Students follow a specific sequence of postures ever since, slowly progressing through a series. Ashtanga Space yoga is identified to lay emphasis on linking movement and breath (vinyasa), Ujjayi breathing and bandhas (energy locks).
The Ashtanga Yoga tradition suggests the Ashtanga Yoga program to delve into an ancient text called the Yoga Korunta. The text of the Yoga Korunta had originally been given to Sri T. Krishnamacharya around the 1900s, who in turn taught to his student Sri K. Pattabhi Jois. Jois, henceforth, started developing Ashtanga Vinyasa Yoga as a system of teaching in 1948.
Drishti in Ashtanga Yoga
Drishti Is A Sanskrit Word That Can Be Translated As Focused Gaze. It’s A Term You Shall No Doubt Be Familiar With, Or One Introduced To You During Your First Ashtanga Yoga Teacher Teaching Class As One Of The Three Pillars, Tristhana, Of The Ashtanga Yoga Method.
In Practical Terms, We Use The Drishti As A Way Of Developing Concentration And Avoiding Distraction. Every Asana (Yoga Shape) We Practice Has A Drishti Or Place We Look When We Are Practicing That Asana. These Drishti Usually Follow The Direction Of Energetic Flow Within Which The Asana Is Moving.
The 9 Drishti Of Ashtanga Yoga
In Case This Concept Is New To You; Or A Quick Reminder, Here Are The 9 Drishti We Use For Ashtanga Yoga School, Along With Example Asanas Using Each.
- Angustha – Thumb (First Vinyasa Of Surya Namaksara, Utkatasana)
- Brumadhya – Third Eye (Yoga Nidrasana)
- Nasagra – Tip Of Nose (Prasarita Padottanasana)
- Parsva – Right Side (Marichasana)
- Parsva – Left Side (Marichasana)
- Nabhi – Navel – (Adho Mukha Svanasana – Downward Facing Dog)
- Hastagra – Hand (Trikonasana, Parsvakonasana)
- Padhagra – Big Toe (Janu Sirsasana, Navasana)
- Urdhva – Up (Ubhaya Padangusthasana)
Drishti in Practice
Keep Your Drishti Soft Rather Than Strained. Wherever It Is That This Aspect, Drishti, Seems To Bug You, And Where Looking At Your Nose Does Not Impair Any Other Disability You May Be Suffering From, Softly Focus On The Tip Of The Nosedid.
Sometimes It Can Feel Uncomfortable Looking At The Tip Of Your Nose. If This Is The Case, Try Focusing On A Point Just In Front Of Your Nose.
Bandhas in Ashtanga Yoga
In attending a good Ashtanga or Vinyasa class that you’ve probably heard repeated with insistence, “Activate your bandhas!” Bandhas are one of the three pillars of Tristana and are, therefore, required for asana practice.
The bandhas are among the greater number of yoga tools, offering support of the back for safety and grace in movement. A strong, controlled center/story/tause is necessary, both physically and energetically.
Learn the bandhas here, practice with a teacher, and then keep them active for one-third of your day, unless you’ve got a tight pelvic floor.
Bandhas are one of the three elements of Tristana-the most fundamental yoga practices. Activating these bandhas will help with standing balance poses, arm balances, jumping transition between asanas, inversions, and with any other asanas for that matter.
It will take a little while to learn and master them, but work at it! You will soon see how the bandhas will become a common practice, part of your practice, and even in your life.
Three Main Bandhas
The three basic bandhas in the body are: 1. , 2. , and 3. . Agni removes toxins and introduces prana or moksha. Nadi-Shodham is the subtle pathway in the body for the flow of the breath. Energy lock: To engage the mulabandha (root lock), draw the anus, vagina, and perineum up and in. Udiyyanabandha: Draw the lower belly (counting two fingers below the navel) in and up.
These two bandhas are used in combination to maintain the health and support of the lower back, promote elongation of the spine, and support powerful energy through the body. The ujjiyanda effectively generates length in the neck while encouraging breath through the throat and chest.
MULABANDHA – ROOT LOCK
The root lock sits at the base of the spine. It can also be activated by lifting the pelvic floor. It can be visualized as if we are lifting a diamond-shaped hammock tight between the anus and the external genitals. It is similar to the action of doing kegel exercises.
Try to slow the flow of urine while using the toilet without involving the abdominal, gluteus, or leg muscles; you’re probably using the right muscles. Another way to feel mulabandha is to imagine pulling the pubic bone back towards the tailbone, while at the same time pulling the tailbone forward towards the pubic bone. The two together reach toward one another, activating mulabandha.
UDDIYANABANDHA – FLYING UP BANDHA
Located around two finger widths below the navel, uddiyanabandha is crucial for all advanced yoga practices. Engage it by lifting your belly in and up; very gentle lifting allows you to breathe fully. You need to engage the transverse abdominal muscles. Another way to feel udhiyyanabandha is to breathe into the space between the shoulder blades. That, in itself, would almost automatically activate a very light uddiyyanabha.
JALANDHARABANDHA – THROAT LOCK
Lengthen the neck and slightly tuck the chin in looking as if you are trying to hold a tennis ball under your chin and retract. You are lengthening the neck. Keep the chin completely down, but without having to keep the head down.