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Ashtanga yoga is a holistic practice that concentrates on numerous levels of human awareness, which include mental, physical and spiritual. Although ashtanga is based upon 6 series of asanas, the system uses 3 central strategies: ujjayi breathing, mula bandha, and a variation of uddiyana bandha. Those who understand them develop discipline, control and calmness of body, mind and spirit. Since these poses become progressively harder, they may be challenging for even seasoned yogis.
Ujjayi
Ujjayi explains the breathing methods used in ashtanga yoga. Proper inhaling and exhaling are essential to enhancing the flow of oxygen in the body and moderating each movement. Your inhale and exhale need to be steady and controlled, with the length of both aring and increasing as essential to accomplish long, even breathing. This type of breathing sparks the internal fire, which is thought to reinforce and cleanse the nerves.
Mula Bandha
Mula bandha, implying lock or seal, is a traditional hatha practice for increasing energy levels. Made use of to bring in awareness to the core of your body, mula bandha intensifies and pulls upward the energy at the base of the spinal column. Bandas are significant parts of ashtanga, which work with ujjayi breathing methods to release pranic energy. Those who don’t understand banda aren’t able to breathe correctly throughout the movements, and subsequently miss out on the perks of asanas.
Uddiyana Bandha
Uddiyana bandha, or upward lock, is a motion that’s exercised with the lower belly tucked inward towards the navel, which companies the abdomen as you breathe to broaden the ribcage, lungs and chest. With continued practice, the motion helps increase lung capacity and promotes greater health.
Considerations
Ashtanga is a physically challenging practice, which may not be perfect for beginners. Although yogis are encouraged to work at their own speed, a busy course might leave you working above your capability level. Before you start ashtanga, talk with a teacher about your expectations. ‘Yoga Journal’ advises individuals attend several classes to find the right fit.
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