Aug 14, 2012

Ashtanga & Mysore: More FAQs by Elise Espat


You're Ashtanga curious. Here are some tips on how to get started and what you can expect.
  • Observe a Mysore class before beginning practice for the first time.  You'll be able to see what the teacher/class/space/other students/method are like before making any kind of commitment.

  • Commit to at least one month of practice.  It is easy to show up once when you feel "good".  It is even possible to show up for a week.  But in the span of a month it is much more likely that you won't always feel like going to practice.  You'll be really busy one day with a lot on your mind, or you'll be sore, or tired, or want to sleep in, or go to brunch, run a little late, etc.  It is important to realize that it isn't about every day feeling like rainbows and sunshine.  It is about showing up no matter what.  After a month of facing all these different flavors, you'll have a sense of whether or not you want to continue to do this practice. 

  • You do not have to know the primary series or anything about yoga to join a Mysore class. Although you will be practicing to your own breath, your Mysore practice will be highly supervised by the instructor. You will be taught individually one posture at a time. Your first classes will be short and will eventually be around 90 minutes. Slowly as these postures integrate, more postures will be added by your teacher and you'll continue to refine previous postures and techniques.

  • All ages, shapes, body types, genders, ethnicities, etc. are welcome to attend. You don't have to be strong or flexible or a dancer or a gymnast. The only requirement is an enthusiasm for practice.

  • The Mysore-style of learning and practicing is different than most other types of yoga practice because:
    -it is made of a set series of postures which you practice daily
    -you develop and maintain a practice over time
    -the student-teacher relationship is very important
    -students practice with one teacher
    -it is less about catering to what we are accustomed to and more about challenging ourselves to experience everything with grace
    -Students can take their time, work at their own pace, and are encouraged to marinate in certain postures if there is a therapeutic indication

  • There are six series of postures in the Ashtanga yoga system. Primary series is called yoga chikitsa which means yoga therapy. This practice tones, increases flexibility, and detoxes the body and mind. Everyone starts their Mysore practice by gradually learning and practicing the primary series.  It takes as long as it takes.  Anyone can practice. 

  • You can arrive to practice any time that is convenient for you within the designated practice times as long as you are finished before the end. For example, if your practice is 35 minutes long, you should begin before 8:55am if class ends at 9:30am. So, no, your practice isn't 3 hours long and you do not have to arrive at the beginning of the Mysore class.

  • Bring a clean towel, a yoga mat, wear clean clothes, take a shower, be barefoot, and arrive on an empty stomach. Do not drink water or other liquids during practice.

  • Ashtanga yoga is a daily practice. Really, if we are talking the full spectrum of practice, it is 24/7. In terms of being on a mat, students practice 6 days per week. Saturdays or Sundays are a day of rest as are the first three days of the menstrual cycle (called ladies' holiday). Moon days (full or new moon) are also a day of rest. If this isn't possible for you at first, do what you can.

Got a question? 
Send it to eliseashtangayoga@gmail.com

Originally published March 2010 at Ashtanga Yoga Brooklyn. 

Moon Days 2012

In keeping with the tradition of Sri K. Pattabhi Jois, the Albuquerque Ashtanga Yoga Shala is closed on the following "moon days" for students and teachers to have a day of rest from asana practice.

January 9th, Monday, Full Moon

January 23rd, Monday, New Moon


February 7th, Tuesday, Full Moon

February 21st, Tuesday, New Moon


March 8th, Thursday, Full Moon

March 22nd, Thursday, New Moon


April 6th, Friday, Full Moon

April 22nd, Sunday, New Moon


May 6th, Sunday, Full Moon

May 20th, Sunday, New Moon


June 3rd, Sunday, Full Moon

June 19th, Tuesday, New Moon


July 3rd, Tuesday, Full Moon

July 18th, Wednesday, New Moon


August 1st, Wednesday, Full Moon

August 17th, Friday, New Moon

August 31st, Friday, Full Moon


September 16th, Sunday, New Moon

September 30th, Sunday, Full Moon


October 15th, Monday, New Moon

October 28th, Sunday, Full Moon


November 13th, Tuesday, New Moon

November 28th, Wednesday, Full Moon


December 14th, Friday, New Moon

December 28th, Friday, Full Moon


Aug 12, 2012

Ujjāyī vs. Free Breathing in Ashtanga Yoga (Hatha Yoga Pradipika) by Elise Espat

Q:  Is Ujjāyī the same as "free breathing with sound"?

A: No.  They are different
Ujjāyī is a Kumbhaka (breath retention). 
When we apply the Tristhana (asana, breathing, looking place) during our Ashtanga yoga practice, we use "free breathing with sound".  Each breath leads to the next with no retention.

So, what's the difference?  Explanation below from the Haṭha Yoga Pradīpikā (हठ योग प्रदीपिका).

Notice that one may define Kumbhaka as the retention of breath.   
 
बद्ध-पद्मासनो योगी पराणं छन्द्रेण पूरयेत |
धारयित्वा यथा-शक्ति भूयः सूर्येण रेछयेत || ७ ||
पराणं सूर्येण छाकॄष्ह्य पूरयेदुदरं शनैः |
विधिवत्कुम्भकं कॄत्वा पुनश्छन्द्रेण रेछयेत || ८ ||

baddha-padmāsano yoghī prāṇaṃ chandreṇa pūrayet |
dhārayitvā yathā-śakti bhūyaḥ sūryeṇa rechayet || 7 ||
prāṇaṃ sūryeṇa chākṝṣhya pūrayedudaraṃ śanaiḥ |
vidhivatkumbhakaṃ kṝtvā punaśchandreṇa rechayet || 8 ||

Sitting in the Padmâsana posture the Yogî should fill in the air through the left nostril (closing the right one); and, keeping it confined according to one's ability, it should be expelled slowly through the sûrya (right nostril). Then, drawing in the air through the sûrya (right nostril) slowly, the belly should be filled, and after performing Kumbhaka as before, it should be expelled slowly through the chandra (left nostril). 
-HYP chapter 2.8


Notice that Ujjāyī is one of the eight Kumbhakas.

अथ कुम्भक-भेदाः
सूर्य-भेदनमुज्जायी सीत्कारी शीतली तथा |
भस्त्रिका भरामरी मूर्छ्छा पलाविनीत्यष्ह्ट-कुम्भकाः || ४४ ||

atha kumbhaka-bhedāḥ
sūrya-bhedanamujjāyī sītkārī śītalī tathā |
bhastrikā bhrāmarī mūrchchā plāvinītyaṣhṭa-kumbhakāḥ || 44 ||

Kumbhakas are of eight kinds, viz., Sûrya Bhedan, Ujjâyî, Sîtkarî, Sîtalî, Bhastrikâ, Bhrâmarî, Mûrchhâ, and Plâvinî. 

Conclusion:
If Ujjāyī is one of the eight Kumbhakas and Kumbhakas are breath retentions, then Ujjāyī is a breath retention.  If our breathing during practice does not include breath retentions, then it cannot be called Ujjāyī.

Further, in 2.51 and 2.52 the method for Ujjāyī is described and includes the instruction to restrain the breath:

pūrvavatkumbhayetprāṇaṃ rechayediḍayā tathā |
śleṣhma-doṣha-haraṃ kaṇṭhe dehānala-vivardhanam || 52 ||

Since Ujjāyī is a Kumbhaka, it makes sense that it would include instruction for breath retention.

So, in our practice, we are only "breathing freely with sound".

 

Aug 11, 2012

Beginner's Guide to Yoga (Styles, Schools, Traditions) by Elise Espat


 I'll be honest.  My first official yoga classes were with Jane Fonda on a VHS tape in my living room.  When I eventually mustered up the courage to find a teacher, I had no idea what to look for, or even that there were different styles.  Overwhelmed, I made my decision based on 2 factors: location and price.  I ended up at a great place with some wonderful teachers.  I was really lucky.  This was years ago when there were maybe three places from which I could choose from in my area...and I was living in New York City!  Now, it is impossible to walk down the block in NYC without running into at least one yoga establishment.  While the vast number of options might feel overwhelming at first, consider yourself lucky.  More options mean more possibilities of finding something that really works for you.

Most yoga schools, shalas, studios, gyms, church basements, etc. offer Hatha yoga.  While the teachings might overlap some of the other systems such as Raja, Bhakti, or Karma, the foundation will be a physical practice with a combination of asanas (body positions) and breathing.  

Some popular practice styles and terms:



Ashtanga / Mysore
Sri K. Pattabhi Jois, R. Sharath Jois, Saraswathi Jois
Website: http://kpjayi.org/
Sample:  http://youtu.be/VGrGRBi0u28


Bikram
Bikram Choudhury
Website: http://bikramyoga.com/
Sample: http://www.youtube.com/watch?v=MDWJos7PA-4


Dharma Mittra
Sri Dharma Mittra
Website:  http://www.dharmayogacenter.com
Sample:  http://www.youtube.com/watch?v=Kud7naxGiT4








Jivamukti
Sharon Gannon and David Life
Website: http://www.jivamuktiyoga.com/
Sample: http://www.youtube.com/watch?v=hlbwCQ7pejQ&feature=related


Sivananda
Swami Sivananda, Swami Vishnudevananda
Website: http://www.sivananda.org/
Sample: http://www.youtube.com/watch?v=2rzY4zkYNVw&feature=related


Vinyasa
Various
Website: various
Sample: http://www.youtube.com/watch?v=0LPLwC4pRzk


Part 2 coming soon.

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