John Scott Ashtanga Yoga Pdf 19
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Traditionally, ashtanga vinyasa yoga students memorised a sequence and practised it together without being led by a teacher. Teacher-led classes were introduced in K. Pattabhi Jois's later years.[5][6] Such classes are typically taught twice per week in place of Mysore style classes. Teachers guide the practice, adjusting and assisting with postures and leading the group of students through a series of postures all at the same time.
Since the beginning of the twenty-first century a new generation of ashtanga vinyasa yoga teachers have embraced Sharath's rules, teaching in a linear style without variations. Practice typically takes place in a strict, Mysore style environment under the guidance of a Sharath-approved teacher. Workshops, detailed alignment instructions and strength-building exercises should not form part of the method, neither for the practitioner nor for the teacher.[12] However, most teachers who claim to have been taught by Sharath do in practice employ the above methods, exercises and postures in their teaching.[12]TH
Tristhana means the three places of attention or action: breathing system (pranayama), posture (asana), and looking place (drishti). These are considered core concepts for ashtanga yoga practice, encompassing the three levels of purification: the body, nervous system, and the mind. They are supposed to be performed in conjunction with each other.[16]
Each asana in ashtanga yoga is part of a set sequence, as described above. The stated purpose of the asanas is to increase the strength and flexibility of the body.[16] Officially, the style is accompanied by very little alignment instruction.[17] Breathing is ideally even and steady, in terms of the length of the inhalations and exhalations.[16]
Drishti is the point where one focuses the eyes while practicing asana. In the ashtanga yoga method, there is a prescribed point of focus for every asana. There are nine dristhis: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side.[18]
Various influential figures have discussed the specific process of breathing in ashtanga yoga. Pattabhi Jois recommended breathing fully and deeply with the mouth closed, although he did not specifically term this as ujjayi breathing.[23] However, Manju Jois does, referring to a breathing style called dirgha rechaka puraka, meaning long, deep, slow exhalations and inhalations. "It should be dirgha... long, and like music. The sound is very important. You have to do the ujjayi pranayama".[13] In late 2011, Sharath Jois stated that ujjayi breathing as such was not to be performed in the asana practice, but that asanas should be accompanied merely by deep breathing with sound.[25] He reiterated this notion in a conference in 2013, stating: "You do normal breath, inhalation and exhalation with sound. Ujjayi breath is a type of pranayama. This is just normal breath with free flow".[26]
Sharath Jois later produced a series of videos teaching alternate nostril breathing to beginners. This pranayama practice was never taught to beginners by his grandfather and it is one of the many changes Sharath has made to the ashtanga yoga method of instruction.[17]
According to Manju Jois, the sequences of ashtanga yoga were created by Krishnamcharya.[34] There is some evidence to support this in Yoga Makaranda, which lists nearly all the postures of the Pattabhi Jois primary series and several postures from the intermediate and advanced series, described with reference to vinyasa.[35]
There is also evidence that the ashtanga yoga series incorporates exercises used by Indian wrestlers and British gymnasts.[36] Recent academic research details documentary evidence that physical journals in the early 20th century were full of the postural shapes that were very similar to Krishnamacharya's asana system.[33] In particular, the flowing surya namaskara, which later became the basis of Krishnamacharya's Mysore style, was in the 1930s considered as exercise and not part of yoga; the two styles were at that time taught separately, in adjacent halls of the Mysore palace.[33]
Jois elided any distinction between his sequences of asanas and the eight-limbed ashtanga yoga (Sanskrit अष्टांग asht-anga, "eight limbs") of Patanjali's Yoga Sutras. The eight limbs of Patanjali's scheme are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.[37] It was Jois's belief that asana, the third limb, must be practiced first, and only after that could one master the other seven limbs.[38] However, the name ashtanga in Jois's usage may, as yoga scholar Mark Singleton suggests, derive from the old name of surya namaskar in the system of dand gymnastic exercises, which was named ashtang dand after one of the original postures in the sequence, ashtanga namaskara (now replaced by chaturanga dandasana), in which eight body parts all touch the ground, rather than Patanjali's yoga.[33]
There has been much debate over the term "traditional" as applied to ashtanga yoga. The founder's students noted that Jois freely modified the sequence to suit the practitioner.[39] Some of the differences include the addition or subtraction of postures in the sequences,[7] changes to the vinyasa (full and half vinyasa),[27][40][41] and specific practice prescriptions to specific people.[39][42]
Bryan Kest, who studied ashtanga yoga under K. Pattabhi Jois, and Baron Baptiste, a Bikram yoga enthusiast, separately put their own spins on the style and provided its branding. Neither Baptiste's power yoga nor Kest's power yoga are synonymous with ashtanga yoga. In 1995, Pattabhi Jois wrote a letter to Yoga Journal expressing his disappointment at the association between his ashtanga yoga and the newly-coined power yoga, referring to it as "ignorant bodybuilding".[47]
In an article published by The Economist, it was reported that "a good number of Mr Jois's students seemed constantly to be limping around with injured knees or backs because they had received his "adjustments", yanking them into Lotus, the splits, or a backbend".[48] Tim Miller, one of Jois's students, indicates that "the adjustments were fairly ferocious".[49] Injuries related to Jois's ashtanga yoga have been the subject of discussion in a Huffington Post article.[50]
In 2008, yoga researchers in Europe published a survey of practitioners of ashtanga yoga that indicated that 62 percent of respondents had suffered at least one injury that lasted longer than one month. However, the survey lacked a control group (of similar people not subject to the treatment, such as people who had practised a different form of yoga), which limited its validity.[51][52] 2b1af7f3a8