacher follows the students in practice by correcting and intervening individually. This method helps to consolidate and develop one's own practice.