The Ashtanga Method is comprised of Five Principles and one main teaching style called Mysore Style.
The Five Principles:
1. Series Sequencing
There are six Ashtanga series: Primary, Intermediate, Advanced A, Advanced B, Advanced C and Advanced D. These are also referred to as First, Second, Third, Fourth, Fifth and Sixth. Most practitioners advance through the Primary and Intermediate series. The series increase dramatically in difficulty after Intermediate.
Everyone begins with the Primary Series and it should involve a certain degree of mastery before moving onto the next series. The Primary Series is your foundation.
Each series begins with Sun Salutation A then Sun Salutation B. Consider these your warm up though they are complete within themselves. A standing sequence follows the sun salutations then an actual series then begins. After the actual series, there is a backbend sequence followed by a finishing sequence which involves inversions, seated meditation and rest. Generally, students are taught a backbend sequence and finishing sequence before learning the whole of a series. And each student learns a “short finishing sequence” from their very first class. The Primary Series consists of a great many seated poses.
2. Vinyasa
This links your breath with the transitions into and out of poses. Each pose like a prayer. Moving into poses are typically on an exhale breath and moving out of a pose is typically on an inhale breath. There are exceptions. Poses are generally held for five to eight breaths.
3. Dristi
This is the focal point for your eyes in each pose. Dristi supports balance and focus. Common focal points are the tip of the nose, the naval, the thumb or hand.
4. Bandha and 5. Ujjayi
Bandha refers to energy locks in the body. The main ones are mula bandha or your root lock , uddiyana bandha or your lower abdominal lock and jalandhara bandha or your chin lock. Ujjayi is a pranayama or a way of regulating your breath. Bandha and ujjayi work in tandem so that the body builds up heat from within and your prana or life force is contained during practice.
Main Teaching Style: Mysore Style
The principles of Ashtanga are taught to each student on an individual basis starting with Sun Salutation A and following through to each pose thereafter. This allows for each student to learn according to 1) their own breath rate, and 2) their specific and individual physical, emotional and mental edge. This style allows for the most individual attention within a group class setting.
- Consistency. This style depends on practice consistency as you are expected to gradually remember the sequencing as it is taught to you. We all learn and remember at different rates and there is no requirements on how or when this takes place. Each students is taught slightly differently as a result of this natural fact.
- Six Day a Week Practice. Traditionally, Ashtanga Mysore Method is a six day a week practice. A traditional week starts on a Sunday and ends on a Friday with Saturday for rest. Full and new moon days are observed which allows for an extra day of rest from practice on these days too. Any amount of practice is beneficial and traditional practice is recommended but not at all required to begin. Many students begin with 2-3 days a week.
- Sequence Recall. One reason for teaching gradually is so that you can remember the sequencing with vinyasa as you are taught it. Your class time will grow as you learn and remember more of the sequencing. At the same time, your breath rate with change from shallow to deep so this also will effect the length of your class.
- Classes are within a Window of Time. Mysore Style classes are taught within a window of time. At AYR, this is from 6:30am – 10:00am in the morning classes and 5:30pm – 7:15pm in the evening classes. A new student should allow for 30 – 45 minutes within the allotted window. Gradually, more time will be needed. If you have a time constraint on any given day just tell the teacher at the start of your class.
Adjustments
Adjustments are integral to Mysore style. Their purpose is:
1) to correctly and safely anatomically align a student;
2) to align students without taking them away from the focus of their breath and dristi;
3) to allow students to safely feel a posture more deeply without taking them past their mental, physical or emotional edge.
All teachers at AYR are trained in giving safe adjustments and are instructed to always check in with each student to make sure they are comfortable receiving adjustments. Students should say if they are in any way not comfortable or feel unsafe while receiving an adjustment. No student is required to receive adjustments to take a class at AYR. While adjustments are integral to the teaching, they are not necessary for study or progress.
How is the teacher able to teach to each individual student if there are many students?
This is the beauty of Mysore Style. Most students in a given class are not new students and the teachers function is different for on-going students then for a new student. A new student has to be taught from the very beginning so they can build to remembering as much of the sequence as they are taught on any given day. As a result, the new student will capture the majority of the teachers attention at certain periods during the new student’s beginning classes. We all learned in this manner so there is an inherent generosity from on-going students towards any new student.
This style derives from India and contrasts significantly to western style teaching classes. If you have the time on your first day of class, it is recommended that you sit and observe for a little while before beginning.
