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The breathing which one practices in Ashtanga Yoga is called Ujjayi Pranayama. It is carried out by the nose. By opening the glottis slightly, one obtains a soft sound, and a slow and regular breathing.
During the practice of Pranayama (respiratory exercises), with the rib cage open, some muscular chains are contracted: they are the Bandhas. Mulabandha ( from Sanskrit mula, which means root, origin) consists of the contraction of the perineal muscles, which are located between the anus and the genitals. It intervenes during and at the end of the breath, and must be maintained during the inhalation. It binds the posture and makes it possible for regular exhalation. The muscular chain under the navel must be contracted permanently during the inhalation and the exhalation. It is called Uddiyana Bandha. The third and last Bandha is Jalandhara Bandha. It consists of lowering the chin until it reaches the sternum. It acts on the extremity of the spinal column, which stretches. Moreover, it makes it possible for the heart to open, and the higher part of the palate to strech itself. One uses this technique not only during particular exercises of breathing, but also during the practice of someAsanas (like, for example,Dandasana, " the posture of the stick ").
"Asana : to be firmly established in a happy space"Ashtanga yoga is comprised of 8 series, which, in an evolutionary way, approach specific postures. The asanas are however studied, in each series, to make each muscle, joint and internal organ of the body function. This aspect becomes obvious at the time of the practice.
Patanjali
Samasthiti is THE basic posture in Ashtanga Yoga. Simple in appearance, it is however of extreme complexity. It should therefore not be neglected. Along with the sequence of postures which precede the first series (" triangles "), it is used as a pillar in Suryanamaskaras. It represents a real work of balance and concentration. Perfect in relation to gravity, it allows deep meditation and calms the mind almost instantaneously.
The " corpse posture "
It is this resting posture which ends the practice. The first phase of this asana (Savasana A) is lengthened Samasthiti. The second phase is that of relieving, where the muscles and the spirit relax completely. Patabhi Jois describes Savasana like the posture of total control of the body. With practiced breathing in particular, the body cools and the heartrate is slowed, thus its name, the " corpse posture ". In order for the body to completely relax, this posture must be preserved at least twenty minutes.
In the second series, one finds this same basic diagram: Samasthiti, Suryanamaskar, and, finally, Savasana. This series will approach postures more centered towards the opening, i.e. postures known as " back postures "
and the " feet behind the head postures "
(glance in Sanskrit) consists of the concentration, during the posture, of the glance on, or towards, a single point. With each posture there is a corresponding Drishti.
Eight different Drishti exist; the eyes can relate to the end of the nose (Nasagrai), the point located between the two eyebrows (Brùmadhya), the end of the inch (Urdhhvagrai) or another finger (Angustamadiya), the center of the palm of the hand (Hastagrai), the navel (Nabi Cakra), the big toe (Padhayoragrai), or then the horizon straight in front of or on the side (Parshva).
" Drishtis help you to concentrate, to keep the mind under control ", Patabhi Jois tells us. Indeed, to thus carry the glance towards a given point makes it possible for the spirit to be fixed, and thus intensifies the concentration. In the same way, the body will be centered naturally in the posture.
It is proven that yoga brings benefits for the body and the mind. It makes it possible, indeed, to not only cure, but also prevent many diseases and disfunction which can afflict the human body. Each posture of the eight series which make up the Yoga that we practice in Paris is carefully studied to treat each part or function of the body. The benefits of a correct and regular practice are quasi immediate; initially, the body becomes more limber, acquires strength and endurance. Little by little, the whole body strengthens itself, and thus fights more easily against the small viruses of the everyday life.
The practice of Vinyasas supports blood circulation and ensures an intense perspiration, which makes it possible to eliminate toxins present in the higher layers of the skin.The practice of Pranayama and Ujjayi breathing is of primary importance. Indeed, one forgets too often this principle however obvious: it is breathing which causes life. When breathing stops, life stops too. This idea constitutes the basis of Pranayama. " Pranayama " literally means " control of Prana by breathing ". An unknown concept in the Occident, B.K.S. Iyengar defines Prana as: " Prana is physical, mental, intellectual, sexual and cosmic energy "It is the first engine of any action " Strength, power, vitality and spiritual principle in many manifestations of Prana ". Upanisads defines it as " the principle of life and conscience ". Pranayama thus consists of controlling Prana, this energy concentrated in the body, by the means of the respiratory exercises, thanks to the control of the oxygen flow in blood, and thus in the brain.
" When the control of breathing is perfect, the control of the mind is possible " Pattabhi Jois.
Pranayama also contributes to the cleaning of the lungs and the nasal cavities, to increase the respiratory capacity and to balance hypertension.
Ashtanga Yoga is suited for a very large audience. There is no age limit, but Pattabhi Jois recommends that children should not begin the practice before age 14. There are no physical restrictions (except in the event of fever), this Yoga is open to any physiological conditions (diseases, pregnancy).
It is recommended to practice indoors, in a calm, dry place without drafts, preferably with flexible clothing that is close to the body (to not obstruct mobility). The feet should be bare.
It is imperative to practice with an empty stomach. The ideal is to practice in the morning on an empty stomach. If not, wait 3 to 4 hours after a heavy meal or 1 to 2 hours after a light meal. It is ideal to practice daily, with 1 to 2 days of rest per week. The beginners will have however to spare their organism; starts with 1 or 2 times per week, then 3, etc.
The Ashtanga Yoga classes like we practice in Paris and in the whole world last one and a half to two hours. Alas, it is not always easy to combine them with an active lifestyle. It is preferable to practice a short time (from 15 to 30 minutes) in the week rather than to becoming accustomed to an irregular practice. This is enough to obtain satisfactory results.
Ashtanga Yoga was created under the impulse of Shri K Patabhi Jois, who still teaches it today in Mysore (Karnataka), in South India.
Shri K Patabhi Jois was born in 1915, in a small village of South India. At the age of 12, in 1927, he undertook theoretical and practical studies of Yoga, under the direction of Shri T Krishnamacharya, until 1945. From 1930 to 1956, he followed studies of Sanskrit and Védique Philosophy in the Maharaja Sanskrit College of Mysore. He studied the main texts of Yoga there. In 1937, he was named professor and director of the department of Yoga of the Sanskrit College. He remained there until 1973, at which time he withdrew to be devoted only to the teaching of Ashtanga Yoga in the center that he opened in 1942 in Mysore, " Ashtanga Yoga Nilayam ". In 1948, he founded the " Institute of Research for Ashtanga Yoga ", where he experimented and developed the healing virtues of Yoga. From 1976 to 1978, he occupied the post of Professor Emeritus of Yoga at the Governmental College of Indian Medicine.
Its method is based on this particular technique, the vinyasa. This lastest system results from an old Sanskrit text, " Korunta Yoga ", discovered by Shri T Krishnamacharya and Shri K Pattabhi Jois at the University Library of Calcutta. This text, probably written between 500 and 1500 BC, described in an integral way the system of Vinyasa on which Shri T Krishnamacharya and Shri K Pattabhi Jois based their practice and their teaching. Shri K Pattabhi Jois is today ensuring this tradition, which continues to be taught in its center of Mysore. The presence and the persistence of foreign students allowed the popularity and the spreading of this practice throughout world:
Patañjali : Sanskrit grammarian, theorician, he is regarded as the father of Yoga. His major œuvre , the " Yoga Sutras ", from where this quotation is drawn, is the book of reference of Yoga.
A regular practice, according to Patabhi Jois, one hour and half to two hours per day.
B.K.S. Iyengar : great Master of Yoga, now based in Bombay. He took part in several medical conferences, particularly with the international conference for Research on cancer in Bombay. He also contributed to the diffusion of Yoga in the world by publishing many works, of which " Pranayama Dipika " (1985; ED. Buchet/Castel, Paris), from where these quotations are extracted.
Upanishads. : Texts of reference of Hindu philosophy.