What is Ashtanga Yoga?

Ashtanga is written in Sanskrit as "Ashta + anga". Ashtanga yoga, based on Patanjali's Yoga Philosophy, combines the terms "Ashta" (eight) and "Anga" (limbs). The eight limbs of Asthana yoga are arranged in an outer-to-inner pattern. Patanjali's yoga philosophy emphasizes the importance of stable and comfortable postures, which are crucial for current yoga practice. 

The eight limbs of yoga are yama (abstinence), niyama (observances), asana (postures), pranayama (breathing), pratyahara (withdrawal), dharana (concentration), dhyana (meditation), and samadhi (absorption). Let’s dive into the benefits of Ashtanga yoga and explore each of these eight limbs.
 

What are the 8 limbs of Ashtanga yoga?

1. Yamas - Restraints, moral disciplines, or moral vows

In Hinduism, the first step in Ashtanga yoga is the Yamas which are moral imperatives or "don'ts" that serve as ethical standards. Patanjali's Yoga Sutra 2.30 lists five yamas, including:

• Ahimsa: Nonviolence and non-harm to other living beings.
• Satya (सत्य): Truth, non-falsehood.
• Asteya (अस्तेय): Not stealing.
• Brahmacharya: Virginity, marital fidelity, or sexual restraint.
• Aparigraha (अपरिग्रह): Non-avarice and nonpossession.

Patanjali's Book 2 explains how these types of self-restraints promote personal growth. Patanjali asserts in verse II.35 that nonviolence and non-injury to others (Ahimsa) lead to the abandonment of hostility, resulting in inner and exterior amity with all. 

The practice of Yoga allows us to reflect within and be mindful of our actions. These actions affect not only our lives but those around us as well. 

2. Niyamas -  Positive duties or observances

Patanjali's Yoga path includes Niyama and this is the second limb of Asthana yoga, which is based on virtuous habits and observances (also known as "dos"). Sadhana Pada Verse 32 describes the niyamas as:

1. Shaucha (शौच): Cleanliness, clarity of intellect, speech, and body.
2. Santosha (संतोष): Contentment, acceptance of others, acceptance of one's situation, and optimism for oneself.
3. Tapas (तपस): Endurance, austerity, asceticism, and self-discipline.
4. Svadhyaya (स्वाध्याय): Studying the Vedas and reflecting on one's own thoughts, speech, and actions.
5. Ishvarapranidhana (ईश्वरप्रणिधान): Meditation on Ishvara (God/Supreme Being, Brahman, True Self, Unchanging Reality).

Patanjali discusses how and why each Niyama promotes personal progress, similar to the Yamas. In verse II.42, Patanjali explains that contentment and acceptance of others (Santosha) lead to a state of inner delight, eliminating the need for external pleasures.

3. Āsana- Posture

• Patanjali defines Āsana (a.k.a. posture or seat) in verse 46 of Book 2, as follows:
  "Meditation posture should be stable and pleasant." (Yoga Sutras II:46)
  Asana is a part of Ashtanga yoga, including various yoga poses for beginners, such as seated poses and basic stretching positions. These allow for sustained relaxation, stability, comfort, and motionlessness. Many practitioners start with foundational poses, gradually progressing as they build flexibility and strength.
• Yoga poses like Padmasana, Savasana, and Sukhasana are great for beginners, setting the foundation for deeper Ashtanga yoga practices.

4. Prāṇāyāma– Breathing Techniques

The control of breath is known as Prāṇāyāma the 4th limb of Ashtanga yoga, derived from the Sanskrit terms prāṇa (प्राण, breath) and āyāma (आयाम, constraint). It is recommended to practice prāṇāyāma, which is the intentional regulation of breath (inhalation, full pause, expiration, and empty pause) once the proper posture has been attained. 

There are various methods for doing this: 

1. Slowing down the inhalation and exhalation,

2. Deliberately altering the duration and timing of the breath (deep, short breathing), 

3. Inhaling and then pausing to suspend the exhalation for a while.

Pranayama means controlling your breath through various techniques, whether it is calming or stimulating. When practised regularly it can prove to be incredibly beneficial to the mind and body.

5. Pratyāhāra – Sense withdrawal

Combining the Sanskrit terms prati- (the prefix प्रति-, meaning "against" or "contra") with āhāra (आहार, meaning "bring near, fetch") results in the word pratyāhāra.

Pratyahara is the 5th step of Ashtanga yoga mainly regarded as the practice of bringing awareness inside. 

• Retracting the sensory experience from outside objects is what it is. It is an abstraction and self-extraction step. 
• The practice of pratyahara involves deliberately shutting down one's mental processes to the external environment, rather than intentionally closing one's eyes to it. 
• With the help of Pratyahara, one can become independent of the outside world, focus on gaining self-awareness, and discover the inherent freedom inside. One can also think of it as being fully focused on the task at hand, like in a meditative state without being distracted by external stimuli.

6. Dhāraṇā  – Focused Concentration

Dharana, from Sanskrit धारणा, signifies mental attention, concentration, and oneness. The word comes from the verb dhṛ (धृ), which means "to hold, maintain, keep."

• As the sixth limb of yoga, dharana involves focusing one's mind on a specific inner condition, topic, or issue. 
• The focus of the mind can be on a mantra, one's breath, navel, the tip of the tongue, any place, an item one chooses to examine, or a thought or idea. 
• Fixing the mind entails maintaining single-minded attention without daydreaming or hopping from one subject to another.

7. Dhyāna– Meditative Absorption 

Dhyana translates to "profound, abstract meditation" and "contemplation, reflection" (Sanskrit: ध्यान).

• Dhyana is thinking, pondering on whatever Dharana has been concentrating on. Dhyana is the contemplation of a personal deity if that is what the sixth limb of yoga is all about. Dhyana is the non-judgmental, non-presumptuous observation of an item if the focus is on only one. 
• If there was a thought or idea that was the centre of attention, Dhyana means thinking about it in all of its areas, manifestations, and effects. Dhyana is a continuous stream of consciousness, thought, and awareness.
• Dharana and Dhyana are inextricably linked; one causes the other. Dhyana is the mental process, while Dharana is a state of mind. In contrast to Dharana, dhyana involves the meditator actively engaging with their focus.

According to Patanjali, contemplation (Dhyana) is a mental activity in which one fixes their attention on a particular object and then engages in "a course of uniform modification of knowledge."

In his commentary on the Yoga Sutras, Adi Shankara makes a distinction between Dharana and Dhyana. He describes Dharana as being focused on a single object while being aware of its many facets and ideas. 

Dhyana, on the other hand, is the yoga state in which there is only the "stream of continuous thought about the object, uninterrupted by other thoughts of different kind for the same object."

8. Samādhi– Bliss or Enlightenment

Samadhi (Sanskrit: समाधि) translates to "putting together, joining, combining, union, harmonious whole, trance." 

• Samadhi refers to oneness with the subject of meditation. During the eighth limb of yoga, there is no distinction between the meditator, the act, or the subject. 
• Samadhi is a spiritual state where one's mind becomes so absorbed in their thoughts that one forgets their sense of self. The thinker, thinking process, and concept merge into the subject of thought. There is simply oneness (samadhi).

Benefits of Ashtanga Yoga

Ashtanga Yoga offers numerous physical and mental benefits, including:

• Enhanced Flexibility and Strength: The continuous flow of postures helps improve flexibility and build muscle strength.
• Improved Mental Clarity: The combination of breathing techniques and meditation enhances mental clarity and focus.
• Stress Relief: The practice helps reduce stress and anxiety by calming the nervous system.
• Increased Energy and Vitality: The physical practice of Ashtanga Yoga invigorates the body, while breathing techniques provide a boost of energy.

Hatha Yoga vs. Ashtanga Yoga: Key Differences

Hatha Yoga and Ashtanga Yoga are both styles of yoga, but they have distinct approaches:

• Hatha Yoga: A general term for various yoga practices that emphasize poses (asana) and breath control (pranayama). It aims to prepare the body and mind for meditation, focusing on balance, flexibility, and relaxation.
• Ashtanga Yoga: A specific style of Hatha Yoga with a fixed sequence of poses performed in a particular order, synchronized with breath. It is known for its intense, flowing practice and emphasis on building strength, flexibility, and endurance.

FAQs on Ashtanga yoga

1. What is the Vinyasa: Movement Breathing System in Ashtanga Yoga?

Ashtanga yoga awakens the internal fire. It awakens the dormant life energy within each of us. The vinyasa system synchronizes deep breathing with movement. Linking postures provide a continuous flow of energy that heats the body, brings oxygen to the blood, nourishes the glands and organs, cleanses the nervous system, and releases toxins through perspiration. As the temperature rises, toxins are eliminated from the body, resulting in a lighter, stronger, and clearer mind.

The heat is both physical and spiritual, piercing the veil of illusion.

2. Who is the father of Ashtanga yoga?

Pattabhi Jois (26 July 1915–18 May 2009) was an Indian yoga instructor who invented and popularized Ashtanga vinyasa yoga, a flowing type of yoga exercise. In 1948, Jois founded the Ashtanga Yoga Research Institute in Mysore, India.

3. Which are the 8 main Ashtanga yoga?

The eight limbs of Ashtanga Yoga are Yama (moral rules), Niyama (personal practices), Asana (poses), Pranayama (breathing), Pratyahara (sense withdrawal), Dharana (focus), Dhyana (meditation), and Samadhi (enlightenment).

4. What is the difference between Hatha yoga and Ashtanga yoga?

Hatha Yoga is a general practice focusing on poses and breathing for relaxation. Ashtanga Yoga is a specific, intense style with a set sequence of poses and synchronized breathing.

5. Is Ashtanga yoga the hardest?

Ashtanga Yoga can be challenging due to its structured and intense sequence of poses performed with synchronized breathing. However, the difficulty varies by individual and practice level; other styles can be equally tough.