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    Ashtanga Vinyasa Yoga: "Yoga Begins With Listening." Richard Freeman

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    Mariana Ellai
    Ashtanga Vinyasa Yoga is a practice that uses precise movements synchronized with breathing to purify the body and calm the mind. It has 3 series of set poses that increase in difficulty. Key elements include strong breathing, holding poses, and focal points to control senses and awareness. Regular dedicated practice leads to stability and discovering one's potential physically, psychologically, and spiritually. The practice teaches us life lessons as we use our body to improve ourselves internally through learning poses connected to breath.

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    Ashtanga Vinyasa Yoga: "Yoga Begins With Listening." Richard Freeman

    Uploaded by

    Mariana Ellai
    210 views4 pages
    Ashtanga Vinyasa Yoga is a practice that uses precise movements synchronized with breathing to purify the body and calm the mind. It has 3 series of set poses that increase in difficulty. Key elements include strong breathing, holding poses, and focal points to control senses and awareness. Regular dedicated practice leads to stability and discovering one's potential physically, psychologically, and spiritually. The practice teaches us life lessons as we use our body to improve ourselves internally through learning poses connected to breath.

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    Ashtanga Vinyasa Yoga is a practice that uses precise movements synchronized with breathing to purify the body and calm the mind. It has 3 series of set poses that increase in difficulty. Key elements include strong breathing, holding poses, and focal points to control senses and awareness. Regular dedicated practice leads to stability and discovering one's potential physically, psychologically, and spiritually. The practice teaches us life lessons as we use our body to improve ourselves internally through learning poses connected to breath.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    210 views4 pages

    Ashtanga Vinyasa Yoga: "Yoga Begins With Listening." Richard Freeman

    Uploaded by

    Mariana Ellai
    Ashtanga Vinyasa Yoga is a practice that uses precise movements synchronized with breathing to purify the body and calm the mind. It has 3 series of set poses that increase in difficulty. Key elements include strong breathing, holding poses, and focal points to control senses and awareness. Regular dedicated practice leads to stability and discovering one's potential physically, psychologically, and spiritually. The practice teaches us life lessons as we use our body to improve ourselves internally through learning poses connected to breath.

    Copyright:

    © All Rights Reserved
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    of 4

    Ashtanga Vinyasa Yoga

    “Yoga begins with listening.”


    Richard Freeman

    Ashtanga Vinyasa Yoga is a life philosophy that helps us create a sentient, healthy body and
    mind. Practicing asanas in accordance with a precisely determined order gradually leads us
    to discovering our potentials on all levels – physical, psychological and spiritual-

    Ashtanga Yoga Practice

    PRACTICE – has to be regular and strenuous, because that is the only way to achieve positive
    effects.

    MYSORE SELF PRACTICE – the traditional way of practicing Ashtanga Yoga in accordance
    with the theory of Sri K. Pattabhi Jois (Mysore, South India). It means that every student does
    his own practice, in a group, but for himself and at his own rhythm, while the teacher gives
    attention physically assists to each individual student with asanas (puts him or her in the
    position). It is recommended that the students establish daily practice as soon as it is possible.

    LED CLASS – the teacher simultaneously (by saying the numbers of the Vinyasas in Sanskrit)
    leads a group of students through a series of positions. In this way, the Vinyasa is learned, the
    mistakes are corrected and a dynamic feeling characteristic for this system is created.

    There are 3 series of Asanas in Ashtanga Vinyasa Yoga system:

    1. YOGA CHIKITSA (PRIMARY SERIES) – purifies and corrects the body.

    2. NADI SHODANA (INTERMEDIATE SERIES) – opens and purifies energetic


    canals (Nadias) and, in that way, purifies the nerve system.

    3. SHITRA BHAGA (ADVANCED SERIES) – consists of 4 subgroups: A, B, C, D. It


    joins the strength and the graciousness of the practice – the body is strong
    and flexible and the mind is still.

    TRISTANA – three key elements of this system:

    1. Strong breathing with the sound

    2. Asana (position)

    3. Drishti (focal point)


    With the help of TRISTANA, we control our senses and awareness, whereas regular practice
    and dedication enable us to accomplish the stability of body and mind.

    „Yogash chitta vritti nirodhah“. („Yoga is a complete calmness of mind’s activity“.)


    Patanjali

    VINYASA – movement synchronized with breathing.

    MULA BANDHA – muscle contractions of urogenital system.

    UDDIYANA BANDHA – contractions of abdominal muscles.

    By performing VINYASA, MULA BANDHA and UDDIYANA BANDHA at the same time, we
    produce the inner warmth that:

    1. purifies muscles and organs

    2. eliminates the toxins through sweating

    3. enhances the production of hormones and minerals

    4. improves blood circulation.

    At an advanced level of practice, BANDHA become more energetic or mental, and less
    physical or muscular.

    DISANJE – according to the theory of Shri T. Krishnamacharia i Shri K. Pattabhi Jois „BREATH
    IS LIFE“. It initiates the action, the action takes us to the position, and every movement
    becomes delicate, precise and stable. Inhalation is followed by exhalation, without keeping
    your breath (Kumbhaka).

    „Sthira-sukham-asanam“. („Stable and firm position“)


    Patanjali

    ASHTANGA YOGA MANTRAS

    The practice should begin and end with the mantra. The role of the mantra is to take us to
    higher levels of awareness.

    ASHTANGA YOGA MANTRAM (opening mantra) and MANGALA MANTRAM (finishing


    mantra). The first one is said before the beginning of the practice and helps us to focus on
    the breath, whereas the second one is said at the end of the practice. These mantras do not
    have a religious character.
    ASHTANGA YOGA MANTRAM (opening mantra) – is said before the beginning of the
    practice and helps us to focus on the breath.

    OM

    Vande gurunam caranaravinde

    Sandarsita svatma sukhavabodhe

    Nihsreyase jangalikayamane

    Samsara halahala mohasantyai

    Abahu purusakaram

    Sankhacakrasi dharinam

    Sahasra sirasam svetam

    Pranamami Patanjalim

    OM

    * OM. I bow to the lotus feet of the Gurus; the awakening happiness of one’s own Self revealed:
    beyond better, acting like the jungle physician; pacifying delusion, the poison of Samsara; taking the
    form of a man to the shoulders; holding a conch, a discus and a sword; one thousand heads white;
    to Patanjali I salute. OM.

    MANGALA MANTRAM (finishing mantra) – with this mantra we “close the practice” with
    respect and gratitude.

    OM

    Swasti prajabhyah paripalayantam

    Nyayena margena mahi mahishaha

    Gobrahmanebhyaha shubhamastu nityam

    Lokaasamastha sukhino bhavanthu

    OM

    * OM. May all be well with mankind; may the leaders of the earth protect in every way by keeping
    to the right path; may there be goodness for those who know the earth to be sacred; may all the
    worlds be happy. OM.
    ASHTANGA YOGA IS NOT A SPORT – we are only using our body to improve ourselves from
    the inside.

    THIS PRACTICE TEACHES US ABOUT LIFE. When we ask ourselves: „Why is something
    happening? Where is the meaning? What do we want?“ The answer is inside us, and this
    method help us to find it.

    By learning and practicing Asanas through body and breath we become familiar with and
    train our mind. We awaken the body and the awareness at the same time. We feel
    unconditional love and happy life.

    Ashtanga Vinyasa Yoga School

    Vairagya Ranko Stoiljković

    www.ashtangayogabelgrade.com

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