Choosing a style of yoga is a vibe. Should you go for something relaxing and meditative, or something more physically demanding? If you want to increase the intensity of your flow, Ashtanga yoga could be what you are looking for.
Unlike Hatha, Ashtanga is a more dynamic and fast-moving practice , full of synchronized postures, in which movement is linked to breathing. Due to its intensity, it can feel similar to a cardio workout rather than a gentle yoga class where you slowly move from one pose to the next.
But don't let the intensity deter you from trying it. You will get many of the restorative benefits of yoga to reduce stress. Whether you are new to yoga or an experienced yogi, Ashtanga is a great practice to start with if you are looking for a challenge.
What is Ashtanga Yoga?
Created by yoga guru Krishna Pattabhi Jois in 1948, it synchronizes breathing and movement by inhaling while in the pose and exhaling as you move to the next pose. By following this breathing technique, you will be able to focus and get more out of the pose and your practice.
In Sanskrit, Ashtanga is translated as " eight- limbed path " and refers to the eight limbs referred to in The Yoga Sutras of Pantanjali (the yoga guide written by spiritual guide Sri Swami Satchidananda).
These eight limbs serve as guidelines for all yoga practitioners on how to live a meaningful and purposeful life:
- Yama (moderation)
- Niyama (observance)
- Asana (posture)
- Pranayama (breath control)
- Pratyahara (withdrawal of the senses from their objects)
- Dharana (concentration)
- Dhyana (meditation)
- Samadhi (contemplation)
As yoga is, in many ways, a metaphor for leading a meaningful life (the patience of using the breath and the focus of deepening a pose), when you practice Ashtanga, you are training your body and mind to live according to these eight. extremities.
All the benefits of your regular practice
Although there is not much research specifically on this type of yoga and its benefits, there are some studies on yoga, in general, that show that it can help prevent injuries, reduce the risk of falls, and control pain. Not to mention, the practice has many positive effects on your mental health.
It can generate balance
As Ashtanga yoga is full of arm balancing postures and inversions, you will learn to use your breath to balance and develop the strength necessary to maintain good posture during movements.
Yoga is linked to a lower risk of falls in older adults and people with neuromuscular problems, such as multiple sclerosis and Alzheimer's disease, according to a January 2019 systematic review in the American Journal of Occupational Therapy.
Additionally, earlier research published in June 2015 in PLOS One found that Ashtanga yoga helped improve balance and postural stability in a small group of visually impaired adults.
May Help Relieve Low Back Pain
During an Ashtanga yoga class, you will go through a series of twists, back bends, and twists, which can help improve the strength and stability of your core. By developing better core stability, you will put less pressure on your lower back. In fact, many of the recommended exercises for low back pain , such as the plank, bird-dog, cobra, and cow-cat, are practiced in yoga.
A small pilot study published in September 2019 in the International Journal of Yoga of people with chronic low back pain found that practicing yoga at least twice a week helped with their discomfort.
Improves flexibility and range of motion
The sun salutation, for example, moves from a standing position (Tadasana) to a forward fold and a plank and push-up (Chaturanga). This sequence of poses not only improves your range of motion, but also strengthens different muscle groups, such as your arms, shoulders, back, and core.
When 14 college athletes took two yoga sessions per week for 10 weeks as part of a small International Journal of Yoga study from January 2016, they improved their overall flexibility, range of motion, and balance compared to other study participants who did not. additional yoga.
Helps you build lean muscle
Although Ashtanga poses are all bodyweight exercises, they train the muscles through weight-bearing balance movements. They also challenge your one-sided strength by working both sides of the body with ties and twists.
A December 2015 study in the Journal of Sports Science and Medicine recruited 34 premenopausal women between the ages of 35 and 50 to do eight months of Ashtanga yoga to examine the effects on bone turnover. The results showed that while Ashtanga did not improve bone density, it did increase lean body mass . (However, so did regular physical activity among women in the study's control group.)
Can lift your spirits
Several schools of yoga have been linked to lower feelings of anxiety and depression , according to a June 2017 review in the Journal of Evidence-Based Complementary Alternative Medicine. Additionally, a September 2015 review in the Journal of Psychiatric Research found that yoga is linked to lower stress markers such as blood pressure, heart rate, and levels of the hormone cortisol.
