How To Get Started Practicing Ashtanga Yoga?

Answer 1

Ashtanga Vinyasa training progresses through the primary series in fixed order, adding postures one at a time under a teacher's correction, in the Mysore style. The method rests on tristhana: ujjayi breath, bandha, and drishti — breath, internal locks, and gaze point held together in every posture. A training course teaches the full primary series sequence in the tradition of K. Pattabhi Jois, from surya namaskara through the standing sequence, the seated postures, backbending and the closing sequence, with Sanskrit names and the vinyasa count for each movement. Progression is individual: in Mysore-style practice each student moves at their own breath pace, and the teacher gives the next posture only when the previous one is stable. Led classes, where the teacher counts the whole room through together, are used to fix rhythm and test memory of the sequence. A teacher training adds adjustment technique, modifications for stiff or injured bodies, and the theory of the eight limbs of Patanjali, from which the method takes its name. Adjustment training is hands-on and consent-based: you learn to read a student's breath before applying any pressure, and to stop the moment that breath breaks. It suits practitioners who already hold a steady practice, ideally six months or more of regular Ashtanga or strong Vinyasa, and the patience for repetition — the series does not change to entertain you; the change happens in the body doing it. Disclosure: I am part of the team at Aatm Yogashala, Rishikesh.

Answer 2

There are many forms of yoga, but two of the most commonly practiced types in the U.S. are Hatha Yoga and Ashtanga Yoga. For aspiring Yogis that enjoy a faster-paced, more demanding practice, Ashtanga Yoga - sometimes referred to as Power Yoga or Hot Yoga - is likely a better fit. Getting started practicing yoga can be intimidating to many people, however, so here are the steps to follow:

1. Decide where you will practice.

Although there are a few well-done, comprehensive DVD’s, books, and charts on the market that can take you through the poses of Ashtanga Yoga Primary Series, few will progress beyond the initial poses into the more physically-demanding routines of the experienced Ashtanga practitioner. It is advisable to find a class with trained Ashtanga Yoga instructors to help guide you through each pose; this will not only enable you to avoid injury and reap the maximum benefit from practice, it will provide you with an atmosphere of mutual encouragement, pride, and accomplishment.

2. Choose the proper clothing.

Ashtanga Yoga is traditionally practiced in a warm room, so thick, heavy clothes are inadvisable. Fitted, stretchy, and breathable clothes such as shorts and tank-tops will provide the most overall comfort and flexibility for poses. Women may choose to wear a sports bra for maximum support during practice. Specially-designed yoga clothes are also available, though they can be expensive. You may wish to keep a long-sleeved shirt to wear during the after-practice meditation, to keep your core body temperature from falling. Socks are not worn during practice.

3. Purchase a yoga mat.

Yoga mats come in a variety of lengths, thicknesses, materials, and patterns. For Ashtanga Yoga practice, a thinner mat will enable the student to remain balanced during trickier poses. A mat that provides some traction will prevent slippage during transitions between poses and while maintaining challenging poses. A higher quality mat - whether made of cotton, wool, rubber, or synthetic materials - will lost longer than lesser quality mats. Finally, choose a mat whose overall appearance - color and/or pattern - appeals to you!

Congratulations - you are ready to start practicing Ashtanga Yoga! Namaste!