Any of the patterns emphasized in primary series can potentially be beneficial from a functional movement point of view. But, depending on your circumstances, the patterns are not necessarily acquired at the same pace. For example, it might be that you begin an Ashtanga yoga practice with very tight hips and increasing the range of motion in your external hip rotation is happening very slowly.
But, it might also be that your hamstrings hip extenders are fairly open and simultaneously your hip flexors are tight. If all of these were true, you might find that working the external hip rotation in the primary series brought more balance to the rotational movement at your hip joints.
So, what to do? The proper name of the Ashtanga yoga primary series is Yoga Chikitsa which means yoga therapy. In other words, it was seen as setting foundational patterns and opening in the body and an opportunity for the body to rebalance itself.
Some of us may need to emphasize certain aspects of the seemingly rigid sequence in order to use it therapeutically, and to help create the balance we desire. Although there is a specific sequence that makes up primary series, we can choose how and which aspects we emphasize.
The most common mistakes I see have to do with avoiding the leg that has changed shape when we start doing right side and left side of each posture. I ask the question: Why are we changing the shape of a leg in janu sirsasana A if only to avoid working with that hip in order to emphasize the forward bend?
I dare you to leave a comment and give me a good reason why we change the shape of one leg only to avoid it and work only on the forward bend. I suggest you emphasize the leg that is changing shape and make the forward bending part the secondary intention. When you look at the two-sided postures from this perspective, they are really about opening the hips and not focused on making the hamstrings long.
So many students rush through the vinyasa between sides and postures, especially the upward facing dog. These will be the same people who then say that primary series is all about forward bending. Although not equal in time, there is a backbend for every single forward bend in the Ashtanga yoga primary series. Do something with it! If you have a teacher who is guiding your practice, then hopefully they are helping you understand how to emphasize different aspects of the primary series as they are relevant to you.
As your practice evolves and changes over time those aspects change as well. Notice how patterns change and change the aspects of practice that you emphasize accordingly. Need to work on your dropbacks? Go here first What about adding postures from the intermediate series? All that said, it may also be that it is the right time for you to begin adding postures from the Ashtanga yoga intermediate series in order to have other opportunities to work towards balancing the patterns in your body.
Subscribe to our monthly newsletter. I hope that she finds as much truth in her practice as you have. Yoga has so much power and beauty in it. Breathe deeply and soften my friend. Wow, all I knew of Yoga before reading this was, as you said, going to a class and doing what the instructor said. Ashtanga sounds so much more intense, despite the fact that you go at your own pace.
I am glad to see that you combine yoga and traveling. I would love to try some in one of my next adventures in Asia. I have a friend who is a Hatha Yoga teacher and many friends who practice the Hatha Yoga. I have heard of the Ashtanga Yoga, but known little about it. I like the way you have explained it. It seems demanding, but it works well for you on your road to happiness and fulfilment. Keep it going! I never heard about Ashtanga, but your photos look so inspiring!
I like that you have to be your own guide and that it has a lot to do with meditation. Wow this is new and interesting for me. Definitely beneficial in several leves like mental physical and spiritual. I will take this up at the first opportunity. This definitely sounds very challenging — but rewarding in the end I hope! Sounds cool. I like trying something I have never tried before.
Last week I went to a workshop of acro-yoga. I am so new in Yoga field. I really want to try more and learn more. Your email address will not be published. Sign me up for the newsletter!
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Yoga Enthusiast. Out of Step. Master of Short Sentences. It is generally taught in a Mysore style setting, where each student slowly memorizes the sequence of poses and does need the teacher to guide the class. And so most beginners to Ashtanga yoga wonder how long it takes to remember all the poses. It can take an average of 1 month of consistent practice to learn the poses of the Ashtanga yoga primary series.
Naturally, this depends on how often you practice. Ashtanga yoga is generally taught in a Mysore style setting, which is the best place for beginners to gradually learn the poses.
I have students who come to one or two Mysore classes a week, and as expected, it takes them much longer to learn the sequence. And of course, on the flip side, I have students who come almost every day and they were able to memorize the poses much faster. Yoga-tip : An informative book on Ashtanga yoga can really help you understand more about the practice, learn the poses, and may even motivate you to never give up. If you are looking for an Ashtanga book by the most experienced and dedicated Ashtanga yoga teachers out there, check out the best Ashtanga yoga books on Amazon now!
If you are a beginner to Ashtanga yoga and you are wondering how to remember the poses of the primary sequence, then have a look at my 10 top tips to help you out. Learning with an experienced teacher can make all the difference to your practice and also to your understanding of the practice.
Your teacher will be able to offer you guidance and any advice you may need. I consider myself lucky as my teacher had been practicing and teaching for a decade when I started learning.
She also went to Mysore to study with Sharath Jois every year and then became Authorized, as did I several years later. And it was thanks to her and her dedication to the practice that I then made my own pilgrimage to Mysore on a yearly basis. And so an experienced Ashtanga teacher will have a good understanding of the practice and will be able to explain aspects that may confuse you. They will also understand how certain poses are meant to feel and will also be able to guide you in and out of postures in a safe manner that will also allow for your progression.
There are two ways Ashtanga yoga is typically taught. One is a led class setting and the other is a Mysore style class. Both can be suitable for beginners, however, if you want to learn the poses, then I would recommend you go regularly to a Mysore style class.
The reason is that in a led class the teacher guides the class and calls out each breath and each posture, generally in Sanskrit. This is great to learn the rhythm of the practice and flow through the poses with the other students in the class.
However, the truth is that you are not very likely to learn the poses in a guided class as our brains tend to switch on to autopilot and instead follow what the teacher is guiding rather than think what pose comes next. And so in a Mysore style class, the teacher does not instruct the class. Instead, the students start to slowly and gradually learn the sequence of postures. And so in a Mysore style class, everyone practices the set sequence of the Ashtanga yoga postures following the rhythm of their own breath.
You will be surprised at how fast you learn the postures if you start attending Mysore style classes! And so if you are a beginner and are not sure if this is the right class for you, ask your local Ashtanga studio or the teacher and follow their advice. However, if the studio does indeed have Mysore classes, they will most likely advise you to gradually start coming there. And it really can be applied to many aspects of the practice.
Even regarding memorizing the sequence. Practice really does make perfect. And in this case, practice will help you learn the Ashtanga postures, as difficult or as daunting as it may seem at first. Ashtanga yoga is generally practiced 6 days a week. And so in essence, this is asking us to be consistent with the practice and make it part of our daily routine.
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