Discovering the Primary Series of Ashtanga Yoga
10-15 min read
Get ready to dive into the transformative world of the primary series in Ashtanga yoga. This practice is no joke - it's known for its intensity and physical demands. But fear not, because along with strength and flexibility, this powerful practice also promises self-discovery and maybe even some body healing. So whether you're a seasoned yogi or new to the mat, buckle up and join us on this exciting journey.
What is the Primary Series of Ashtanga Yoga?
The primary series is like the foundation of a strong yoga practice in Ashtanga. It's designed to purify your body, boost your strength, calm your mind, and prepare you for more advanced levels. The sequence flows dynamically, with each posture connected to your breath through vinyasas (fancy word for movements).
Starting off with sun salutations to warm up and connect with your breath, the primary series then takes you through standing poses, forward folds, seated poses, twists, backbends, and wraps up with finishing postures.
This series is all about building strength, increasing flexibility, and boosting stamina. It works every nook and cranny of your body - muscles, joints, internal organs - you name it. And if that's not enough reason to try it out, it also detoxifies your body by improving circulation and vitality.
But wait... There's more! The primary series doesn't just work wonders on your physical state; it has a profound effect on calming the mind too. By syncing your movements with mindful breathing, this practice can reduce stress levels and cultivate mindfulness.
Tips for Practicing the Primary Series
1. Find an awesome teacher
Look for someone who knows their stuff when it comes to teaching the primary series. They'll guide you and make sure you have a safe and effective practice. Check out one of our Ashtanga teachers (Marilou, Rahul, Reshma, Liliana, Debby, Jasper, Fanny & Andrea): they're top-notch!
2. Take it slow!
Don't rush into the primary series like a bull in a china shop. It's challenging, especially for beginners. Start with baby steps and gradually build up your strength and flexibility. Listen to your body and don't push too hard too soon.
3. Alignment is key
Pay attention to how you align yourself in each posture. It's important for preventing injuries and getting the full benefits of the practice. Your teacher will guide you, so follow their instructions closely.
4. Breathe like a boss
The breath is everything in the primary series! Deep, controlled breathing throughout your practice will calm your mind, boost your energy, and improve your focus.
5. Be consistent
Consistency is key here - aim to practice regularly, even if it's just a few times per week. Trust us, sticking with it will pay off big time as you witness progress and experience the transformational effects of this practice.
How Often Should I Practice the Ashtanga Primary Series?
Now let's address the burning question of how often you should be practicing this awesome primary series! Well, it all depends on your goals, schedule, and experience level. But generally speaking, three to six times a week is recommended for optimal progress.
Traditionally, die-hard Ashtanga yogis practice six days a week with one day off for rest (because even superheroes need some downtime). This regularity allows for consistency and growth in your practice. However, if you're just starting or have limited time on your hands, three to four days per week is a great way to ease into it.
Practicing more frequently helps build strength, flexibility, and endurance faster while deepening your understanding of the sequence and breath-movement connection. But hey now...don't forget to listen to your body and give it some rest. Pushing too hard without proper recovery time can lead to burnout or injuries. If you feel tired or achy, take a day off or modify your practice.
Remember, consistency is the name of the game. A regular practice with fewer days per week beats sporadic sessions any day. Find a routine that works for you and supports your overall well-being.
How Long Should I Practice the Ashtanga Primary Series Each Day?
Alright, let's talk about how much time you should set aside for your daily Ashtanga primary series practice. The duration can vary depending on factors like experience, fitness level, and how much time you have available. But generally, aim for 60 to 90 minutes for a complete session.
The primary series is a holistic practice that systematically works on different parts of your body through a sequence of poses. To fully experience the benefits, it's crucial to give each posture enough time and attention.
Beginners can start with shorter sessions (around 45 minutes to an hour) and gradually increase the duration as they become more comfortable in the sequence. As you progress and gain strength, flexibility, and stamina, feel free to extend your practice up to 90 minutes or more.
Quality over quantity is key here! Even if you only have half an hour to spare, focus on a few key postures mindfully rather than rushing through the entire sequence. Pay attention to proper alignment, smooth breathing, and maintaining a calm mind throughout.
And don't forget: consistency is queen! A short daily practice beats long sporadic sessions any day of the week. Set up a realistic routine that works for YOU while considering other commitments in your life.
What Should I Wear for my Ashtanga Primary Series Practice?
Alright folks, let's talk fashion! When it comes to dressing up for your Ashtanga primary series practice, comfort and flexibility are the name of the game. You need clothes that allow you to move freely without feeling restricted.
Here's what you should keep in mind:
1. Breathable and moisture-wicking fabrics: Ashtanga can get intense and sweaty, so opt for fabrics like cotton, bamboo, or synthetic blends that can wick away moisture and keep you cool.
2. Fitted and stretchy clothing: Since you'll be getting into all sorts of poses - inversions, twists, bends - it's best to wear fitted but not-too-tight clothes. This helps your instructor assess your alignment and allows for unrestricted movement. Yoga pants or leggings with a comfy waistband along with a fitted top or tank should do the trick.
3. Layers for versatility: Depending on your preference and the studio temperature, consider layering your clothes. This way, you can add or remove layers as needed to stay comfortable during your practice.
4. Non-slip socks or bare feet: Traditionally, Ashtanga is practiced barefoot to enhance stability and connection with the ground. But if going sock-less isn't your jam (for hygiene or comfort reasons), opt for non-slip socks that provide grip on your mat.
Remember to choose clothing that makes YOU feel confident and comfortable during your practice. After all, Ashtanga requires focus and concentration, so why not rock an outfit that boosts your overall experience?
The Importance of Breathing in the Ashtanga Primary Series
Take a deep breath... Because we're about to dive into the importance of breathing in the Ashtanga primary series! Breathing plays a vital role in this practice both physically and mentally.
Physically speaking, Ashtanga primary series is dynamic and physically demanding, which is where ujjayi breath comes into play. Ujjayi breath is a specific breathing technique characterized by deep audibility and rhythmic quality - think ocean waves. It generates internal heat, enhances concentration, and detoxifies the body. It's like a superhero cape for your practice!
Synchronizing your breath with movements is key in the primary series. Each movement is linked to an inhalation or exhalation, creating a smooth flow-like state during the practice. The breath acts as your guide, helping you move more fluidly and mindfully while maintaining a steady pace. It sets the rhythm and cultivates mindfulness throughout.
Deep and conscious breathing ensures a steady supply of oxygen to your muscles, organs, and cells - optimizing efficiency, promoting proper alignment, and preventing injuries. It also improves lung capacity, strengthens your respiratory system, and boosts overall endurance.
So don't forget to breathe like a boss during your Ashtanga Primary series! Inhale the good vibes and exhale any tension or stress.
Conclusion
Phew! We've covered a lot of ground here on our journey through the primary series of Ashtanga yoga. Remember that modifications are always an option to make this practice accessible and safe for you. Listen to your body, honor its limits, and find joy in customizing your practice.
Whether you're practicing three or six times a week, allocating 60 to 90 minutes each day (or less if time is tight), wearing comfy clothes that let you move freely, or focusing on synchronized breathing - it's all about finding what works best for YOU.
So hop on that mat with confidence and dedication. Embrace consistency while balancing it with rest when needed. With time and commitment, you'll experience the incredible benefits of this powerful yoga practice - strength, flexibility, self-discovery... And maybe even some healing along the way.
Now go forth and conquer that Ashtanga primary series like the rockstar yogi that you are!
Develop your unique personal voice and style as a human being and as a Ashtanga yoga teacher
Our 200 hr Ashtanga Teacher Training with Marilou van Hoek starts 20 October! This intensive teacher training course is designed to prepare and help you establish a solid practice and dive deeper into this transformational and life-changing practice of Ashtanga Yoga.