Ashtanga-yoga-full-guide-2021-with-benefits and-precautions
by-> urban-Yoga-gurus
Introduction to Ashtanga Yoga
Ashtanga-yoga-full-guide-2021-with-benefits and-precautions. In Sanskrit, ashtanga means eight-limbed (asta- eight, anga- limb). Ashtanga Yoga is an eight-limbed path towards achieving the state of Yoga, also known as Samadhi.
The definition of Ashtanga Yoga is found in the Yoga Sutras of Patañjali, an ancient text on the theory and practice of Yoga thought to have been compiled in about 200 CE by Sage Patañjali.
Ashtanga-yoga-full-guide-2021-with-benefits and-precautions
The Yoga Sutras of Patañjali is comprised of 196 sutras- short philosophical statements - on the theory and practice of Yoga, divided into four books, or padas. The Yoga Sutras are so succinct and are therefore almost incomprehensible without commentary. The most definitive commentary is by Veda Vyasa
The Yoga Sutras begin with the highest teachings first, for those ready to enter into the final limbs of practice. In the second sutra of the first chapter, Samadhi Pada, we have defined Yoga:
“Yogas Citta vritti nirodah”, which can be translated as “Yoga is the cessation of the fluctuations of the mind.” When the mind is stilled, and the state of Yoga is reached, the individual mind is at one with the Universal Mind and individual consciousness with Divine Consciousness, and we experience our divinity through unity.
Yoga is not only the state of Yoga, but also the practice, or sadhana, we engage in on the path towards Yoga.
The definition of the eight-limbed path that leads to Yoga is found in book two of the Yoga Sutras of Patañjali, Sadhana Pada, the chapter on yoga practice. Sutra 2.29 states:
“Yama-niyama-asana-pranayama-pratyahara-dharana-dyana-samadhyaya-astavangani.” This can be translated as: “the eight limbs of yoga are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.”
The Benefits Of Ashtanga Yoga Ashtanga-yoga-full-guide-2021-with-benefits and-precautions
Ashtanga-yoga-full-guide-2021-with-benefits and-precautionsImage Source - Google | Owner
Improve flexibility
As with most forms of yoga, Ashtanga will gradually improve your flexibility over time. Although it’s important to listen to your body and go slowly, I found my flexibility started improving after a few weeks of practice. Can’t touch your toes? Start Ashtanga yoga and I bet you’ll be able to within just a month if you work consistently and mindfully.
Increase strength
There are sixty vinyasas in the Ashtanga yoga primary series (that’s the flow you do between every posture). For a lot of the movements, you are working to hold your bodyweight upon just your hands or you are balancing on one leg –this builds a ton of strength in your core and increases your overall body strength.
Increase muscle tone
All that increased strength is possible because whilst doing those movements you are building muscle all over your body. YOGA GIVES YOU ABS, I promise – it happened to me! My arms and shoulders also look more firm and toned (if I do say so myself!)Improve cardiovascular fitness
If you’ve ever made it through a full counted-led primary series then you’ll know how much you sweat in Ashtanga.The constant vinyasas between each pose keep your heart rate up throughout the practice. Not only are you building strength and flexibility but you’re also working your cardiovascular system.
Reduce body fat
What happens when you build more muscle and do cardio? You burn fat! Since committing to a daily Ashtanga practice I’ve noticed less fat on my arms and around my stomach area, so if you’re looking to drop a few pounds then this is the yoga style for you.Reduce stress and anxiety
Some people think that doing the same sequence of postures every day is too repetitive and they lose interest. Each to their own – it won’t work for everyone! But when you learn the sequence off by heart, you no longer have to focus so much on where you’re placing your foot or your hand. Your awareness can start to shift to your breath instead.This makes your practice more of moving meditation and leaves you feeling relaxed and stress-free.
Increase focus and creativity
I’m not generally an arty person so my creativity comes in the form of inspiration for new business ideas. It almost sounds counter-intuitive that if you’re in the present moment you are thinking about future business plans! But it’s just that your mind is rarely empty so these ideas never have space to emerge unless you make space for them!
Lower blood pressure
In Ashtanga yoga, we practice a breathing technique known as Ujjayi. This involves a slight contraction of the glottis at the back of the throat to make the sound of the ocean as you breathe in and out of your nose. Extending your inhalations and exhalations to create long, deep, and calm breaths.Many studies suggest that this breathing technique lowers blood pressure over time.
Prevent injuries
If you practice Ashtanga in a safe, mindful way, you will develop a strong, flexible body that is much less prone to injury. This means it can be a great complementary activity for other forms of sport.As you get older your body becomes more prone to injuries and practicing yoga is a great way to stay fit and supple so you can enjoy a better quality of life for longer.
I would love to hear your own experiences of Ashtanga yoga and any benefits you have gained! Leave me a comment and let’s share our love of this practice.
Steps to performing Ashtanga Asana
Ashtanga-yoga-full-guide-2021-with-benefits and-precautions
Ashtanga yoga is a very important form of yoga that can help practitioners to purify their minds and bodies. Ashtanga yoga follows the eight limb path, which means that it has eight steps that can be used to purify the mind. The steps must be performed one after the other without skipping or jumping a step. These steps are mentioned below.- Yama – Control
- Niyama – Rules of conduct
- Asanas – Poses
- Pranayama – Breath control
- Pratyahara – The withdrawal of all sensory perceptions
- Dharana – Concentration
- Dhyana – Uninterrupted meditation
- Samadhi – Complete equilibrium
Ashtanga Yoga Precautions –Ashtanga-yoga-full-guide-2021-with-benefits and-precautions
1) It should be taken extra precautions while posing, otherwise, you may get hurt.2) A patient suffering from a headache should not do this asana.
3) This should not be done asana even if there is knee and shoulder pain.
4) It should not be postured even if there are complaints of slip disc and hernia.
5) Pregnant women should not do this posture.
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