Yoga Chikitsa Academy
Ashtanga Yoga
Primary and Intermediate Series of Ashtanga Yoga
• Basics - Ujjayi, Bandhas, Vinyasa, Drishti
• Foundation - Surya Namasara A&B
• Standing Sequence - Includes balancing poses
• Primary Series - Forward bends
• Secondary Series - Backward bends
• Finishing Sequence and Relaxation
Ujjayi is a specialised breathing technique which means victorious. This unique form of breathing is performed by inhaling and exhaling through the nose to creating a soft sound in the back of the throat. It's the sound of the breath when you sleep that quiets the mind.
Bandhas are a series of internal energy gates within the body which assist in the regulation of pranic flow - prana being the life force. There are three types - "Mulabandha", "Uddiyana Bandha" and "Jalandhara Bandha".
Mulabandha is the root lock. It is so called because of its location at the base of our nerve tree, the spinal column. There is a difference of location for this bandha in males and in females. In males the seat of Mulabandha is the perineal muscle which is located in front of the anus and behind the genitals. In female the location is near the top of the cervix.
Uddiyana Bandha which means flying upwards is performed by exhaling fully and then drawing the lower abdomen inward and upward simultaneously lifting the diaphragm. This lock is more subtle during the ashtanga yoga practice.
Jalandhara Bandha is the chin-lock. This lock is not continuously engaged throughout the yoga practice like the others. It occurs spontaneously in some asanas such as shoulder stand and is prescribed for use in others. It is, however, used extensively for pranayama. To engage jalandhara bandha you may extend the chin forward and then draw it back into the notch which is formed where the two clavicle bones meet, closing the glottis. When engaging all three bandhas simultaneously it is called “mahabandha” or the great lock.
Vinyasa is the unique linking of one asana to the next in a serpentine flow. Done affectively these movements keep the heat on in the practice. Vinyasa orchestrates the balance of strength and flexibility, lightness and heaviness, movement and stillness.
Drishti is a point of gaze or focus, yet it has little to do with our physical sight. The real “looking” is directed internally. We may fix our physical sight upon an external object or a specific point on our body, yet truly the drishti is meant to direct our attention to the subtle aspects of our practice, the breath and bandhas as well as the mind.
• Nasagrai - Tip of the nose
• Ajna Chakra - Between the eyebrows
• Nabi Chakra - Navel
• Hastagrai - Hand
• Padhayoragrai - Toes
• Parsva Drishti - Far to the right
• Parsva Drishti - Far to the left
• Angustha Ma Dyai - Thumbs
• Urdhva or Antara Drishti - Up to the sky
Yoga Chikitsa
The Primary Series of Ashtanga Yoga is known in Sanskrit as “Yoga Chikitsa” which means yoga therapy. It is a healing process of cleansing and toning for the body, mind and senses. This therapeutic action occurs through the subtle vehicles of Ashtanga Yoga.
Surya Namaskara
The Foundation. Surya means the sun and Namaskara is a greeting of honour and respect to the divinity present in each of us. The entire foundation of Ashtanga Yoga is based upon the dynamic flow of Surya Namaskara A and B. Surya Namaskara is the birth of your practice. It is here that we many set the rhythm and mood of each session of yoga. The dynamic marriage of breath and movement into a serpentine flow is what sets this system of yoga apart from other methods.
The Standing Sequence
The standing sequence initiates the weaving of one asana to the next to form, what K. Pattabhi Jois calls a garland of asanas. In the standing sequence our balance is challenged and the understanding of how to work with the forces of gravity is developed.
Belts & Blocks
The use of props has become increasingly popular as an aid to practicing yoga. They offer huge benefits to enable students to achieve challenging asanas.
Strengthen your body, quiet your mind, open your heart, and tickle your funny bone.
Primary and Intermediate Series of Ashtanga Yoga
• Basics - Ujjayi, Bandhas, Vinyasa, Drishti
• Foundation - Surya Namasara A&B
• Standing Sequence - Includes balancing poses
• Primary Series - Forward bends
• Secondary Series - Backward bends
• Finishing Sequence and Relaxation
Ujjayi is a specialised breathing technique which means victorious. This unique form of breathing is performed by inhaling and exhaling through the nose to creating a soft sound in the back of the throat. It's the sound of the breath when you sleep that quiets the mind.
Bandhas are a series of internal energy gates within the body which assist in the regulation of pranic flow - prana being the life force. There are three types - "Mulabandha", "Uddiyana Bandha" and "Jalandhara Bandha".
Mulabandha is the root lock. It is so called because of its location at the base of our nerve tree, the spinal column. There is a difference of location for this bandha in males and in females. In males the seat of Mulabandha is the perineal muscle which is located in front of the anus and behind the genitals. In female the location is near the top of the cervix.
Uddiyana Bandha which means flying upwards is performed by exhaling fully and then drawing the lower abdomen inward and upward simultaneously lifting the diaphragm. This lock is more subtle during the ashtanga yoga practice.
Jalandhara Bandha is the chin-lock. This lock is not continuously engaged throughout the yoga practice like the others. It occurs spontaneously in some asanas such as shoulder stand and is prescribed for use in others. It is, however, used extensively for pranayama. To engage jalandhara bandha you may extend the chin forward and then draw it back into the notch which is formed where the two clavicle bones meet, closing the glottis. When engaging all three bandhas simultaneously it is called “mahabandha” or the great lock.
Vinyasa is the unique linking of one asana to the next in a serpentine flow. Done affectively these movements keep the heat on in the practice. Vinyasa orchestrates the balance of strength and flexibility, lightness and heaviness, movement and stillness.
Drishti is a point of gaze or focus, yet it has little to do with our physical sight. The real “looking” is directed internally. We may fix our physical sight upon an external object or a specific point on our body, yet truly the drishti is meant to direct our attention to the subtle aspects of our practice, the breath and bandhas as well as the mind.
• Nasagrai - Tip of the nose
• Ajna Chakra - Between the eyebrows
• Nabi Chakra - Navel
• Hastagrai - Hand
• Padhayoragrai - Toes
• Parsva Drishti - Far to the right
• Parsva Drishti - Far to the left
• Angustha Ma Dyai - Thumbs
• Urdhva or Antara Drishti - Up to the sky
Yoga Chikitsa
The Primary Series of Ashtanga Yoga is known in Sanskrit as “Yoga Chikitsa” which means yoga therapy. It is a healing process of cleansing and toning for the body, mind and senses. This therapeutic action occurs through the subtle vehicles of Ashtanga Yoga.
Surya Namaskara
The Foundation. Surya means the sun and Namaskara is a greeting of honour and respect to the divinity present in each of us. The entire foundation of Ashtanga Yoga is based upon the dynamic flow of Surya Namaskara A and B. Surya Namaskara is the birth of your practice. It is here that we many set the rhythm and mood of each session of yoga. The dynamic marriage of breath and movement into a serpentine flow is what sets this system of yoga apart from other methods.
The Standing Sequence
The standing sequence initiates the weaving of one asana to the next to form, what K. Pattabhi Jois calls a garland of asanas. In the standing sequence our balance is challenged and the understanding of how to work with the forces of gravity is developed.
Belts & Blocks
The use of props has become increasingly popular as an aid to practicing yoga. They offer huge benefits to enable students to achieve challenging asanas.
Strengthen your body, quiet your mind, open your heart, and tickle your funny bone.