Yoga has become a popular practice worldwide, recognised not only for its physical benefits but also for its ability to calm the mind and promote overall wellness. It’s a discipline that offers different approaches to suit various preferences, from the slow and meditative pace of Hatha Yoga to the more dynamic flow of Vinyasa. Each form of yoga emphasises unique aspects such as flexibility, strength, or mindfulness. Among the many styles, Ashtanga Yoga stands out due to its physically demanding sequences and emphasis on synchronising breath with movement.
But what is ashtanga yoga?
Ashtanga Yoga is a dynamic and physically demanding form of yoga that is built on the traditional eight-limbed path described by Patanjali in the Yoga Sutras. Ashtanga is distinctive for its set sequence of postures performed in a specific order, combined with controlled breathing techniques and a focus on the drishti (gaze point). The practice is designed to cultivate strength, flexibility, and concentration, and it is well-known for its emphasis on building internal heat through movement and breath control.
The Origins of Ashtanga Yoga
Ashtanga Yoga’s roots trace back to the teachings of Sri K. Pattabhi Jois, who developed and popularised the method at the Ashtanga Yoga Research Institute in Mysore, India. He adapted traditional yoga practices and emphasised their potential for increasing both physical and mental well-being. The method combines a vigorous physical practice with deep meditative focus, creating a truly transformative experience.
Key Principles of Ashtanga Yoga
Ashtanga Yoga revolves around several key principles that guide practitioners throughout the practice:
- Postures (Asanas): Ashtanga consists of a specific series of postures. There are six series in total, but beginners typically begin with the Primary Series (Yoga Chikitsa), which is designed to cleanse the body and improve flexibility.
- Breathing (Pranayama): The practice involves Ujjayi breathing, which is a slow and controlled breath used to generate internal heat. This breathing technique is essential for synchronising movements and enhancing the meditative quality of the practice.
- Concentration (Dharana) and Drishti: Drishti, or the focal point of the eyes, is integrated into each posture, fostering concentration and a calm, mindful practice. This focus is part of the process of preparing the mind for meditation.
- Internal Heat (Vinyasa): The Ashtanga system uses a technique called vinyasa, which links breath with movement, helping practitioners to generate internal heat. This internal heat purifies the body and supports the overall goals of the practice.
- Sequencing and Progression: Each series in Ashtanga Yoga is performed in a set sequence. The Primary Series involves standing poses, seated poses, backbends, and inversions. As practitioners progress, they may move to the Intermediate and Advanced Series, which introduce more challenging postures.
The Physical and Mental Benefits of Ashtanga Yoga
Ashtanga Yoga is well-known for offering a robust physical workout. Here are some of the key physical benefits:
- Increased Strength and Flexibility: The continuous movement and challenging poses help build muscle strength, improve flexibility, and enhance joint mobility.
- Improved Cardio Health: Ashtanga Yoga is an excellent cardiovascular workout due to the dynamic flow of movements and breath. The rapid transition between postures elevates heart rate, improving overall heart health.
- Enhanced Mental Focus and Clarity: Through its emphasis on controlled breathing and concentration, Ashtanga Yoga helps cultivate mental clarity and mindfulness. Regular practice can reduce stress and anxiety, leaving practitioners with a sense of calm and balance.
Ashtanga Yoga and its Role in Modern Yoga Studios
In Singapore, Ashtanga Yoga has gained significant popularity among yoga practitioners who are seeking a more structured, physically intense practice. Many yoga studios across the city offer Ashtanga classes for varying skill levels, from beginners to advanced practitioners. The structured sequence of poses, combined with the focus on breath and concentration, makes it a great option for those who want to challenge their bodies while meditating and finding mental clarity.
Finding the Right Studio for Ashtanga Yoga in Singapore
When seeking a yoga studio in Singapore that offers Ashtanga Yoga, it’s important to consider the style of teaching, class schedule, and instructor experience. Some studios focus on offering a traditional approach to Ashtanga Yoga, while others may incorporate more modern or fusion elements to make the practice more accessible. Studios’ approach to ashtanga yoga should be something to consider for you to choose the right yoga studio.
How Ashtanga Yoga Can Complement Other Forms of Yoga
Ashtanga Yoga is not just about physical fitness; it’s about holistic growth. Many practitioners find that Ashtanga Yoga complements other forms of yoga, such as Vinyasa, Hatha, and even restorative practices. If you’re a practitioner of other forms of yoga, adding Ashtanga to your practice can improve your strength, breathing techniques, and mental focus.
Integrating Ashtanga Yoga with practices such as Yin Yoga or Hatha Yoga can create a more balanced approach to physical and mental wellness. The combination of dynamic movement from Ashtanga and the slow, deep stretches of Yin Yoga offers a comprehensive practice for both body and mind.
Ashtanga Yoga for Mental and Emotional Well-being
While the physical benefits of Ashtanga Yoga are well-documented, its mental and emotional benefits are equally important. The discipline and concentration required in the practice help develop patience, mindfulness, and resilience. As practitioners move through the set sequence, they often experience a deeper sense of self-awareness and an increased ability to manage stress.
For those seeking emotional healing, Ashtanga Yoga provides a structure for self-reflection and introspection. In combination with other yoga practices, it can help restore balance and provide mental clarity in the fast-paced urban environment of Singapore.
Final Thoughts: Why Choose Ashtanga Yoga?
Ashtanga Yoga is a deeply transformative practice that challenges both the body and the mind. If you’re looking for a physically demanding yoga style that also nurtures mindfulness and meditation, Ashtanga Yoga is the perfect choice. Whether you’re new to yoga or an experienced practitioner, Ashtanga offers something for everyone, helping to cultivate strength, flexibility, and inner peace.
