In modern yoga, there are more than a dozen directions. Most of them formed in the process of long historical practice. The difference in styles is based on the categories of complexity, dynamics and ideological content of each of them. Ashtanga-vinyasa yoga belongs to the modern direction, which is becoming increasingly popular not only in India, but also in the West and in Russia. So, ashtanga-vinyasa yoga - what is it, what are the features of this style?
History
Yoga has existed for several millennia. Its roots go to India. Previously, it was a cultural and religious movement, today for many it is a path to health, like fitness and sports. However, there are people who perceive yoga as something more than medical gymnastics. This was once the Pattabhi Jois (1915-2009). He is the founder of such a trend as Ashtanga Vinyasa Yoga, which still continues to live within the walls of the institute in Mysore (India) and beyond. After the death of Pattabhi, his grandson, Sharat Rangaswami, continued the business.
The ideological basis of the new trend was the rejection of the adaptation of yoga to weakness, imperfection of the practitioner - on the contrary, he should strive to develop himself as much as possible to the ideals of the flow.
Features
Ashtanga-vinyasa yoga is actually a kind of hatha yoga. It is distinguished by the dynamics of performing asanas and a special breathing technique. It is sometimes called harsh practice, since execution requires considerable strength, flexibility, and stretching from the practitioner. The word "ashtanga" in Sanskrit literally means "eight foundations." This is a clear reference to the eight principles that underlie yoga techniques.
There is a certain sequence of asanas fixed by the founder on which vinyasa yoga is based. Complexes of movements are interconnected by vinyasas (hence the second part of the name of the practice). This is the harmony of movement and breathing (pranayama), bandha (tension of certain muscles) and drishti (concentration of attention). The main component due to which the practice can be considered spiritually complete is dhyana - a meditative state or contemplation of the moment.
Levels
Vinyasa yoga includes six levels arranged in a hierarchical sequence according to complexity category. There is an assumption that there is a seventh level. But information about him is completely classified or disclosed only in the narrow circles of the Indian school of vinyasa yoga.
The first step is considered the most important, basic. Due to the powerful rush of blood to the tissues of organs and increasing its temperature, it cleanses and prepares the body for further training. Each level has its own name and is characterized by a specific set of asanas and vinyasa complexes.
First stage | Yoga Chikitsa |
Second stage | Nadi Shotkhan |
Third stage | Sthira bhaga 1 |
Fourth step | Sthira bhaga 2 |
Fifth step | Sthira bhaga 3 |
Sixth step | Sthira bhaga 4 |
Asanas
When performing most vinyasas, a special breathing technique is used - ujaya. Asanas are quite dynamic and include almost all the muscles of the body in the process. Of course, in the first training session, this causes especially strong sweating, even fever. Blood seems to be literally boiling. But after practicing, the practitioner feels lightness and a surge of strength. This is achieved thanks to the activated blood circulation and harmonization of the energy flow - prana. As one comprehends the levels of vinyasa yoga, the body becomes strong, the mind becomes calm. The breath is balanced, it acquires rhythm. Asanas are already performed easier and faster, concentration is increased, dhyana is strengthened and improved.
Vinyasa yoga for beginners is a set of exercises, more precisely, asanas to strengthen the muscles of the abs, back, arms and legs. They are performed in a certain rhythm of movement and breathing. The number of breaths in one complex varies from 5 to 80. In addition, each complex includes two required asanas and vinyasas. In complexity, each time they grow and literally challenge the practitioner, his strength of mind, endurance.
Vinyasa flow yoga
In 1958, the Pattabhi Jois book Yoga-Mala was published. The word mala in Sanskrit means wreath. It very easily explains all aspects of the practice of vinyasa yoga. In 1999, the book was translated into Russian and today is a desktop for many instructors, students and followers of Pattabhi. Moreover, based on this practice, other approaches to hatha yoga have been developed. Most often, they are a unique synthesis of two (rarely more) styles.
An example of such a phenomenon is vinyasa flow yoga. "Flow" in English means "flow." Direction is the same relationship between breathing and movement. But the difference between the styles is in the algorithm for performing asanas and vinyasas. Ashtanga-vinyasa-yoga sequence of movements suggests a clearly fixed, in vinyasa-flow-yoga this is not. Everything happens in random order. Continuous movement and breathing are maintained.
If ashtanga yoga requires constant physical exertion from the practitioner, then vinyasa flow yoga is a wave-like course with alternating tension and relaxation. The continuous flow of such practice eliminates the loss of concentration, distraction to vain thoughts.
Benefit
Like any other direction and style, vinyasa yoga has great healing value for a person. In addition to the complete cleansing of the body, it eliminates the excess energy in the body, balances the mental and physical processes in it. Thanks to power asanas, you can find a great athletic form, get rid of extra pounds, improve coordination, become more flexible in the physical and psychological sense. How the spiritual practice of ashtanga yoga helps to calm the mind, resolve all internal conflicts. The first thing that falls under the beneficial effects of this practice is the nervous system and sensory organs. In addition, vinyasa yoga helps strengthen strength of mind, increase endurance.
Who is it for?
Yoga is an ancient effective practice that brings harmony and enlightenment. However, there is nothing absolute, and every phenomenon in this world has a flip side. So, despite its healing charge, Ashtanga Yoga is not suitable for everyone. Indeed, for her practice, as already mentioned, a certain physical preparation is required. Teenagers with an excess of energy, young, strong people - this is the cohort that can practice this direction. Even at the first stage they have a hard time.
However, modern yoga centers skillfully adjust, simplify this practice for people with modest abilities. Already due to this, the so-called puppet styles of yoga appear. Of course, they relate only partially to spiritual practices.
Contraindications
The practice of ashtanga vinyasa yoga should be approached consciously and with caution. It is strictly contraindicated for people with injuries and pathologies of the spine, the presence of serious diseases of the internal organs and musculoskeletal system. Also, do not start classes in the absence of even minimal flexibility. An alternative is to choose a softer direction.
How long is the lesson?
The classic Ashtanga yoga class lasts an average of 30-40 minutes. However, each yoga center has its own, individual program. So, two training formats are known: the Mysore class (in honor of the cradle city of this style of yoga) and the ice class.
At the Mysore class, practice is built individually for each student. Depending on the physical abilities, some have a longer program, while others have a shorter one. It also depends on how long the student has been developing in this direction. At the same time, everyone is engaged in a certain rhythm of breathing and movement. An instructor stands in the middle of the room and oversees the entire process. This format is basic, it can be practiced by both beginners and experienced students.
Ladies are analogous to advanced courses. On them, students demonstrate their achievements, strengths and skills that they gained thanks to the Mysore classes. Now the group moves and breathes in a single rhythm, which, of course, produces a tremendous healing effect. Classes are held, as a rule, in the morning, in the interval between 7 and 9 hours.
Of course, you can try to do vinyasa yoga and yourself, at home. For this, there are textbooks and video tutorials. In time, such a practice will already be determined by the individual abilities and desire of the student. However, it is worth remembering that this can be traumatic, and it only involves the physical side. To fully immerse yourself in practice, you need an instructor, a teacher. He will not only follow the correct implementation of the asanas complexes, but will also conduct certain spiritual work. Currently, it is believed that the right to teach ashtanga-vinyasa yoga has only a person who has undergone special training and initiation, which provides a yoga center in Mysore. Therefore, people who have decided to seriously plunge into this style of yoga, you must first learn about the qualifications of the instructor.
Skeptics reviews
There are quite a lot of supporters and followers of vinyasa yoga today. However, despite this, this direction has opponents or skeptics. They take yoga in its classic form with static, “hanging” asanas, full and measured breathing. And to perform dynamic vinyasas, in their opinion, is pointless, and can even be dangerous. After all, yoga in itself is a quiet practice. It should not contain jumps, jerks, the implementation of which involves vinyasa yoga.
However, this style still takes place, moreover, he has many fans and followers. This direction has already covered almost the whole world. It is practiced even by famous people, such as Sting, Madonna, Tom Cruise. Apparently, it really carries a charge of positive energy, a healing effect, and deservedly belongs to one of the most popular and effective areas of yoga.