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8/24/2023 0 Comments

Ashtanga Yoga Mantras

Ashtanga Yoga is a traditional style of yoga that incorporates a set sequence of postures along with breath control and focus. The Ashtanga Yoga system also teaches students two sacred mantras.

Mantras are sacred syllables, words, or phrases often practiced as a form of meditation or chanting to enhance the practice.

The “Ashtanga Opening Mantra" is chanted at the beginning of an Ashtanga Yoga practice. The Opening Mantra is also called the "Vande Gurunam" mantra, which is a Sanskrit verse that pays homage to the lineage of teachers who have passed down the wisdom and teachings of yoga. The mantra is chanted in a call-and-response style, with the instructor leading and the students repeating after them.

The Opening Mantra:

"Vande Gurunam Charanaravinde
Sandarshita Svatma Sukhava Bodhe
Nihshreyase Jangalikayamane
Samsara Halahala Mohashantyai"

Translation:

"I bow to the lotus feet of the gurus,
The awakening happiness of one's own self revealed,
Beyond better, acting like the jungle physician,
Pacifying delusion, the poison of Samsara (the cycle of birth and death)."

This mantra serves as an invocation, setting the tone for the practice and acknowledging the lineage of yoga teachers who have contributed to the teachings of Ashtanga Yoga. Chanting the Opening Mantra can help to cultivate reverence, gratitude, and focus, creating a sense of connection to the wisdom and tradition of yoga.

In addition to the Opening Mantra, Ashtanga Yoga may also incorporate other mantras or chants during the practice, such as the closing mantra, or individual postures may have their own specific mantras associated with them. Mantras can be used as a tool to calm the mind, deepen concentration, and heighten spiritual awareness during the practice of Ashtanga Yoga.

It's important to note that while mantras are a significant aspect of Ashtanga Yoga for many practitioners, they are not required, and different instructors and students may have different preferences and approaches to incorporating mantras into their practice. It's always best to follow the guidance of a qualified yoga teacher and approach mantras with an open mind and respectful attitude towards their cultural and spiritual significance.

Ashtanga Yoga practitioners often recite the Opening and Closing Mantras as a way to honor the tradition and lineage of yoga, and to create a sacred and focused atmosphere for their practice.

The Opening Mantra, also known as the "Vande Gurunam" mantra, is chanted at the beginning of an Ashtanga Yoga practice to pay homage to the lineage of teachers who have passed down the wisdom and teachings of yoga. By acknowledging the gurus and expressing gratitude for their guidance, practitioners cultivate a sense of reverence and connection to the ancient tradition of yoga. The mantra serves as an invocation, setting the intention for the practice and inviting a state of openness and receptivity to the teachings of yoga.

The Closing Mantra, also known as the "Samasthitihi" mantra, is chanted at the end of an Ashtanga Yoga practice to bring the practice to a complete and harmonious close. The mantra translates to "May all beings be happy, may all beings be healthy, may all beings be safe, may all beings live with ease." By reciting this mantra, practitioners express their heartfelt wishes for the well-being of all beings, including themselves, their loved ones, and all living beings in the world. The Closing Mantra serves as a reminder of the interconnectedness of all beings and the importance of cultivating compassion and goodwill towards others.

Reciting the Opening and Closing Mantras in Ashtanga Yoga is not only a ritualistic practice, but also a way to create a meditative and focused state of mind. The repetition of the sacred syllables and words in the mantras can help to calm the mind, deepen concentration, and enhance spiritual awareness. Chanting the mantras also helps to synchronize the breath and movements in the practice, creating a sense of rhythm and flow.

It's worth mentioning that while mantras are an integral part of Ashtanga Yoga for many practitioners, they are not mandatory, and different instructors and students may have different preferences and approaches to their use. It's important to approach mantras with respect, understanding their cultural and spiritual significance, and to follow the guidance of a qualified yoga teacher in incorporating them into your practice. Ultimately, the recitation of the Opening and Closing Mantras in Ashtanga Yoga can serve as a personal expression of reverence, gratitude, and mindfulness, enhancing the overall experience of the practice.

The Opening and Closing Mantras used in Ashtanga Yoga have a rich history that can be traced back to the ancient yogic traditions of India. These mantras have been passed down through generations of yoga practitioners and teachers, and are considered to be an integral part of the Ashtanga Yoga practice.

The exact origins and authorship of the Opening and Closing Mantras are not well-documented, as they have been handed down orally over the centuries. However, it is believed that these mantras were composed in Sanskrit, which is considered to be the classical language of ancient India, and have been recited in various forms of yoga for centuries.

The Opening Mantra, "Vande Gurunam Charanaravinde," is often attributed to Sage Veda Vyasa, who is considered to be a revered figure in the Hindu tradition and is believed to have compiled the ancient scriptures known as the Vedas. This mantra is also sometimes associated with the teacher-student lineage of T. Krishnamacharya, who is considered to be one of the modern fathers of Hatha Yoga and is known to have influenced the development of Ashtanga Yoga.

The Closing Mantra, "Samasthitihi," which translates to "May all beings be happy, may all beings be healthy, may all beings be safe, may all beings live with ease," is a verse that reflects the yogic principle of ahimsa, or non-harming, and is rooted in the philosophy of compassion towards all beings. The authorship of the Closing Mantra is not well-documented, but it is widely used in various forms of yoga as a way to express goodwill and positive intentions towards oneself and others.

It's important to note that while the specific history and origins of the Opening and Closing Mantras may not be fully known, these mantras have been revered and passed down through generations of yogis as a way to honor the lineage of yoga teachers, invoke blessings, and cultivate mindfulness and compassion. They are considered to be sacred and are used in Ashtanga Yoga as a way to create a focused, reverential, and meditative atmosphere for the practice.

Reciting mantras, whether in the context of yoga, meditation, or other spiritual practices, is believed to offer a wide range of benefits for the mind, body, and spirit.

Here are some potential benefits of reciting mantras:

Calming the mind: The repetition of mantras can help to calm the mind and slow down the mental chatter. Mantras act as a focal point, helping to anchor the mind in the present moment and quieting the stream of thoughts, which can promote a sense of peace and tranquility.
Enhancing concentration: The rhythmic repetition of mantras can help to improve concentration and focus. By directing the mind to a specific sound or phrase, mantras can support the development of one-pointedness of mind, leading to increased mental clarity and mindfulness.
Reducing stress and anxiety: Reciting mantras is believed to activate the relaxation response in the body, helping to reduce stress and anxiety. The calming effect of mantras on the nervous system can help to lower cortisol levels, ease tension, and promote a state of deep relaxation.
Cultivating positive qualities: Many mantras are associated with specific qualities or intentions, such as compassion, love, or gratitude. By repeatedly reciting mantras that embody positive qualities, practitioners can help to cultivate those qualities within themselves, leading to personal growth, self-awareness, and a positive mindset.
Connecting with the divine: Mantras are often considered sacred and are used as a means of connecting with the divine or higher consciousness. The repetition of mantras is believed to help align the individual with higher spiritual energies, promoting a sense of reverence, devotion, and connection to something greater than oneself.
Energizing the body: Some mantras are believed to have specific vibrational qualities that can stimulate and balance the energy centers in the body, known as chakras. The chanting of mantras can help to activate and harmonize these energy centers, promoting physical well-being and vitality.
Enhancing self-expression: Mantras can also be used as a form of self-expression, allowing individuals to channel their emotions, creativity, and inner voice. Reciting mantras can offer a means of self-affirmation, self-reflection, and self-empowerment.

It's important to note that the benefits of reciting mantras may vary depending on individual beliefs, intentions, and practices. Mantras are a personal and subjective experience, and it's essential to approach them with sincerity, reverence, and respect for their cultural and spiritual significance. It's recommended to learn mantras from qualified teachers and practitioners, and to integrate them into one's practice with mindfulness and discernment.

Click here to view our YouTube video on Mantras and the Ashtanga Yoga Opening and Closing Mantras

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We hope you find this video series helpful to you in creating or maintaining your yoga practice!

About Krista: Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn.

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8/5/2023 0 Comments

Mastering the Ashtanga Yoga Pose Parsvottanasana: Step-by-Step Instructions with Sanskrit Vinyasa Count

Parsvottanasana is also known as Intense Side Stretch Pose or Pyramid Pose. It is the twelveth posture in the Ashtanga Yoga Standing sequence, and comes after Prasarita Padottanasana D. Parsvottanasana is a powerful standing forward bend that offers an array of physical and mental benefits.

Benefits of Parsvottanasana:

Stretches the Hamstrings: Parsvottanasana provides a deep stretch to the hamstrings, helping to improve flexibility and prevent tightness in the back of the legs.
Strengthens the Core and Legs: This pose strengthens the core muscles, quadriceps, and glutes, improving stability and balance.
Enhances Digestion: Parsvottanasana stimulates the abdominal organs, aiding in digestion and promoting a healthy digestive system.
Improves Posture: This pose helps to lengthen and align the spine, improving posture and promoting proper spinal alignment.

While Parsvottanasana can be beneficial for many practitioners, there are some contraindications to be aware of. It's important to consult with a qualified yoga teacher or a healthcare professional before attempting this pose if you have any of the following conditions:

Back Injuries: If you have a history of back injuries, such as herniated discs, sciatica, or chronic back pain, Parsvottanasana may not be suitable for you. Forward bends can put strain on the lower back, and it's important to avoid any discomfort or pain in this area.
Hamstring Injuries: If you have a hamstring strain, tear, or other hamstring injuries, Parsvottanasana may exacerbate the condition. It's important to allow the hamstrings to heal fully before attempting deep stretches like Parsvottanasana.
High Blood Pressure: Parsvottanasana involves a forward fold, which can increase blood pressure in the head and neck. If you have high blood pressure or any cardiovascular conditions, it's best to practice this pose with caution and avoid any strain or pressure on the neck and head.
Vertigo or Balance Issues: Parsvottanasana requires balance and stability, and if you have vertigo or balance issues, it may be challenging to maintain proper alignment in this pose. It's important to prioritize safety and avoid any risk of falling or injury.
Pregnancy: If you are pregnant, it's best to avoid Parsvottanasana, especially in the later stages of pregnancy. Forward bends can compress the abdomen and may not be suitable for pregnant women. Always consult with your healthcare provider and a qualified yoga teacher for safe and appropriate modifications during pregnancy.
Recent Surgery or Injury: If you have had recent surgery or injury, particularly in the legs, hips, or lower back, Parsvottanasana may not be suitable for you. It's important to allow the body to fully heal before attempting any challenging yoga poses.

Remember, it's crucial to listen to your body and practice with mindfulness. If you experience any pain, discomfort, or dizziness during Parsvottanasana, come out of the pose and seek guidance from a qualified yoga teacher or healthcare professional. Safety and awareness should always be a priority in your yoga practice.

Step-by-step instructions on how to master Parsvottanasana in your Ashtanga yoga practice using the Sanskrit vinyasa count.

From Samasthiti (Equal Standing Pose)

Inhale, Ekam - Turn to face the back of your mat brining your right foot three feet in front of your left.  Bring your palms together behind your back, fingers facing upwards.  Make sure your hips are square. Keep your legs straight, and press down and back with your left foot as you press down and forward with your right to engage your glutes and thighs.

Exhale, Dve - Keeping your back straight, your legs engaged, your feet pushing and your head up, begin to hinge from your hips to fold forward over your straight right leg. Take five deep breaths here.  Gaze to your nose, nasagrai drishti.

Inhale, Trini - Pressing your pelvis forward, lift your torso back up to standing.  Be sure to keep your hands where they are and continue to engage your middle back (rhomboids and middle trapezius).

Exhale, Chatvari - Reverse your feet, square your hips and press your feet in opposite directions (tensegrity).  Begin to hinge from your hips, extending your body out over your right leg. Keep your spine long and your chest lifted as you lower your torso towards your right thigh. Take five deep breaths.  Gaze to your nose, nasagrai dristhi.

Inhale, Pancha - lift your torso back up to standing.  Be sure you are pressing your left foot down and forward and your right foot down and backwards as you inhale and rise up.  If you create enough tensegrity through your feet and hips your upper body will simply float up to stack your body weight on top of itself.

Exhale - Return your fee to parallel position, extend your arms out to the side and return to Samasthithi.

Modifications:

Hands or fingers to the floor: If balance is a real struggle for you and your hamstrings and back feel exceptionally tight, start with this modification. Once you turn your feet and square your hips, exhale and reach both hands to either side of your front foot. Work there to press your feet apart to engage your glutes. Focus on extending your spine in space, tractioning your head forward and your tailbone backwards. Breathe here for five deep breaths.
Grabbing your forearms: If the full expression of this posture is not accessible to you right now because your chest, shoulders or back are tight, work with this modification. Once you reverse your feet and square your hips, take your arms behind your back and simply grab your forearms/elbows of the other arm with each hand. Then take the posture as you would in the full expression extending out over your straight right leg. If the stretch is too much on your hamstrings, simply create a small bend of your front knee.
Palms together, fingers facing down: If the full expression of this posture is not accessible to you right now because your chest, shoulders or back are tight, work with this modification. Once you reverse your feet and square your hips, take your arms behind your back and simply grab your forearms/elbows of the other arm with each hand. Then take the posture as you would in the full expression extending out over your straight right leg. If the stretch is too much on your hamstrings, simply create a small bend of your front knee.

Remember to always listen to your body and modify the pose according to your own comfort level and abilities. It's essential to practice with mindfulness and respect for your body's limitations to avoid any injuries.

Tap HERE to watch a step-by-step tutorial video on Parsvottanasana

Parsvottanasana is a powerful standing forward bend that offers numerous benefits for the body and mind. With consistent practice and proper alignment, you can master this pose and add it to your Ashtanga yoga routine. Remember to always modify the pose as needed to suit your individual needs. Embrace the journey of your practice and enjoy the benefits of Parsvottanasana in your yoga journey!

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8/5/2023 0 Comments

Discovering the Art of Tensegrity in Yoga: Finding Balance and Stability

Have you ever wondered how you can achieve a state of balance and stability in your yoga practice? One concept that can help you unlock the secrets to mastering yoga poses and finding a sense of ease in your practice is tensegrity.

Tensegrity is a fascinating concept that combines tension and integrity, and it has been widely used in architecture and engineering. But did you know that tensegrity can also be applied to your yoga practice?

Tensegrity, coined by the architect and visionary inventor Buckminster Fuller, refers to a structural system that uses a combination of tension and compression to create stability and strength. In tensegrity structures, tension elements, such as ropes or cables, are balanced with compression elements, such as struts or beams, to create a self-supporting and dynamically stable structure. This allows for flexibility, adaptability, and resilience in the face of external forces.

So how does tensegrity apply to yoga? In yoga, we often seek balance and stability in our poses, as well as in our minds and bodies. Tensegrity can help us understand how to create a stable and balanced structure in our bodies while maintaining a sense of ease and freedom in our movements. Let's explore how we can apply the concept of tensegrity in our yoga practice.

Finding Balance: Tensegrity in Asanas
Asanas, or yoga poses, require balance and stability to be performed correctly. Tensegrity can help us understand how to create a balanced structure in our bodies to support our poses. Just like a tensegrity structure, our bodies need both tension and compression to find balance.

For example, in a standing pose Prasarita Padottanasana A, we need to press down and out through both feet to engage the muscles in our legs to create tension and stability. We also need to press the hands down and forward to engage the muscles in our arms and upper back to create tension and stability. At the same time, we are working to maintain a sense of ease and lightness in the rest of our upper body. The tension in our hands and feet creates compression, while engaging mula bandha as we inhale helps the rest of our body remain relaxed, allowing for flexibility and freedom of movement. This combination of tension and compression creates a balanced structure, just like in a tensegrity system.

Building Stability: Tensegrity in Core Strength
A strong and stable core is essential in many yoga poses, as it provides the foundation for our movements. Tensegrity can help us understand how to create stability in our core by balancing tension and compression.

In a pose like Boat Pose (Navasana), for example, we engage the muscles of our abdominal area to create tension and stability, while also maintaining a sense of relaxation in our shoulders, neck, and face. The tension in our core muscles creates compression, while the rest of our body remains soft and relaxed, allowing for stability and ease of movement. This balance of tension and compression creates a stable and strong core, just like in a tensegrity structure.

Cultivating Mind-Body Connection:
Tensegrity in PranayamaPranayama, or yogic breathing techniques, are an integral part of yoga practice and play a vital role in cultivating the mind-body connection. Tensegrity can help us understand how to use tension and relaxation in our breath to create balance and stability in our minds and bodies.

For example, in a breathing technique like Ujjayi Breath, we create tension in the back of our throat to control the flow of our breath, while also maintaining a sense of relaxation in our facial muscles and body. The tension in our throat creates compression, while the rest of our body remains soft and relaxed, allowing for a smooth and controlled breath. This balance of tension and relaxation in our breath helps us cultivate a calm and focused mind, just like in a tensegrity system

Enhancing Flexibility: Tensegrity in Stretching
Flexibility is a key component of many yoga poses, and tensegrity can help us understand how to optimize our flexibility by balancing tension and compression.

In poses that involve stretching, such as Forward Fold (Uttanasana), we create tension in the muscles that are being stretched, while maintaining a sense of relaxation in the rest of our body. This tension creates compression, allowing our muscles to lengthen and stretch without straining. By finding the right balance between tension and relaxation, we can enhance our flexibility and achieve deeper stretches with ease, just like in a tensegrity structure.

Preventing Injury: Tensegrity in Body Alignment
Proper body alignment is crucial in yoga to prevent injuries and promote safe and effective practice. Tensegrity can help us understand how to align our bodies in a way that distributes tension and compression evenly, reducing the risk of strain or injury.

For instance, in poses like Warrior II (Virabhadrasana II), we engage the muscles of our legs and arms to create tension, while maintaining a relaxed and aligned spine. The tension in our limbs creates compression, while the rest of our body remains balanced and aligned. This balanced distribution of tension and compression promotes optimal body alignment, reducing the strain on our joints and muscles and preventing injuries.

Mindful Awareness:
Tensegrity in MindfulnessMindfulness is an essential aspect of yoga practice, and tensegrity can help us cultivate mindful awareness by bringing attention to the balance between tension and relaxation in our bodies.

By practicing yoga poses with a heightened awareness of the sensations in our bodies, we can become more mindful of the tension and relaxation in different muscle groups. We can learn to find the right balance between tension and relaxation in each pose, adjusting our movements mindfully to maintain stability and ease. This mindful awareness of the interplay between tension and relaxation in our bodies can also be extended to our minds, helping us cultivate a sense of balance, stability, and calmness in our overall well-being.

Tensegrity is a powerful concept that can enhance our yoga practice by helping us find balance, stability, flexibility, prevent injuries, and cultivate mindful awareness. By understanding the interplay between tension and relaxation in our bodies and minds, we can optimize our yoga practice and experience a deeper connection between our mind, body, and breath.

Embrace the art of tensegrity in your yoga practice! And if you’d like to practice tensegrity in action, be sure to check out our other video on Tensegrity where we apply this concept to several yoga postures to help you begin to tangibly apply the concept of tensegrity and unlock new levels of balance and stability on and off the mat!

Tap HERE to watch our tutorial on Tensegrity

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