Ashtanga Yoga
Ashtanga Yoga literally means “the eight-limbed path”—a comprehensive system taught by Maharishi Patañjali to guide seekers toward Sthitaprajña, a steady, even-minded awareness and a deeper understanding of our true nature.
A Rishi is one who has direct insight beyond the senses, grounded in pure inner experience rather than external sources, and a Maharishi is one who has guided many to that state.
Yoga is essentially a process of inner simplification. While the exact origins of yoga cannot be dated, ancient yogic texts suggest it has been practiced for as long as life itself has existed.
Asana, one of its stages, means a steady, comfortable posture. Such stability and in turn the ability to sit with an erect spine for long periods without strain helps the practitioner forget the body and turn inward. This is possible only when the body is healthy, which is why we practice a variety of postures to cultivate physical well-being.
The Eight Limbs: Foundations of the Path
Yama: Moral restraints—ethical inner reins like Ahimsā (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (sense moderation), and Aparigraha (non-possessiveness). These cultivate harmony in externals and self.
Niyama: Personal observances—practices like Sauca (purity), Santosha (contentment), Tapas (discipline), Svādhyāya (self-study), and Īśvarapraṇidhāna (devotion). With discipline and clarity, the pathway inward unfolds.
Asana: Literally “seat”—a posture that is steady and comfortable. Its purpose is to prepare the body for deep practice and meditation by quieting discomfort and aligning the spine.
Prāṇāyāma: Breath control—expanding the prāṇa (life force) through regulated breathing to balance energy and still the mind.
Pratyāhāra: Sense withdrawal—drawing the senses inward to reduce external distractions and turn attention toward the self.
Dhāraṇā: Concentration—the focused attention on a single point or intention, allowing discipline of the mind.
Dhyāna: Meditation—effortless flow of focus without disruption, a deeper internal journey.
Samādhi: Absorption—union with your essential self, where the practitioner merges with the infinite awareness.
Sādhana refers to the chosen means of attaining a goal. Ashtanga Sādhana means dedicated practice of its eight steps to experience a calm and steady mind.
Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga is a classical method of asana practice, derived from the ancient Yoga Korunta text attributed to Vamana Rishi, and later taught by Sri T. Krishnamacharya to his students.
Talking about the Yoga Korunta leads us into the realm of the enigmatic, as information about it remains elusive and its authenticity sparks debates. The widely accepted story states that Krishnamacharya, under the guidance of his guru Rama Mohan Brahmachari, studied this ancient yoga system attributed to Vamana Rishi, claimed to be around five thousand years old.
Years later, Krishnamacharya reportedly rediscovered the Yoga Korunta text in a library in Calcutta. Memorizing its contents, he transmitted the teachings in full to his student Sri K. Pattabhi Jois.
Jois, relying on these teachings, went on to popularize the practice of Ashtanga Vinyasa Yoga. Supposedly, this manuscript contained lists of various asana groups, instructions on vinyasa, drishti, bandhas, mudras, pranayama, and philosophy. It is said the Yoga Korunta was written on weathered banana leaves and was eventually consumed by ants, leaving no physical copy behind.
Below is the relevant information to keep in mind during the practice.
Vinyasa & Tristhāna
In the Ashtanga Vinyasa system, each āsana is linked through vinyasa—specific, counted movements synchronized with the breath. This union of movement and breath develops internal heat, purifies the body, and steadies the mind.
Tristhāna refers to the three key points of focus in practice:
1. Ujjayi Prāṇāyāma (Breath)
A steady, deep, and even breath, producing a gentle sound at the throat, regulates the nervous system, builds internal heat, and supports pratyāhāra (withdrawal of the senses). Breath is always through the nose, with equal inhalation and exhalation, and never forced.
2. Dṛṣṭi (Gaze)
Each āsana has a prescribed gaze point (such as nāsāgra—tip of the nose, or hastāgra—tip of the hand). Dṛṣṭi stabilizes attention, directs subtle energy, and prevents distraction.
3. Bandha (Energy Locks)
i. Mūla Bandha – Gentle but consistent engagement of the pelvic floor muscles (especially the perineum area) helps direct energy upward, stabilizes the core, and supports proper alignment.
ii. Uḍḍīyāna Bandha – subtle inward and upward drawing of the lower abdomen, active throughout most of the practice to stabilize the core and direct prāṇa upward.
The proper synchronization of Bandha, Drishti along with breathing is held throughout the sequence. The practice of bandha has numerous effects on our subtle nervous system and brings an uplifting energy for the practitioner, which makes the body feel lighter, thus making the movements more smooth, safe and effective.
With proper guidance, almost anyone can take this practice and reap the benefits coming from it.
A regular practice presents the practitioner with a strong, light and healthy body.
A practitioner must remember to not to be proud of their abilty to perform asanas or be disappointed for being unable to do an Asana, because there is no Absolute truth in Asanas, what is possible today may not be possible later, and what is not possible today can be possible later.
Change is the only constant in here including our own bodies, our main focus must be in realising that which never changes, our self.
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Invocation
Opening Mantra
ॐ
Om
वन्दे गुरूणां चरणारविन्दे सन्दर्शित स्वात्म सुखावबोधे ।
vande gurūṇāṁ caraṇāravinde sandarśita svātma sukhāva bodhe
निःश्रेयसे जाङलिकायमाने संसर हालाहल मोहशान्त्यै ॥
niḥśreyase jāṅgali kāyamāne saṁsāra hālāhala moha śāntyai
आबाहु पुरुशाकारं शंन्खचक्रासि धारिणम् ।
ābāhupuruṣākāraṁ śaṅkha cakrāsi dhāriṇam
सहस्र शिर्समं श्वेतमं प्रणमामि पतञ्जलिम् ॥
sahasra śirasaṁ śvetaṁ praṇamāmi patañjalim
ॐ
Om
praise and adorations to the lotus feet of the Gurus
for they reveal the happiness of the true Self
they are the refuge in the dark impenetrable forest of the mind
transforming endless poison and delusion into everlasting peace
homage to the great sage Patañjali
who has assumed the form of a luminous man
wielding a conch shell, a discus and a sword crowned by
a radiantly white, thousand-headed cobra
Closing Mantra
ॐ
Om
स्वस्तिप्रजाभ्यः परिपालयन्तां न्यायेन मार्गेण महीं महीशाः ।
svasti prajābhyaḥ paripāla yantām nyāyena mārgeṇa mahīm mahīśāh
गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोका: समस्ता: सुखिनो भवन्तु ॥
gobrāhmaṇebhyaḥ śubhamastu nityam lokāḥ samastāḥ sukhino bhavantu
॥ ॐ शान्तिः शान्तिः शान्तिः ॥
om śāntiḥ śāntiḥ śāntiḥ
may the leaders of the earth protect and guide us on the virtuous path
may this generation and all generations to come be blessed with auspiciousness
may all animals and knowers of divinity be blessed with eternal
prosperity may all beings in all worlds be happy
Guidelines
1. Practice on an empty stomach. Ideally, practice early in the morning, but if practicing later, ensure at least 3–4 hours have passed after a meal and the stomach feels light. Avoid drinking water during practice, as well as 30 minutes before and after, but stay well-hydrated throughout the day.
2. If you have serious health conditions—such as high blood pressure, heart issues, recent surgeries, or severe injuries—follow your doctor’s advice before practicing, as Ashtanga Vinyasa Yoga may not be suitable in such cases.
3. For female practitioners, it is traditionally advised to rest during the initial heavy-flow days of menstruation. If you choose to practice, avoid inversions, deep twists, and physically demanding postures.
4. Each asana is a stepping stone to the next, designed to build strength, stability, and flexibility progressively. Skipping ahead without proper alignment and readiness can lead to injuries. The teacher may ask you to repeat an asana until it can be performed with ease and correct alignment before moving on. This is for your safety and long-term progress, as injuries can set you back physically and mentally.
6. During the practice develop a habit to listen to the body, listening means to be aware of different sensations that an asana/vinyasa is producing, adjust the body accordingly.
7.Ashtanga Vinyasa yoga practice Is a Bona-fide system, it must be learnt from a qualified and experienced teacher, and practiced in the right way. Do not rush through the sequence, breathe deeply, and allow yourself to fully experience the calm and vitality it brings.”
8. Moon days bring fluctuating mental and physical energies which can heighten injury risk, for this reason, it is recommend to take rest from physical practice on these days.
Sthiram Sukham Āsanam
Steadiness and ease in practice, and in life