Ashtanga Yoga is a dynamic and physically demanding style of yoga that follows a set sequence of postures. It was popularized by Sri K. Pattabhi Jois and is sometimes referred to as “Ashtanga Vinyasa Yoga.” Ashtanga means “eight limbs” in Sanskrit, referring to the eightfold path described in Patanjali’s Yoga Sutras.

Here are some key aspects of Ashtanga Yoga:

1. Structure and Sequence: Ashtanga Yoga follows a specific sequence of postures, divided into different series. The Primary Series (Yoga Chikitsa) is the foundation and focuses on building strength, flexibility, and detoxification. The Intermediate Series (Nadi Shodhana) builds on the Primary Series and includes more challenging poses. There are also Advanced Series for experienced practitioners.
2. Vinyasa and Breath: Ashtanga Yoga emphasizes the connection between movement and breath. Each movement is linked to a specific breath, and the transitions between postures are accompanied by a specific vinyasa sequence. The breath, known as Ujjayi breath, is used to create internal heat and promote focus and concentration.
3. Mysore Style: Ashtanga Yoga is typically practiced in the Mysore style, named after the city in India where Sri K. Pattabhi Jois taught. In Mysore style, students practice the sequence at their own pace and receive individualized instruction and adjustments from the teacher. This allows for a self-paced practice suitable for practitioners of various levels.
4. Bandhas and Drishti: Ashtanga Yoga incorporates the use of bandhas, energy locks, to enhance energy flow and stability within the body. The three main bandhas used are Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (chin lock). The practice also includes specific gazing points, known as drishti, to help maintain concentration and balance.
5. Physical Demands: Ashtanga Yoga is physically challenging and requires strength, flexibility, and stamina. The practice includes a variety of standing poses, seated poses, inversions, and backbends. It aims to build strength, purify the body, and cultivate mental focus.
6. Mindfulness and Meditation: Ashtanga Yoga encourages mindfulness and concentration throughout the practice. While the physical aspect is emphasized, there is also an underlying intention to cultivate a meditative state of mind and promote self-awareness.

Ashtanga Yoga can be a transformative practice, offering physical and mental benefits such as increased strength, flexibility, balance, focus, and stress reduction. It requires dedication and regular practice to progress through the series. If you’re new to Ashtanga Yoga, it’s recommended to start with a qualified teacher who can guide you through the correct alignment, breathing techniques, and modifications according to your level of experience and ability.