Ashtanga Vinyasa (Astanga Yoga) is a Vinyasa Krama yoga teaching system based on Krishnamacharya.
During the practice, each breath and movement is carefully designed to achieve the best effect.
Patabi Joyce teaches yoga in Mysore.
With generalization, these sequences become more fixed.
Astanga has six series, which are called elementary (1), intermediate (2), and advanced (3-6).
If you want to practice this style, please pay attention to the following points: practice 6 days a week, and rest at the new moon and full moon.
If you are tired, try to do some sun worship, some sitting positions, or some exercises.
Try to practice with gentle and curious thinking to avoid rigidity.
Self-discipline is an essential part of practice.
Remind yourself to treat each exercise with new eyes and new thinking.
Although the order of posture is unchanged, your experience of practice is different every day.
Each pose should be learned one by one in order.
Don’t skip or let your personal preferences dominate the practice.
Some postures may be uncomfortable and unfamiliar.
Find a better way to practice them.
Astonga yoga practice is called “trinity”, that is, “three-pronged” method.
1) Pose.
2) Breath regulation (breathing, locking).
3) Gazing point.
By using this method, the practitioner can concentrate to avoid distractions and distractions.
Take at least 5 breaths per pose.
It can also be done for a longer time.
You can spend extra time on poses that are particularly challenging or feel particularly beneficial.
Practitioners usually need 1-3 years to become proficient in the primary series.
Its name is Yoga Chikitsa, or yoga therapy.
This sequence is designed to create hip flexibility (especially hamstrings) plus core and shoulder strength.
The second sequence is called (Nadeshodhana), energy purification.
It introduces deeper twists, a long back bend and deep flexion, including the position of the leg behind the head.
Everyone can benefit from learning the first half of the first and second series.
Pattabhi Jois said, “Everyone can practice except lazy people.” The primary sequence plus half of the intermediate sequence represents the basic level of strength, flexibility, coordination and attention required for general health.
The second half of the second sequence needs strong dedication.
It is easy for those who regard yoga practice as the most important thing in their life.
The advanced series is collectively referred to as Shending and Jinding.
The requirements for trainees are very high.
If you practice more than one series, practice alternately the next day.
When learning a new sequence, it will be attached to the previous sequence until you are familiar with at least half of the sequence.
For example, when learning the second sequence, the first individual Pasasana (lasso) is done after SetuBandhasana (bridge).
The postures of the second series are increased one by one until Karandavasana (duck pose).
At this time, the second series can practice by itself.
The third series is nailed at the end of the second series, until Hanumanasana (divine monkey style)..
.
