When you go to an Ashtanga Yoga class for the first time, you'll probably be learning Primary Series. In Sanskrit it is known as "Yoga Chikitsa" which means Yoga Therapy. Its purpose is to re-align the spine, detoxify the body, build strength, and increase flexibility.
The room is about 80°F, so your muscles can easily warm up. The instructor talks you though each pose and counts the breaths, so everyone is moving together in unison. (It's pretty amazing to see and experience.) The class is the same every time and anywhere. So if you love Primary Series, you can even find a class when you're travelling.
The basic sequence is as follows:
- 5 Sun Salutation A
- 5 Sun Salutation B
- Standing Postures
- Seated Postures
- Closing Sequence (inversions and backbends)
- Savasana (10 minute relaxation)
Want to know what makes it different from other kinds of Yoga? Then read more
The poses are linked together with vinyasas, or mini-Sun Salutations. Your breath (called ujayi) is loud and throaty, kind of like Darth Vader. Each inhale and exhale is linked to a movement, so Primary Series is a moving meditation, kind of like a dance.
Primary Series is excellent for runners, bikers, skiers, and riders because it involves a ton of forward bends to help loosen up your tight hips, hamstrings and the lower back. You warm up your muscles, really work them, and sweat a river. It's really difficult physically, so at the end of the 1 1/2 hour class, when you're lying in Savasana, you feel like you have taken quite a journey.
Fit's Tips: So you don't feel overwhelmed, it's a good idea to check out the poses ahead of time. Many studios encourage you to watch a class first. Or you can check out these helpful guides to learn the poses, and find out more about Ashtanga Yoga in general.
Vanessa Bruno
Virginie Monroe
Lacoste
This is sooo much better than Bikram because you move so much and that's what makes you so hot (instead of the room being like desert hot in a Bikram class). You've got to try it. If you're a runner, you'll love it.
1I absolutely love Ashtanga. I find the repetition--the way you always know what is happening next--really calming.
2I love it too. I've been doing Ashtanga for about 7 years and I love it. I feel so strong. bpjedi - ever try 2nd series?
3Beaner--No, I haven't tried the 2nd series yet. I've only been practicing it for about a year, and not nearly as often as I'd like. Do you do Ashtanga at home or with others in a studio? I'm thinking about starting a home practice.
4Fit - is ashtanga a lot of upper body work? like a lot of push ups through out the class? I am thinking about trying it, but ladies I know have had trouble in the class cause of upper body issues.
5That's a great question. Ashtanga does build a lot of upper body strength, but don't worry if you feel like you're not strong in that department quite yet. That's a good reason to start practicing Ashtanga - to build up that strength.
You can start off slow. Instead of holding your body up in a low push-up(plank position) just lower all the way onto your belly. Then you can add plank here and there as you feel ready. You'll be amazed how quickly your body gets stronger.
6Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.