Blending history with a dash of yogic humor, Boonchu Tanti’s Ashtanga yoga illustrations capture the essence of the joy and playfulness of yoga.

Infographic by Boonchu Tanti; Edited by Leena Kinger

If you enjoyed the first clip you may be interested in checking out Maria’s

Ashtanga Yoga Primary Series

Ashtanga Yoga teacher Maria Villella demonstrates the entire Ashtanga Yoga Primary Series with strength, grace and control. As you watch, and listen, to the video you will hear the vinyasas for each posture counted, the names of the postures as well as the opening and closing prayers all spoken in Sanskrit.

The Primary Series of Ashtanga Yoga is known for hip-openers, forward bends as well as Ashtanga Yoga’s trademark ‘jumping back’ and ‘jumping through’ vinyasas to connect the seated postures. Movement coordinated with proper breathing, bandha (internal energy locks) and drishti (gaze) is emphasized in this practice. The Primary Series begins with five Surya Namaskara A’s and B’s followed by the Fundamental Asana which are often referred to as the “standing postures”. Following the standing postures is a series of Seated Postures, and finally the Finishing Postures. In the Ashtanga Yoga system, the First or Primary Series is performed by all beginners and also intermediate and advanced students at least one day per week.

Maria Villella was filmed as she performed her personal practice in a Yoga studio in Santa Monica, California. None of the video was enhanced by special effects such as slow-motion, etc. Maria Villella has been practicing Ashtanga Yoga since 2001 and teaching since 2003. The Ashtanga Yoga Primary Series that Maria is seen performing in this documentary style video represents the practice as she learned it from her teacher.

Available for digital download here.

Listen here

Closing Mantra

Listen here.

Video description:

On this DVD we introduce you to the Ashtanga Yoga system, devised by our teacher Sri K. Pattabhi Jois and traditionally taught in Mysore, India. Including four distinct segments that are meant to be played repeatedly to deepen your yoga journey, this DVD is a perfect at-home practice manual for Ashtanga Yoga. You will learn the philosophical foundations of all yoga practice including a brief history of Ashtanga yoga and the genesis story of yoga itself. The third segment of the DVD details the powerful use of breathing as a connection between the body and the mind. A full one hour practice of Ashtanga Yoga complete with Sun Salutations, Standing Postures, Seated Postures, Backbends and Finishing postures completes your experience. Many modifications are offered so that all levels can enjoy trying the Ashtanga Yoga method. We humbly dedicate this DVD to our teacher, Sri K. Pattabhi Jois, who passed away in 2009, at the age of 94, leaving behind a legacy that has touched countless lives around the world. We hope that our teaching carries the brilliant torch of his guiding light to many more students. We hope that you will practice often and experience the healing benefits of the Ashtanga Yoga method.

15 minute routine

Includes the following asanas:

1. 5× Surya Namaskara A
2. 3× Surya Namaskara B
3. Paschimottanasana B
4. Marichyasana C
5. Navasana
6. Urdhva Dhanurasana
7. Padmasana
8. Shavasana

30 minute routine

Includes the following asanas:

1. 3× Surya Namaskara A
2. 2× Surya Namaskara B
3. Padangusthasana
4. Utthita Trikonasana
5. Utthita Parsvakonasana
6. Utthita Hasta Padangusthasana
7. Virabatrasana A
8. Virabatrasana B
9. Dandasana
10. Paschimottanasana A
11. Janu Sirsasana A
12. Marichyasana A
13. Marichyasana C
14. Navasana
15. Urdhva Dhanurasana
16. Salamba Sarvangasana
17. Mathsyasana
18. Padmasana
19. Utpluthee
20. Shavasana

45 minute routine

Includes the following asanas:

1. 3× Surya Namaskara A
2. 3× Surya Namaskara B
3. Padangusthasana
4. Utthita Trikonasana
5. Utthita Parsvakonasana
6. Prasarita Padottanasana A
7. Prasarita Padottanasana C
8. Utthita Hasta Padangusthasana
9. Ardha Baddha Padmottanasana
10. Virabatrasana A
11. Virabatrasana B
12. Dandasana
13. Paschimottanasana A
14. Ardha Baddha Padma Paschimottanasana
15. Janu Sirsasana A
16. Marichyasana A
17. Marichyasana C
18. Navasana
19. Baddha Konasana A
20. Upavistha Konasana A
21. Urdhva Dhanurasana
22. Salamba Sarvangasana
23. Halasana
24. Karana Pidasana
25. Uttana Padasana
26. Sirsasana A
27. Balasana
28. Yoga Mudra
29. Padmasana
30. Utpluthee
31. Shavasana

Related posts:  Ashtanga Yoga Primary Series Videos,  Primary Series Poster and Intermediate Series Poster

Learn more about each of the poses by following the links to AshtangaYoga.info.  Thanks to Stephan at feierabendyogi for linking the poses.

Filed under: ashtanga, yoga Tagged: ashtanga, david swenson, short forms ]]> http://dailycupofyoga.com/2011/03/08/ashtanga-yoga-short-forms-with-david-swenson/feed/ 4 David Swenson Meditating bc call Ashtanga Yoga Short Forms David Swenson Meditating http://dailycupofyoga.com/2011/01/07/fresh-set-of-ashtanga-yoga-illustrations/ http://dailycupofyoga.com/2011/01/07/fresh-set-of-ashtanga-yoga-illustrations/#comments Fri, 07 Jan 2011 07:47:20 +0000 Brian http://dailycupofyoga.com/?p=1618 ]]> A unique set of ashtanga-inspired illustrations for your viewing pleasure.

As I’ve been slowly reading and enjoying Krishnamacharya over the last few weeks, I’ve been impressed by the dedication and commitment the modern sage required of his yoga students.  Most folks who take up yoga today, this yogi included, have no idea what it means to practice under the tutelage of a guru.  We just sort of show up when it’s convenient or absolutely necessary.

Krishnamacharya, however, was very selective of those he took on as students.  As shown in the following examples related by Krishnamacharya himself, he had a number of methods for measuring the commitment and discipline of those who sought his mentorship.

A man suffering from asthma came to me, along with one of my students.  After talking with him and testing him, I found that his diet was unhealthy and his habits erratic.  He questioned me, “In how many classes will I be cured?”  I was not happy with his attitude.  I did not take him as a student.  If I had, he would not have practiced.  He would have told others that he was a student of Krishnamacharya, and that yoga was not working.  Disrepute for me and, more so, a bad name for yoga.  Not necessary.

Krishnamacharya knew that those with weak commitment would not practice and would not see the benefits of a yoga practice.  He wasn’t looking for money; he was looking for commitment.

Another asthma patient had come to me.  He too asked me a question right at the beginning:  ”What fees do I need to pay?”  I replied, “How long have you had this disease?”  He replied, “For more than twenty years now.”  I said, “Then it will cost you one hundred rupees.  Bring one hundred rupees to the next class and we will start the treatment.”  [A hundred rupees was a lot of money in those days in India--perhaps like asking for five thousand dollars today.]  Surprisingly, the man brought a hundred rupees with him to the next class.  From this, I knew that he had sincerely committed to the treatment and would follow what I told him.  I told him, “I don’t want a hundred rupees from you.  You can take it back.  I only wanted to know if you had enough commitment to follow the disciplines and restrictions I am going to suggest to you.”

Just something to think about.  Namaste!

Download free PDF article:  My Studies with Sri Krishnamacharya by Srivatsa Ramaswami

Filed under: ashtanga, videos, yoga Tagged: ashtanga, r. sharath, tradition, video, yoga history ]]> http://dailycupofyoga.com/2010/03/10/video-r-sharath-on-yoga-tradition/feed/ 0 R. Sharath Yoga Tradition Video Cover bc call http://dailycupofyoga.com/2010/03/05/introduction-to-the-ashtanga-yoga-method/ http://dailycupofyoga.com/2010/03/05/introduction-to-the-ashtanga-yoga-method/#comments Sat, 06 Mar 2010 03:15:43 +0000 Brian http://dailycupofyoga.wordpress.com/?p=785 ]]>

The Ashtanga Method:

Opening Prayer

Fundamental Asanas

Primary Asanas

Finishing Asanas

Closing Prayer

ashtanga yoga

The Ashtanga Yoga system is a living lineage that dates back nearly five thousand years in an unbroken line of teachers, sages and gurus that culminates in the life of Sri K. Pattabhi Jois, his grandson Sharath Rangaswamy and every Ashtanga practitioner today. Developed by TKV Krishnamacharya and his student Sri Krishna Pattabhi Jois who tells us that it was derived from the ancient indian text, the Yoga Kurunta, written by Vamana Rishi. Krishnamacharya is one of the world’s most legendary masters of yoga. He was initiated into the science of Yoga by his Guru, Rama Mohan Brahmachari. Among Krishnamacharya’s students we find TKV Desikachar (his son), BKS Iyengar and Indra Devi along side Jois who studied with him from 1927 and into the 1950’s. Jois, or Guruji as he is affectionately called by his students, continued the lineage of these teachings, sharing them with thousands of practitioners around the world (learn more HERE).

the practice

The Ashtanga Yoga Vinyasa system is sequences of postures that vary in difficulty and benefit. The flow between each posture is an integral part of the practice.

asana

There are three groups of movement sequences and six series in total: The Primary Series, Yoga Chikitsa, cleanses and tunes especially the physical body. The Intermediate Series, Nadi Shodhana, purifies the nervous system, opening up for more subtle experiences of our energies and mind. The Advanced Series A, B, C and D, Sthira Bhaga, literally meaning strength and grace, which further explores flexibility, vigor and tranquility as an integrated synergy, requiring higher levels of humility and dedication. Each series of postures must be accomplished before proceeding to the next. The practice is cumulative and it is essential to follow the order of postures (asanas) meticulously as each individual asana builds on the previous one and prepares practitioners for the next. The sequential process of learning Ashtanga Yoga allows its practitioners to develop the concentration, strength, flexibility and stamina needed to progress in a safe and balanced manner. Each asana, or group of asanas, has a specific effect that is counter balanced by the previous asana, or group of asanas.

breath

Breathing cannot be overemphasized in the Ashtanga system. When we are born we breathe in and when we die we breathe out – in between these two breathes our life spans. Guruji says: ‘Ashtanga practice is a breathing practice … the rest is just bending’. The breath is the key to the realm of tranquility and power and with it we can regulate and control our nervous system. The breath is the door between our body and our mind, the portal between meditation and asana practice and often the first step on the way to a more spiritual, soulful and happy lifestyle. Breathing is our most fundamental and vital act and holds a divine essence.

vinyasa

Postures are linked together through flowing movement (vinyasa). Vinyasa means breath synchronized with movement. In Ashtanga Yoga the movement is always synchronized with the breath and there is never a separation between the two actions. When the synchronization of movement and breathing is an integral part of the yoga practice and the three body locks (Moolabandha, Udiyanabandha and jalandarabandha) are applied, an internal, purifying heat is generated in the body. Unwanted toxins are released and disposed of, vital hormones and minerals flow into the bloodstream and the nervous system is purified. The result is a light and strong body.

tristana

Ashtanga Yoga utilizes a three-pronged approach called Tristana. Tristana consists of correct breathing (Ujjayi)*, yoga postures/asanas (including correct use of the bandhas)**, and the precise gazing (dristi)***. This is both a method and a state and practitioners develop control of the senses, a deep awareness of themsleves and their inner sensations, emotions and workings of the mind. By maintaining this discipline with regularity and devotion, practitioners develop steadiness of body and mind.

heart of yoga

Ashtanga literally means eight limbs. All yoga is technically speaking ashtanga yoga as all yoga follows the eight limbs described by Patanjali. But these days the term is commonly used to describe the method taught by Jois. The eight limbs are described by Patanjali as:

• Yama (ethical discipline):
  ahimsa (non-violence)
  satya (truthfulness)
  asteya (non-stealing)
  brahmacharya (refraining from sexual indulgence)
  aparigraha (detachment)
• Niyama (observation & purification):
  sauca (cleanliness, purity) santosha (contentment)
  tapah (austerity)
  svadhyaya (study towards self-knowledge)
  ishwara-pranidhana (surrender to God/higher self)
• Asana (postures)
• Pranayama (breath control)
• Pratyahara (sense withdrawal)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (consciousness itself)

The eight branches mutually support each other and are to be learned and taken into daily committed action. An established asana practice prepares dedicated yogis for a balanced practice of the more subtle limbs such as pranayama which are the key to embodying the yamas and niyamas. The heart of yoga is ethical living, honesty and compassion.

how to learn

Please note that you should learn only from a traditionally trained teacher who follows the lineage of Sri K. Pattabhi Jois to ensure a safe and healthy journey for the body and mind into the science of the Ashtanga Method to yoga.

* Ujjayi breath (breath of victory): The core of the practice. Facilitates movement in the physical body, creating ‘room to roam‘ between your bones underneath your skin. Quiets the mind from unnecessary entanglements, distributes appropriate energy through-out your body and unifies the physical, mental and energetic bodies to one solid entity of motion, transformation and power. Generates purifying heat in the body.

** Bandha (valves or locks): Moolabandha, Uddiyanabandha and Jalandarabandha helps you integrate your physical and energy bodies. Through the use of the three bandhas in your practice, the body comes together to one entity, creating bounce, flow and grace. It accumulates the generation of purifying heat deep in your body and, yet again, makes for a strong internal focus point for your mind to rest.

*** Dristi (focus): The eyes as a help to focus the mind, instigating a more internal and potentially meditative practice. Helps keep your mind and senses within the parameters of your physical body.

[Source: YogaJoy]

Here’s a few podcasts that I downloaded (you can right-click on the links to save the files to your computer):

Yoga as a Spiritual Path Miami Friday Night Workshop Talk 2010 Part 1.

Guided Full Primary Series Richmond.

Miami Old Shala Q&A with Kino & Tim – The Ashtanga Yoga Method and Teaching Beginners.

In addition to the podcast page, the rest of the Miami Life Center website is chock-full of  yogic wisdom for those seeking deeper insight into yoga practice.  I plan on spending quite a bit of time there.  Too bad I’m not closer to Miami so I could actually take some classes there.  Not much Ashtanga yoga going on in my neck of the Florida panhandle…as far as I know…

Also, check out this snazzy Ashtanga Vinyasa Yoga poster.  I love cool yoga posters.

Question of the day:  Can Yoga Save the World?

I asked, “Guruji, you have seen my life, you have met my friends. As a big yogi to a little yogi, do you have any advice for me?”

“Yes,” Guruji replied. “Each morning wake up. Do as much yoga as you want. Maybe you’ll eat, maybe you’ll fast. Maybe you’ll sleep indoors, maybe you’ll sleep outdoors. The next morning, wake up. Do as much yoga as you want. Maybe you’ll eat, maybe you’ll fast. Maybe you’ll sleep indoors, maybe you’ll sleep outdoors. Practice yoga, and all is coming!“

Not only do I love that story (and all the rest of the tributes) for the great history it captures, but also for the truth of the philosophy conveyed in such simple words:

• Wake up every day
• Practice yoga every day

Accomplish those two tasks and the rest of life’s little details take care of themselves.

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But I’m glad that I can say that for at least the last 30 days I conquered my short attention span and got in some serious yoga time, not to mention five days a week of running as well.   As a deployed servicemember, there’s really only about three things to take pleasure in:  food, sleep or exercise.  For this month, at least, I chose exercise.  Because of that decision, there’s now about seven pounds less of me in the world.  One of the most interesting changes in my body after a month of daily yoga is that I have these crazy tendons or something like that on the back of my hands.  It’s like I have muscles on the back of my hands now.  Never seen that before in my life.   Having fairly well shunned the gym for a month, I’ve slimmed down a bit and noticed a redistribution of muscle mass from my arms and chest to my back and shoulders.  Incorporating abs into my daily yoga routine also yielded noticeable results, which probably would have been even more noticeable if I hadn’t succumbed on a semi-daily basis to my other new addiction:  Hot Tamales.  Don’t know that I’ll ever eat another Hot Tamale in my life when I finish my deployment, but for now if you stick a bag in front of me it disappears rather rapidly.  Oh well, I’m not perfect.  Maybe that’s why I threw the running into the mix so I could justify 600 calorie candy splurges.

As of today, I’ve certainly got a long, long ways to go with my yoga practice.  It’ll probably always be that way.  I’m not ready for a day off yet,so I’ll just keep on rolling out the mat.  I think tonight I’ll do this First Series practice from Yoga Today.

I haven’t watched the entire film yet, but so far I have a very favorable impression of both the video and Swenson as an instructor.  That’s pretty much what I expected based on his book.  Nothing flashy, but Swenson is very easy to listen to and his knowledge and wisdom of yoga seems to just kind float out of his mouth in a humble, yet authoritative way.

If you enjoy this first clip of instruction on breathing and bandhas, check out the rest of the video here in one convenient location.

One of yoga’s finest left us yesterday (18 May 2009).  Click here for the official announcement of Sri K. Pattabhi Jois’ passing or check the twitter feed to express condolences and find links to further information about this great yogi.

A favorite quote from Pattabhi Jois:

If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter – if we practice it without fail, we will then attain physical, mental and spiritual happiness, and our minds will flood towards the Self.

Click here if you’re looking for the Primary Series poster…

Click on the poster for an amazing ashtanga yoga desktop background!

Think you’re ready for the Intermediate Series? Here’s the poster…

Update:  Many have asked where they can find this poster for purchase.  Good question.  I believe it used to be available on YogaLifestyle.com, but they seem to have replaced it with a poster by Matthew Sweeney.  I’ve searched high and low for additional copies of the Axel Dinse poster to no avail.  But, if you click on the poster above, you can view an expanded version in more detail.  Click here to see tons of other great posters on YogaLifestyle’s Amazon store.