Breathing and dynamic movement is the concept of one of the most powerful systems in yoga. This system is called ashtanga vinyasa yoga , it is one of the systems of hatha yoga, and its curator is Sri Pattabhi Joyce, who teaches this style at her school in Mysore.
In ashtanga vinyasa there are several specific elements that are not found in other styles:
- Vinyasas are complexes of movements, ligaments that are used between asanas of ashtanga vinyasa yoga;
- pranayama - in this style it is very important to learn how to "breathe in and out" in time;
- drishti - during the execution of the complexes one must constantly concentrate their attention on different points of the body with which you work;
- dhyana is a meditative state, implying the chanting of mantras in ashtanga vinyasa.
Exercises
We will perform the classical complex of yoga ashtanga for beginners. It consists of Surya Namaskar and various variations of the asana "triangle". The main task of this complex is to develop the strength of muscles and improve the flexibility of the body so that you can later begin to engage in higher-level studies.
- We begin with the dog's pose - arms and legs rest against the floor, we stretch our coccyx upward, we bend our backs.
- In the jump we move the legs to the hands, straighten the legs, we reach for them with the body, we lower our hands to the floor - we bend. Again we reach for the legs, take a breath and rise up. Exhalation - hands at chest level, namaste.
- We stand on the edge of the rug, bend our legs and raise our arms over our heads for inspiration. On exhalation, we lower our hands to the floor, reach for the legs, raise our head - we bend our back and jump back into the pose of the bar.
- We bend our arms in the elbows, as when pushing, we make a deflection and go into the cobra posture, but do not lower the body to the floor. Hold on to your hands and toes!
- We round the back, we go into the dog's pose.
- Right foot forward and raise the body. Hands on inspiration up, on exhalation - we lower hands on a floor, we return legs in a lath.
- We bend our arms, bend and exit into a cobra.
- We go out into the dog and we lung forward with our left foot. Align the body, inhale - hands up, exhale - hands on the floor, return to the bar.
- We repeat Surya Namaskar again and stay in the dog's rack.
- Jump forward and do 3 more cycles of Surya Namaskar, each time lingering in the dog's position for a few seconds.
- We become exactly, stretch the spine, tighten the coccyx. We lower the body down, take fingers of fingers with our fingers, look ahead, on exhalation press the head to the feet and fix the position for a few seconds.
- Strengthen the tension: our feet become on the fingers, raise our head, look forward - inhale, lower head - exhale. We press ourselves to the feet, fix the position.
- We raise our eyes, hands on the waist, slowly return to the vertical position.
- We stand sideways, legs wider than shoulders, arms raised to the side at shoulder level. The right foot is unfolded, inhaling, with an exhalation, first push the body to the side, then we lower the right hand to the big toe of the right foot. The left arm is outstretched, looking to the left palm. Breathe in, rise, exhale with the left foot. We repeat everything on the left foot.
- Without changing the IP, we turn again to the right, but we lean towards the right leg with our left hand. The right arm is outstretched, looking to the right palm. Breathe in, with exhalation turn to the left and repeat everything on the left leg.
- IP - stand sideways, legs wider than shoulders, arms raised to the height of the shoulders. Expanding the right toe, bending the right leg, lowering the right hand from the outside of the knee, the left arm stretched upward, looking to the left palm. Breathe, on exhalation we change legs and we repeat all on the left side.