Ashtang Yoga

What is Ashtanaga Yoga? 

Ashtanga Yoga is one of the classifications of Yoga in Patanjali’s Yoga Sutras, which states that optimum mental and physical health can only be achieved by being ethically and morally right through karmas (deeds or actions), meditation, discipline, inner and outer cleansing, and physical exercises.

The aim of Ashtanga Yoga is to channel a person’s inner energy with the energy in his or her external world with the help of the right actions, meditation, discipline and exercises. To achieve this objective, individuals need to practise the "eight limbs" of Ashtanga Yoga, as described by Patanjali in his Yoga Sutras. These "eight limbs" have been described in the latter section of this article.

Ashtanga Yoga's Origin and History

The traces of Ashtanga Yoga practices have been found in Patanjali’s writings dating back between the 2nd century BCE and the 4th century BCE. However, how long people have been practising this Yoga form is still unknown.

In the 1900s, an Indian Yoga guru, namely T. Krishnamacharya, taught Ashtanga Yoga to his student or disciple, K. Pattabhi Jois. Later on in the 20th century, Jois added fast pase Surya Namaskar or Sun Saltuation poses to Ashtanga Yoga and taught them to Indian wrestlers and gymnasts. Since then, this Yoga form has become popular among people. Cultural communication between India and other western nations made Ashtanga Yoga popular in the western world as well. 

Meaning of Ashtanga Yoga: Ashtanga means "eight limbs" or "body parts" (Astha means eight and anga means body parts), which indicates eight components or paths of Ashtanga Yoga to achieve mental and physical health goals and spiritual goals.

However, Yoga means union. In the context of Yoga, union refers to the harmony between the mind and body of a person.

Note: The mentioned limbs or stages of Ashtanga Yoga are only mentioned to provide a complete understanding of this Yoga form to readers. It is not necessary for people to follow all stages of this Yoga form to leverage it for good physical health.

The eight limbs of Ashtanga Yoga are the following: 

1. Yama (Principles): It refers to ethical rules or values in Hinduism to do morally right. They are dos for a person practising Ashtanga Yoga. Following these rules allows a person to achieve mental peace. The five Yamas are mentioned below: 

• Ahimsa (Nonviolence)

• Satya (Truthfulness) 

• Asteya (Non-stealing)

• Brahmacharya (Chastity / Purity)

• Aparigraha (Non-avarice or not keeping entreme desire or greed for money)

2. Niyama (Personal Discipline): This second component of Ashtanga Yoga refers to specific habits for cleansing people’s mind and body. The Niyamas are the following: 

• Shaucha (Habits to clean the body, mind and speech)

• Santosha (Contentment, patience and tolerance or acceptance towards others)

• Tapas (Persistence and self-discipline to control and channel your emotions and actions in the right direction)

• Svadhyaya (Self awareness)

• Ishvarapranidhana (Knowing and contemplating the unchanging reality or the God that you believe)

3. Asana (Postures): Asanas refer to the postures for meditation. The main Asanas mentioned in Yoga Sutras are the following:

• Padmasana 

• Svastikasana

• Dandasana

• Virasana

4. Pranayama (Breathing exercises / practices): Pranayamas refer to the control of a person on his or her breathing process. They include breathing exercises. 

5. Pratyahara (Isolation): Pratyahar is the process of mitigating the effects of sensory experiences based on the external environment to introspect one’s own mind.

6. Dharana (Concentartion): Once a person controls sensory experience through Pratyahara, he or she can concentrate to introspect and keep his or her mind focused through Dharana. This limb of Ashtanga Yoga allows a person to control unconscious and abstract thoughts and focus on conscious ones.

7. Dhyana (Meditation): After making the mind calm through Dharna, a person can focus on a particular idea or object through Dyana to achieve true knowledge about it. 

8. Samadhi (Salvation): Samadhi is the stage where a person liberates himself or herself from the awareness of the idea or object on which he or she was meditating. He or she can willingly liberate himself or herself from all types of suffering through detachment from desires related to ideas and objects. 

Also Read: 

• Best Yoga Colleges in Delhi / NCR

• Yoga Courses in India - Eligibility, Colleges and More

Ashtanga Yoga Poses

Modern Ashtanga Yoga consists of two types of Yoga poses: Surya Namaskar A and Surya Namaskar B (Sun Salutation A and Sun Salutation B). The Yoga poses in Surya Namaskar A and Surya Namaskar B have been listed below.

Surya Namaskar B Poses

The poses of Sun Salutation B have been mentioned below: 

1. Utkatasana

2. Uttanasana

3. Ardha Uttanasana

4. Chaturanga Dandasana

5. Urdhva Mukha Svanasana

6. Adho Mukha Svanasana

7. Virbhadrasana 1

8. Chaturanga Dandasana

9. Urdhva Mukha Svanasana

10. Adho Mukha Svanasana

11. Virbhadrasana 1 (in opposite direction)

12. Chaturangasana

13. Urdhva Mukha Svanasana

14. Adho Mukh Svansasan

15. Ardha Uttanasana

16. Uttanasana

17. Utkatasana

Benefits of Ashtanga Yoga

The benefits of Ashtanga Yoga are the following: 

• Relaxes mind

• Increased self-awareness

• Increased self-discipline and self-control

• Enhanced metabolism

• Improved digestion

• Reduces stress and anxiety

• Provides strength and flexibility to body

• Helps in weightloss

• Improves blood ciculation 

• Cleanses toxins from arteries and veins 

• Improves skin and delay ageing

• Improves digestion and overall gut health

• Increases happieness 

• Increases power to concentrate 

• Improves sleep cycle

• Increase endurance and stamina

• Muscle mass gain

• Promotes the sense of belongingness, compassion and empathy at spiritual level