Aṣṭāṅga Yoga
Śrī K. Pattabhi Jois
Introduction & Foundation
- Rooted in Patañjali’s Yoga Sūtras
Ashtanga literally means “eight limbs”, referencing Patañjali’s system:
- Yama (ethical restraints)
- Niyama (observances)
- Āsana (posture)
- Prāṇāyāma (breath control)
- Pratyāhāra (withdrawal of senses)
- Dhāraṇā (concentration)
- Dhyāna (meditation)
- Samādhi (absorption)
- Jois’s Central Teaching: Mastery of the first four (yama → prāṇāyāma) naturally leads to the higher limbs.
- Vinyasa System: Breath and movement linked in a precise sequence. Cleanses the body and prepares the nervous system.
“Practice, practice, practice — and all is coming.”
The Method of Vinyasa
- Every movement has a breath count.
- Breath is deep, even, and controlled (ujjāyī).
- Sweating during practice is essential — considered a form of purification.
Tristhāna (three points of focus):
- Āsana (posture) – stability and alignment
- Prāṇāyāma (breath) – controlled, rhythmic breathing
- Dṛṣṭi (gaze) – focus point for concentration
Primary Series: Yoga Chikitsa (Yoga Therapy)
- Purpose: Cleanses and strengthens the body, purifies the organs, and builds flexibility.
- Key Benefits: Improves digestion, detoxifies muscles and blood, opens hips and hamstrings.
- Themes: Grounding, foundational, cleansing.
Structure:
- Sun Salutations (Sūrya Namaskāra A & B)
- Standing sequence (stability and alignment)
- Seated sequence (forward folds, hip openers, twists)
- Marichyasanas (deep binds and detoxifying twists)
- Finishing sequence (backbends, inversions, lotus variations, rest in Śavāsana)
Intermediate Series: Nadi Śodhana (Nerve Purification)
- Purpose: Purifies the nāḍis (energy channels), works deeper on the nervous system.
- Key Benefits: Balances prāṇa, strengthens spine and nervous system, prepares for deeper pranayama.
- Themes: Backbends, strength, deeper spinal flexibility.
Highlights:
- Stronger backbends (Kapotasana, etc.)
- Arm balances (Pincha Mayurasana, Karandavasana)
- Deep hip and shoulder openers
- Advanced lotus variations
Philosophy & Discipline
- Tapas (heat, discipline) is created by daily practice.
- The method is not about performance, but purification of body and mind.
- Students are encouraged to practice 6 days per week, resting on Moon days and one day of the week (traditionally Saturday).
“Do your practice and all is coming.”
The Benefits of Yoga Chikitsa
- Physical: detoxification, strength, stamina, flexibility, improved digestion.
- Mental: focus, clarity, reduction of anxiety, control of senses.
- Spiritual: preparation for the inner limbs — meditation and samādhi.
Closing Thoughts
Śrī K. Pattabhi Jois frames Aṣṭāṅga not merely as a set of postures, but as a spiritual discipline.
Through steady practice of asana, breath, and focus, the practitioner purifies body and mind — preparing for the higher states of yoga.
“Without effort, nothing can be achieved.”