Preparation
Clothing
Wear comfortable clothing which is either loose fitting or made from a stretch
fabric.
Equipment
We recommend using a sticky mat. You may also choose to use other props such as
a block, strap, blanket or bolster. Use equipment that is designed specifically
for yoga practice use.
Food
It is best to practice when you have an empty stomach. After you
eat, we recommend you wait 3-4 hours before beginning your practice.
Time & Place
The best time to practice is either early in the morning or later in the
evening. In the morning you are alert, but your body may be stiff. In the
evening you may not be as alert, but your body may be more open. You decide
what time is best for you and you will move more easily as you practice over
time, no matter what time you practice! Remember to adjust your practice
schedule for the occurrence of new and full moon phases -
moon days.
Your practice environment should be quiet, pleasant, and warm. You will be
using deep breathing during practice, so the air should be clear. Minimize
drafts so that as you build your internal heat through practice you can retain
it. Practicing outside can be quite enjoyable, however, be sure it is warm and
there is little breeze.
Precautions
Asana Transitions
It is important to move in and out of poses gracefully as this transition
period is often the time when injuries occur. Be aware of your alignment as you
transition.
Medical Advice
You should seek advice from a qualified yoga instructor and your doctor before
you begin your practice, especially if you have any known medical problems.
Pain
Do not overstretch or force yourself into a pose. There should be no pain of
injury. Your face and eyes should be soft and not strained. You should be
mindful of how deep you can go based on your own capacity at the moment. You
may experience mild, temporary pain from growth in your practice, but this
feels different from the pain of injury. Be comfortable.
Breath & Movement
Alignment
We recommend finding a qualified teacher as alignment instruction can be very
detailed. Pictures and text should only be used for reference. Learn from a
qualified teacher the important positioning of the body as there is no
substitute for a good teacher.
Breath
When we refer to breath we are referring to one complete inhale and exhale
cycle. You should breathe through you nostrils and not your mouth. Sometimes,
when you are trying to do something new or extending beyond your comfort zone,
you may have a tendency to hold your breath during an asana. Be mindful and do
not hold your breath.
Ujjayi Breathing
Ujjayi breathing is victorious breathing. It is a very important aspect of
Ashtanga Yoga. The rhythmic dance of Ujjayi breath and movement creates a
moving meditation that lights your internal fire and aids the cleansing of your
body. It calms the mind and helps you to focus on the present moment of your
practice by bringing awareness to your breath.
You can accomplish Ujjayi breathing by placing your tongue on the soft palate,
drawing a slow breath in through your nose and exhaling slowly through your
nose. You should work towards your inhale and exhale being the same count in
and out. This will create a hissing sound at the back of your throat. You may
sound a little bit like Darth Vader!
Vinyasa
Vinyasa is the union of breath and movement. It is the transition when you exit
one asana and start another. This transition allows your body to clear the
energy from the asana you are exiting and prepare for the asana you are going
to start.
In the Ashtanga Primary series, transitioning between asanas with vinyasa
begins after Paschimottasana D. A vinyasa traditionally occurs after every
seated asana and after each side of an asana. Our transition indicated is after
the asana. You may choose to practice vinyasa traditionally. We have also
provided vinyasa options in the Ashtanga Reference yoga type. There are various
options for vinyasa which can help you build strength. The options shown are:
lolasana, utpluthih, and vinyasa. You may also choose to do a "sit it out"
asana by sitting in any cross-legged position with your spine straight.
Bandhas
What Are Bandhas?
The bandhas are the internal energy locks. When we engage our bandhas we lock
certain areas of our body in a specific way to prevent our energy from
"leaking" (flowing outward or dissipating). This is a redirection of energy
which activates healing energy centers within our body and mind. Bandhas help
hold our core energy, which gives us strength and helps prevent injury.
- Mula Bandha
- Uddiyana Bandha
- Jalandhara Bandha
- Mahabandha
Mula Bandha
This is the root lock. It is located at the base of your spinal column in the
perineal muscle. This is a deep muscle in the region between your anus and
genitals. If you are familiar with the Keigal exercise recommended for women in
preparation for childbirth, then you are familiar with contracting the perineal
muscle. Another way to think about it is by imagining you have to stop the flow
of urine mid-stream while going to the toilet. The contracting of the perineal
muscle is subtle, you do not need to contract your buttocks, but rather focus
on contracting only the perineal muscle.
Mula Bandha is a key lock in stabilizing the pelvic region during
your practice.
Uddiyana Bandha
This lock is located in the area two inches below your navel to your diaphragm
and it means flying upward. To engage Uddiyana Bandha, exhale fully and pull
your belly inward and upward while lifting your diaphragm. During practice this
intensity will not be maintainable, because to inhale fully, Uddiyana Bandha
cannot be completely engaged. Imagine keeping the area between your navel and
two inches below your navel still while drawing your navel upward towards your
spine. This is a more subtle contraction than fully engaging Uddiyana Bandha.
Perform fully engaging Uddiyana Bandha to get in touch with the muscles
involved and working your diaphragm. Then, while you are practicing asanas,
work at developing the more subtle engagement.
Jalandhara Bandha
This is the throat lock. To engage Jalandhara Bandha, lengthen the back of your
neck as if the crown of your head were being pulled by a string and bring your
chin back and down towards the space between where your two clavicle bones meet
(this is the area just below your Adam's apple). This lock is not engaged
throughout the practice but is used on specific asanas as indicated.
Mahabandha
When you have Mula Bandha, Uddiyana Bandha and Jalandhara Bandha engaged it is
referred to as Mahabandha, the great lock.
Modifications
Asana Modifications
We have provided you with many variations for each asana. There are many more
ways to adjust each asana based on your physical capacity. We recommend you
work with your teacher to create the practice that suits you and to make a path
for personal progress.
Bend Your Knees
Do not compromise alignment because of tight hamstrings, bend your knees.
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