"Peak Performance" re: Ashtanga Yoga

TarHeelMom

TarHeelMom

Cathlete
Did anybody see last night's Peak Performance show (10:00 and 1:00) on FitTV -- it was all about Ashtanga Yoga and a famous instructor in NYC whose students include Gwyneth Paltrow and Willem Dafoe. I was flipping channels at an "ER" commercial and found this -- it was the first time I've ever seen this form of yoga. I am not very familiar with yoga at all but have been interested for a while in learning more about it, so I watched most of the rest of the show.

I respect any form of physical wellness discipline, but I confess I'm struggling to "get" the attraction of this type of yoga practice, or how it could promote such introspection and calmness among its students, as they all said it did. It was fascinating to watch, but I'll tell you guys in all honesty, to me it looked like Cirque du Soleil contortionists at work. Human bodies in positions that didn't even look healthy for the spine and skeleto or internal organs. Just plain ouch.

Before anyone flames me, please understand that I really don't mean to be, or want to be, judgmental about this. I'm sincerely curious and open-minded and ready to change my opinion. Has anybody here tried this type of yoga, or are you a regular practitioner? If so what do you think? What can ya tell me? Why practice Ashtanga as opposed to some other form of yoga?

Thanks folks -- I am ready to learn here! :)

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif Kathy S. http://www.click-smilies.de/sammlung0903/spezial/spudniks/spudniklifter.gif
 
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Hello. I have no information to help educate you, but I DID see a very small part of that episode last night. I was amazed at the positions the participants were getting in!!
 
Hope this helps!

Hi, Kathy, while I have just discovered Anusara Yoga which is based on biomechnaics, I am facinated by Ashtanga Yoga.

I can't speak to it's attraction to anyone but I do think that for practitioners who embrace it fully, it is only natural to take it as far as it can be taken. The average practitioner isn't going to do that but for yogis, why not? You were looking at serious practitioners, I am sure and it's a way of life for them and they become so flexible and strong they can do what you might consider an extreme pose. I would certinly do that if I were capable! As for the promotion of introspection and calm, I think any practice that causes you to focus intently will make you introspective and calm and the fact that yoga is about the breath clinches that. Doing yoga, you are completely your body, your breath, focusing on your body from head to toe. It's all about what you seek. If you seek a good stretch, you find it. If you seek introspection and calm, it's there. :)

I use a very basic Ashtanga video at home which is simply a flowing practice that moves quickly from asana to asana. It's powerful and requires flexibilty and strength.

Here's something I found on the web:

WHAT IS ASHTANGA YOGA?
In order to guarantee that the insight of Yoga is real, it has been presented as having numerous interdependent limbs. The term Ashtanga Yoga means eight limbed Yoga. It has been explained in-depth by the sage Patanjali in the Yoga Sutras.

The eight limbs are:
1. Yama (ethical relationships, i.e. non-violence, truthfulness, not stealing, continence and the non-gripping of things and thoughts)
2. Niyama (internal awareness, i.e. cleanliness, contentment, mystical burning, self study and surrender to God)
3. Asana (posture)
4. Pranayama (extension of the breath)
5. Pratyahara (drawing back the senses)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (absorption)

This variety of limbs ensures that one will not become distorted and ungrounded by Yoga practice. The first four limbs of Ashtanga Yoga are quite challenging. Like roots, they make one’s practice grounded and real. They allow you to function well in the real world. You can wash the dishes, take out the garbage and relate to yourself and others honestly and happily. The last four limbs (the inner limbs) sprout spontaneously from the first four. They are easy and natural, when the first four are nurtured well. The inner meditative limbs return the favor, and they make the outer limbs much more deep and true.
WHAT IS ASHTANGA VINYASA YOGA?
Ashtanga Vinyasa Yoga is designed to reveal the full depth of yoga. It is the systematic, step-by-step unfolding of awareness without neglecting weak areas or catering to strong ones. This approach, called Vinyasa, means sequential. It implies intelligent, balanced evolution and it produces remarkable strength, flexibility and clearness of mind. Out of the principle of Vinyasa, different progressive series of postures were created, based on using the movements of the Sun Salutation as links. The basis of the series, which also cultivate Pranayama and meditative use of the eyes during the practice of postures, is explained by the sage Vamana in the ancient Sanskrit text, the Yoga Kurunta. This text was apparently lost until it was rediscovered, early in this century, by the great teacher T. Krsnamacarya of Mysore, India. His student K. Pattabhi Jois, who eagerly mastered the method, was entrusted with preserving, refining and transmitting this Vinyasa system. The formal method of Ashtanga Vinyasa has six series of postures which are used in training the body, breath and the intelligence to merge together harmoniously without any distortion or unresolved aspects of the mind, which might create a false sense of self. When body, breath and mind merge seamlessly, spontaneous samadhi occurs. The series cover a broad spectrum of postures, combinations of postures and linking movements. They are like scales which a musician may master. They are challenging and beginners will often practice only portions of them, and may need sub-series to span the gap between their present situation and their potential one.
HOW TO WORK INTELLIGENTLY
1. At first learn the Sun Salutation and its components well. Its movements are the foundation for the other forms and will develop strength, endurance and flexibility quickly. One should do them until a light sweating has begun. They are always done before proceeding with other postures! Some beginners work just on Sun Salutations for 10 to 15 minutes and then rest in the Corpse Pose as their entire daily practice. Week by week they gradually add on a few more postures, until eventually the entire series is complete.
2. Unless you are unusual you will not be able to, nor should you try to, complete all of the series at first. It is a slow cumulative process, like in evolution. Therefore, according to your capacity establish your pace. Learn the basics first.
3. The Series can be slightly modified if there are time restraints on your practice. For example, if you have just one hour to practice, you can do the first half of the series (through the Boat pose, Navasana) and then the Finishing postures. The next day, complete the standing postures and then the second half of the series and the finishing postures. The standing postures alone also form a balanced group, if practice time is limited to 30 or 40 minutes. Standing postures are important for newer students because they create proper alignment and are grounding. They are for most people the best type of posture if little practice time is available. Of course, doing the entire series is preferable, in order to cover the entire spectrum of movements and postures. Occasionally, a posture or group of postures, needs to be skipped over due to injury or weakness. Learn these or return to them as soon as it is possible and safe. Maintain the integrity of the series intelligently, rather than playing to your strengths and avoiding your weaknesses.
4. Substitute the easier forms, if necessary. Proceed through difficulty with courage and intelligence. Advancement means working compassionately from the present circumstances. More advanced series or postures should come in an organic, grounded way, not by straining.
5. It might take a couple of years or more to complete the Primary Series. After that there are many more series. Stay with the series as a method of discovering the internal principles upon which the series have been constructed. These principles carry the value, interest and purpose of the practice. Be patient and be happy now in the process of learning.

Bobbi "Chick's rule!" http://www.handykult.de/plaudersmilies.de/chicken.gif
 
Wow Bobbi!

This is really, really fascinating. Thanks for taking the time to put this up -- I would like to read it several times. It's a lot to take in but such cool stuff. I confess it still feels really outside my realm, but I'm sure that's mostly because I haven't ever done yoga and just don't have any life experience to compare this to.

There is no doubt that the students I saw were pretty advanced. Since you've done an Ashtanga tape at home you would probably have recognized what they were doing -- I remember one or two of them saying they were in the "second series." For me, they just looked uncomfortable and the poses didn't look safe. But what do I know?? :)

What Ashtanga tape do you do? How is Anusara yoga different, and why would one choose one over the other?

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif Kathy S. http://www.click-smilies.de/sammlung0903/spezial/spudniks/spudniklifter.gif
 
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Hi Kathy,

Disclaimer: Let me start off by saying that I'm a relative newbie to yoga in general and most of what I've learned has been by textbook or yoga tapes. I've done a couple of classes a few years ago. I'm not an expert. As with all forms of exercise, injury can occur if it's done improperly.

I believe that Ashtanga is the form of yoga that has evolved into "Power Yoga". It's a form of Yoga that's really quite athletic and somewhat aerobic.

I've been doing Bryan Kest's Power Yoga series for a few years now and like it a lot. There's a lot of emphasis in maintaining a steady breath and lengthening the spine. Keeping the spine long seems to be the foundation for doing a lot of the poses -- one shouldn't sacrifice length of spine or steadiness of breath to get deeper in the stretch. One should modify the pose until the flexibility is there to do it properly. I didn't see the show you mentioned, but from your "Cirque du Soleil" :+ description I would guess that those were advanced yoga practitioners.

You also move fairly quickly from pose to pose so you work up a good sweat.

The benefits I've gotten from this type of yoga have definitely been better flexibility of spine (and better flexibility in general) and a decreased stress level. This seems to work the kinks out of my back like nothing else does. Generally, it just makes me feel good. HTH
 
RE: Thanks Gayle -- follow up question too!

Bryan Kest has come out with a beginner tape "Bryan Kest's Power Yoga Beginner Workout". Collage has it for $19.99 VHS or $24.99 DVD. It's shorter than the more advanced series, but I think it uses many of the same core poses. You might even be able to find it on Ebay.

I haven't tried other instructors, so I can't comment on other tapes. Maybe some other Catheites can chime in on what they use.
 
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Hi Kathy! You got a very thorough explanation of the "spirtual" side of Ashtanga. The "chanting" comes into play to quiet the mind & destress yourself. You can either pick an "amm" sound or an "o" sound to chant. Sit cross legged on the floor w/your palms facing upward on your knees keeping your eyes closed & start to chant. Yogis do this to stop the "chatter" meaning thoughts in your brain close your eyes meditate & start your poses. I use Ashtanga in my weekly routine b/c my body needs deep stretches & more flexibility. Practice it every week & eventually you'll see yourself going further & deeper as the weeks progress. I use tapes such as Intermediate Yoga w/Rodney Yee, Ali McGraw's is an excellent one, Power Yoga by Rodney Yee, Yoga Focus w/Karen Voight. The scenery & music & all of their calm linting voices will definitely calm you. I haven't tried Short Forms w/Eion Finn & there's also David Swenson. The latter two have studied in India w/the masters so I feel they wouldn't be a good place to start. I do just what my body tells me it can do no more no less but I still feel I get in a wonderful practice. In the beginning just go into the poses as far as you can. Try it & see if you like it. HTH, Kathy
 
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Hello Kathy,

I have been doing yoga on and off for a number of years now. There are many different styles and the one I practice is Iyengar yoga (same as Rodney Yee). It's very demanding and a great workout. The problem is that my yoga teacher is very dissapproving of all other forms of exercise, especially weight training for women. I am told that women with muscular shoulders will suffer from problems later in life - after the menopause. I am not sure if this is true but since she has told me this I am rather worried about weight training.

Yoga does not give you the visible strength of weight training but it is does make you very very strong. The practioner is lean rather than muscular and very flexible. There is a meditational and spiritual aspect to it that does not appeal to everyone (I for one, have not touch much on the breathing and spirituality of yoga, I just practice the asanas).

Ashtanga yoga is definitely more athletic and will develop muscles like weight training if you practice it intensely. It's popular with celebrities and followers Gwyneth Paltrow who was introduced to it by Madonna who, was in turn, introduced to it by Sting. In fact, all of the celebrities seems to practice this style of yoga.

Give it a try. It will make you flexible thus helping you to avoid injuries from other forms of exercise or sport.

Yen
 
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The mainstay of my exercise regimen is Cathe weight/cardio workouts. In addition, I use a variety of yoga DVD's, mostly as add-ons to Cathe but I try to get in a "full" (60 min) power yoga practice once a week. From time to time, I also do one to two week "yoga-only" rotations between my regular Cathe rotations. The main reason I do yoga is for flexibility, but I have found it to be wonderful in many other ways and really miss it if I can't get to it.

Power Yoga is based on Ashtanga Yoga and incorporates many of its poses/series of poses. If I'm not mistaken, Bryan Kest invented the term. With Ashtanga Yoga, you do the same poses in the same sequence every practice. Each pose is held for five breaths. You're supposed to master the poses sequentially before going on to the next pose. It is a very rigorous practice. Like I said, Power Yoga is a variation of Ashtanga Yoga and incorporates many of its poses/series of poses (e.g., Sun Salutations A and B). Power Yoga poses are held for more or fewer than five breaths.

If you are interested in trying Power or Ashtanga Yoga, and you're an already fit Catheite, I recommend taking a couple of classes to get the basics and to have someone check your form. If that's not possible, I would recommend David Swenson's "Short Forms." It has three workouts, 15, 30 and 45 min and is a good introduction for an already fit person to Ashtanga Yoga.

Other Power Yoga DVD's I love are:

EOIN FINN'S "POWER YOGA FOR HAPPINESS" - various levels, five workouts on one DVD, great cueing and well-chaptered.

BRYAN KEST'S 1995 SERIES, VOLS 1-3 - as long as you don't get too intimidated by the Gumby-like crew. Oh yeah, this is still only on VHS.

BARON BAPTISTE LIVE! SOUL OF STRENGTH - originally part of a 3-workout DVD, but being released separately in March

RODNEY YEE'S YOGA CONDITIONING FOR ATHLETES - 3 modification levels, several short segments which are great as add-ons. Less rigorous than the above three.

Yoga is definitely worth trying. It's not for everyone, though. I do recommend sticking with it for a little while before you decide it's not for you. It really grows on you, especially once you get better at breathing properly (a LONG learning curve).

:)
 
RE: Thanks so much Susan!

Hi, Kathy!
The tapes I use are the Flow Series by Tracy Rich and Ganga White. Below is an explanation by Ganga White of the White Lotus Foundation.

I think it's really difficult to separate yoga from it's spiritual origins and call it true yoga. But that's just me! I am attracted because I am so high strung, I'm forever seeking ways to ground myself and yoga has an amazing tranquilizing effect. RAJA YOGA is also know as Asthanga yoga. I have a very old Flow Series tape called Aerobic Yoga and it kicks butt. It moves from pose to pose very quickly and the practitoner jumps into the next pose. Not only does it kick up the heart rate, it can make muscles as sore as strength training and yet it increases flexibilty as well as strength. I think it's awesome!

"RAJA YOGA. Raja means king and Raja Yoga is known as the kingly Yoga. This Yoga is usually attributed to Patanjali who first codified this system, although he didn't call it Raja but simply a vision of Yoga. Patanjali's teachings are found in a treatise consisting of four volumes or books which go into analysis and explanation of psychology, the body, mind, psychic system and the cause and removal of suffering and delusion. His two most quoted sutras are “Yogas chitta vritti nirodaha”, and Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi. They are translated in various ways, often with subtle but profound differences. The first, for example, as "Yoga is the stilling of turbulence in consciousness" or "Yoga is the control of the mental modifications." The second might be translated as Yoga consists of observances, purifications, posture, control of life force, turning the senses inward, concentration, meditation and super-consciousness or re-integration." These are usually seen as the eight limbs or steps of Yoga and hence this system is also called Ashtanga Yoga or eight limbed Yoga. Hatha Yoga is often included as part of Raja Yoga but many also see it as separate and complete.


One of the appealing things about Raja Yoga is also its very limitation. It appears to be a scientific, step-by-step path to truth or enlightenment. This makes it especially attractive to the western mind which seeks order and explanation for everything. It is the Yoga of control and what is more controlling than a king? Most interpretations of Raja Yoga emphasize controlling the mind, the senses, the life force, thought, breath and most other aspects of life. Hence when imbalanced it can become rigid and mechanical."
 
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There is still hope. - Arwen LOTR

I saw this this afternoon. I am interested in learning more about it also. I never thought I would like yoga but I found this fascinating.

Sharon
 
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I've been practicing Ashtanga Yoga for two years. David Swenson was my first intro to this type of yoga and my goal is to eventually learn the entire first series. I'm taking my time and learning it slowly because I don't want to injure myself, and flexibility is something that you learn over time. I just bought Eoin Finn's two power yoga DVD's and I highly recommend them. I agree that David's Short Forms is a perfect beginner tape, because Eoin and Bryan's Power Yoga Series move rather quickly. Once you get the hang of it, I'd definitely get their workouts. Ashtanga yoga has given me incredible core strength and flexibilty. My low back pain has been kept in control and I think it's the perfect compliment to Cathe's workouts. It's also great for someone like me who is hyperactive and hates to sit still. I tried other forms of yoga and they just move to slowly for me! I highly recommend it!:)
 
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