“Luckily, the magic of yoga practice is that it effects transformation by asking you to move your body in new ways over a long period of time. When you do, your mind, being deeply connected to your body’s movement pattern, changes. As you learn to access dormant muscles, tissues, bones, and spaces in your body, you simultaneously learn to access dormant thoughts, emotions, feelings, power, and success.”

• Kino MacGregor

What is Ashtanga

Ashtanga is a vinyasa method that has a set sequence of postures. Vinyasa refers to the synchronizing of movement to breath. Breath is the first layer, setting the pace and dynamic of your yoga practice. The body’s movement is layered over the breath, the postures linked by transitional movement sequences. In Ashtanga, you do the same postures in the same order ever time and the sequence is progressive in that each posture is built on the information received from previous ones. There are six series of postures, each one more challenging than the last. The first is referred to as Primary Series, also Yoga Chikitsa, yoga therapy, and is intended to rehabilitate the body. The postures address the main areas of the body: spinal column, hips, knees, shoulders, as well as the internal organs. The intention is to assist in healing old injuries, correcting chronic patterns, and bringing the body to its most optimal neutral state. The second series, referred to as intermediate series, or Nadi Shodana, is a practice of nerve cleansing. This series deals with purifying the energy channels of the body. The third series and beyond continue to challenge the physical body and the subtle bodies of energy, mind, emotion, and spirit in increasingly deep and intense ways. Each series can take many years to learn and fully integrate.

Mysore then is the traditional self-practice approach to the Ashtanga technique. It derives its name from the city in India, Mysuru, where it developed and where the current head of the lineage continues to live and teach. In a Mysore class, each student moves independently, according to the timing of their own breath, through the sequence of postures as they have learned them from their teacher. The teacher moves through the room, giving assistance, instruction, and guidance as needed on a one on one basis. This method requires a commitment of time and effort. Frequent and consistent practice results in deeper understanding and greater connection to the work of the yoga. It is considered to be a daily practice that includes one day of rest per week, rest on the full and new moons, and rest for women during their monthly cycles.

When a student new to the practice begins, the teacher provides a lot of attention and instruction. They do not need to know anything about Ashtanga to begin, they don’t even need to know anything about yoga! The instructor meets them where they are and teaches them the practice at the pace that best suits them. Every practitioner is different and this method honors that. As the student mentally integrates the order of postures and physically integrates the information of each pose, the teacher gives them more information, more poses, building slowly and intentionally through the series. There is opportunity for each student to do the work they need to do in order to best receive benefit of the practice.

Ashtanga instructors are assessing your progress as it projects forward into the days, weeks, months, even years to come. They are aiming to develop a program that will help you navigate the practice according to your specific strengths and weakness. Trust grows in this relationship based on an understanding and empathy from the teacher and a knowledge that the teacher has themselves gone through the same process. Open communication is key and it is essential that the student always feel comfortable, heard, and safe.

Ashtanga Mysore can be an incredibly transformative yoga practice. The set sequence allows for a daily checking in of progress and the fluctuations caused by…well, life. Our physical, mental, emotional, and spiritual states are subject to fluctuations. This is natural. The consistency and structure of the Ashtanga method is the framework within which we can become aware of and assess these fluctuations. As we develop understanding of how our lives affect us, we can learn to respond intentionally rather than react impulsively or out of habit. The set sequence also allows for muscle memory to develop, freeing the focus of the mind to enter a more meditative state. When we no longer have to think about what pose comes next, we can fully immerse in the present, in the sensations of the posture and the thoughts and emotions that arise. We can find and cultivate the inner witness of the present moment, the self that observes and can remain steady within the swirl of distraction. When the self can be at peace, no matter the intensity of the posture, the self can also be at peace no matter what challenges are encountered off the mat.