Power Boost
Find strength in ashtanga yoga
By Erica K. Perkins, Fitness Director, UVA
Ashtanga yoga has become a very popular style of yoga over the last 20 years because of its cardiovascular and weight-loss benefits; however, it is one of the oldest yoga disciplines.
This style of yoga has the Sanskrit name Asht-anga, or "eight-limbed" yoga, after the eight traditional limbs of yoga: morality, integrity, postures, breath control, meditation, sensory withdrawal, concentration and contemplation.
Stimulate the body, calm the mind
Ashtanga practice begins with postures--the third limb of moving into, holding, and then moving out of a series of postures, or asanas. Regular practice of the third limb naturally promotes the growth of the other seven limbs. It is believed that if you stimulate the body, you can calm the mind.
Ashtanga yoga follows a specific sequence of postures, starting with Sun Salutations and ending in Padmasana (Lotus posture), followed by relaxation. The transitional movements between postures are known collectively as Vinyasa, which is the counted movement-breathing method at the heart of Ashtanga yoga.
How to get started
Students begin by learning the primary, or introductory series, one posture at a time, usually not being taught a new posture until the current one has been mastered. Careful attention is paid not only to gaining proficiency with each posture, but also to proper breathing technique, visual focus, mental concentration and the awareness and application of internal locks, or bandhas, all of which form the basis for proper, traditional practice.
What are its benefits?
When done with correct breathing, the postures of primary series are physically demanding and cause the body to sweat. When practiced regularly, it is believed that toxins are released, the body becomes lighter, stronger and more flexible; the organs are toned, and the mind becomes steady and clear.
Learning the entire primary series can take from a few months to several years depending on your age, physical abilities and dedication to practice. Once you’ve mastered the primary series, you can move to more challenging postures of the second series, known in Sanskrit as Nadi Shodhana, or nervous system purification.
Is it for me?
Ashtanga yoga appeals to those who prefer a vigorous, athletic practice and to those who like a sense of order and to practice independently. Many yoga studios offer self-led classes so you get the benefit of doing yoga with the support of others, while performing the series at your own pace.
Power yoga is a general term used in the West to describe a vigorous, fitness-based approach to Ashtanga/Vinyasa-style yoga. Unlike Ashtanga, however, power yoga does not follow a set series of poses. Classes can vary widely from one to the next. What they do have in common is an emphasis on strength and flexibility.
The best yoga class is one you enjoy. Try many different styles and instructors to see which one you will want to do consistently in order to reap yoga’s many benefits.
