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Class Act: Ashtanga Yoga's Primary Series

FitSugar — Mon, 04 Dec 2006 03:00:00 -0800

When you go to an Ashtanga Yoga class for the first time, you'll probably be learning Primary Series. In Sanskrit it is known as "Yoga Chikitsa" which means Yoga Therapy. Its purpose is to re-align the spine, detoxify the body, build strength, and increase flexibility.

The room is about 80°F, so your muscles can easily warm up. The instructor talks you though each pose and counts the breaths, so everyone is moving together in unison. (It's pretty amazing to see and experience.) The class is the same every time and anywhere. So if you love Primary Series, you can even find a class when you're travelling.

The basic sequence is as follows:

5 Sun Salutation A
5 Sun Salutation B
Standing Postures
Seated Postures
Closing Sequence (inversions and backbends)
Savasana (10 minute relaxation)

Want to know what makes it different from other kinds of Yoga? Then read more

The poses are linked together with vinyasas, or mini-Sun Salutations. Your breath (called ujayi) is loud and throaty, kind of like Darth Vader. Each inhale and exhale is linked to a movement, so Primary Series is a moving meditation, kind of like a dance.

Primary Series is excellent for runners, bikers, skiers, and riders because it involves a ton of forward bends to help loosen up your tight hips, hamstrings and the lower back. You warm up your muscles, really work them, and sweat a river. It's really difficult physically, so at the end of the 1 1/2 hour class, when you're lying in Savasana, you feel like you have taken quite a journey.

Fit's Tips: So you don't feel overwhelmed, it's a good idea to check out the poses ahead of time. Many studios encourage you to watch a class first. Or you can check out these helpful guides to learn the poses, and find out more about Ashtanga Yoga in general.

A Little Sanskrit Lesson: Counting

FitSugar — Tue, 11 Sep 2007 02:30:00 -0700

The thing I love about Ashtanga yoga classes is that they are the same every time you go. Same poses, same order, same amount of breaths in each pose, and the class is always an hour and a half. There are no surprises, so you always know what to expect.

The teacher keeps everyone at the same pace by counting out loud. Many Ashtanga yoga instructors count in Sanskrit, the original language of yoga. Here are the numbers 1-10 written out, and what kind of breath you do for each one.

1: ekam (yekum) - Inhale
2: dve (dway) - Exhale
3: trini (treeny) - Inhale
4: catvari (chatwary) - Exhale
5: panca (pancha) - Inhale
6: sat (sut) - Exhale
7: sapta (supta) - Inhale
8: astau (ashtow) - Exhale
9: nava (nawa) - Inhale
10: dasa (dasha) - Exhale

Here is Pattabhi Jois (the father of Ashtanga Yoga) teaching Second Series with 6 students following. You can here him count in Sanskrit to get in and out of poses, but he counts the 5 breaths in English during the pose. Check it out.

Fit's Tips: Second Series is very challenging, and traditionally taught after mastering Primary Series, so don't be turned off by these difficult poses. If you've never tried an Ashtanga yoga class, take Primary Series first. You'll start off slow and build your way up when your body is ready.

Ashtanga Yoga: Why Avoid Drinking Water?

FitSugar — Tue, 21 Aug 2007 09:30:00 -0700

If you've ever walked into an Ashtanga Yoga class, I'm sure you've noticed that it's warm in the room, but not even close to as hot as Bikram. The warmth helps your muscles to loosen up slightly, but the quick-paced and strength building vinyasas between poses is what really heats up your body. Think of it as creating an inner fire that heats your body from the inside out, which helps you loosen up tight muscles. It also makes you sweat a lot, which helps in detoxification.

Drinking water during the practice prevents that heat and puts that internal fire out. Not only that, but if you stop every 10 minutes to take a sip of water, you interrupt your breathing and the flow of the sequence, which in turn will disrupt the moving meditation you've got going on.

It is very important to drink 10-12 glasses of water throughout the day so that you are well hydrated by the time you arrive at class. If you've been drinking all day, you shouldn't need to drink during class, however, if you are feeling nauseous, overheated, or dizzy - definitely listen to your body and drink water if necessary.

Fit's Tips: Depending on the class you go to, some Ashtanga Yoga instructors are very strict about this, which I personally don't agree with. As an instructor myself, I trust that my students are better able to make decisions about their own bodies. If an instructor you take class from makes you feel uncomfortable about your need for water (or anything else for that matter), talk to them after class about it. I'm sure they'd want to know how you feel.

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Parker Posey Is a Fan of Ashtanga Yoga

FitSugar — Fri, 20 Mar 2009 04:30:00 -0700

Ashtanga Yoga is one of my favorite types of yoga, and according to People magazine, Parker Posey is a big fan too. She says, "It centers me. I like the community," and I totally agree.

The thing that's so great about Ashtanga is that you can step into any class, and it'll be the same no matter what studio or state you're in. That's because this type of yoga follows a sequence known as Primary Series, that never changes. It includes Sun Salutations (five A's and five B's), standing postures such as Triangle, seated postures such as Butterfly, the entire Closing Sequence, and ends with Savasana. The flow of the postures is guided by ujayii breath, and each posture is linked with a series of movements known as a vinyasa, so you're always moving. Primary Series is mostly about poses that stretch your hamstrings, but Ashtanga has another series (that some think is more advanced) known as Second Series, that involves backbends and arm balancing poses.

If you're a runner, dancer, athlete, or someone who likes to work hard and sweat a lot, you'll love Ashtanga yoga. It will strengthen your muscles and increase flexibility in every area of your body. If you can't make it to a class, check out this DVD.

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Strike a Yoga Pose: Seated Half Bound Lotus

FitSugar — Mon, 03 Aug 2009 10:00:41 -0700

Most of us suffer from stiff hamstrings and hips, so here's a pose that will increase flexibility in both. It's one of the seated postures in Ashtanga Yoga's Primary Series, and although it looks pretty basic, being in half lotus can be very challenging for those with tight hips.

Sanskrit Name: Ardha Baddha Padma Paschimottanasana
English Translation: Half Bound Lotus Western Intense Stretch Pose
Also Called: Seated Half Bound Lotus

To learn how to do this forward bend variation read more.

Begin sitting on the mat with both legs straight out in front of you. Bend your right knee and pull your right heel into half lotus, so it's in front of your left hip. Sit up tall and reach your right arm around your lower back and clasp your big toe with the first two fingers and thumb.

Now fold at your waist, rest your torso on your left thigh, and hold your left foot with your left hand. Lower your nose or forehead to your shin. As you breathe, continue to reach the crown of your head toward your left foot. This will help to lengthen the spine.
Be sure to relax your shoulders as you take five deep breaths. Then lift your torso up, release your right leg, take a vinyasa and do this pose with the left leg in half lotus.

Class Act: Ashtanga Yoga's Second Series

FitSugar — Thu, 29 Mar 2007 11:00:00 -0700

Do you remember this pose? It was one of the yoga challenges called Crow pose. It's part of Second Series in Ashtanga yoga, known as Nadi Shodina, which means nerve purification. It involves a lot of hip openers, backbends, and arm balancing poses.

Just as in Primary Series, you'll do Sun Salutations A and B, standing poses like Triangle, and then move onto the poses in Second Series. It takes 1 1/2 hours to complete and by the end, you'll feel amazing.

Depending on who you talk to, some Ashtanga yoga instructors think you need to master Primary Series before moving onto Second Series. I don't agree. Primary Series is all about forward bending, and Second Series has a lot to do with back bending. I am a firm believer that your body can benefit from all yoga postures, and you shouldn't be restricted from doing any - you should be encouraged to try them all.

Also, if you are constantly bending forward and stretching the back of your body, you'll need to strengthen those muscles too. You need the poses in Second Series to counterbalance the poses in First Series and vice versa. The two Series' complement each other brilliantly.

Want to know more about Second Series? Then read more

Second Series is so much fun. You get a chance to try out some more advanced poses like Crow, Forearm Stand, Bow, and Leg Behind the Head. You never know what your body is capable of doing unless you try.

After you finish a Second Series class, your body will feel different. Since it involves a ton of backbending poses, you'll feel a sense of lightness and love from stretching through and opening your chest.

Fit's Tips: I recommend trying Second Series 100%. It's challenging and you'll strengthen and increase flexibility in the muscles of your entire body. Locate an Ashtanga Yoga studio near you and find out if they offer Second Series classes or workshops. You can also check out David Swenson's Ashtanga Yoga Second and Third Series DVD for $24.95.

Check out some pictures of poses from Second Series. Just so you know, these aren't in order.

View 7 Photos ›

Get Mountain Ready With Ashtanga Yoga

FitSugar — Wed, 12 Dec 2007 12:30:00 -0800

Now that Winter is in full force, I'm sure many of you spend your weekends skiing or snowboarding. Nothing beats the excitement and anticipation of standing at the top of a white mountain and looking down the slope. However, an exhilarating day on the mountain can leave you very sore and achy the next day.

If you take the time to lengthen and strengthen your legs and core before heading to the slopes, you can seriously decrease the delayed onset muscle (DOMS) you experience the day after boarding or skiing. Let me tell you, Ashtanga Yoga can help get you mountain ready, especially the Primary Series. This sequence of set postures, involves tons of poses that stretch and strengthen your quads, hamstrings, hips, shoulders, and lower back. These are the areas skiers and boarders need to focus on, and stretching and strengthening them can prevent injury, as well as make you stronger and more in control when you hit the mountain.

In the Primary Series, you practice both Sun Salutation A and B, which are great for warming up heading up the lift. Other great poses in the Primary Series are: Warrior 1 and 2, Seated Straddle, and Head to Knee. These poses help increase your flexibility and build endurance. Ashtanga is perfect for inflexible athletes who like to sweat and work every muscle.

Fit's Tips: Check out your local yoga studio to see if the offer Primary Series classes or beginners workshops. If they don't, check out this awesome Primary Series DVD. Also check out my videos of Sun Salutation A and Sun Salutation B.

Move it at Home: Beryl Bender Birch Power Yoga - The Practice

FitSugar — Fri, 13 Jul 2007 09:30:00 -0700

Sometimes you have to stick with a winner, and even though Beryl Bender BIrch's Power Yoga: The Practice DVD came out in 2002, it illustrates Ashtanga Yoga's Primary Series beautifully. Since this series of poses never changes, this DVD is timeless.

It illustrates the poses of Primary Series just like David Swenson's Primary Series DVD, but what I love about this video is that the instructor is a woman. You won't just see her on a mat perfectly demonstrating the poses on some pristine mountainside or meadow either. The video is filmed as she instructs a class of students with all different body types and levels of flexibility and strength. That way you can see modifications for all the poses.

I had the honor of taking her Power Yoga Workshop many years ago, and Beryl's personality is so warm, kind, and supportive. She realizes that Primary Series is difficult, so she encourages you to listen to your own body and not push yourself too hard. I love that she realizes that practicing yoga is all about becoming aware and open, and not so much about how deeply you can forward bend. I'd recommend this DVD to beginner's and advanced Ashtanga yogis.

The entire practice is 90 minutes long, but you can do as much as you want. I like to pop it in when I can't make it to a class, or if I need to stretch after a run. I also like to bring it along with my laptop when I go on trips. Now I have no excuse to forgo exercise while I'm away from home. Order it from Amazon for $13.99.

Strike a Yoga Pose: Intense East

FitSugar — Mon, 23 Mar 2009 03:30:00 -0700

This next pose called Intense East is the fourth pose in Ashtanga Yoga's Primary Series. It strengthens and stretches your shoulders simultaneously, and also works your bum and hamstrings. If you've done the Pilates move called Reverse Plank, then this will be a cinch.

Sanskrit Name: Purvottanasana
English Translation: Eastern Intense Stretch Pose
Also Called: Intense East or Upward Plank Pose

To learn how to do this pose read more.

Begin sitting on the floor with your legs extended straight out in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
As you inhale, press into your hands and feet firmly, lifting your hips into the air. Lift them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you, and opening through your throat.
Stay here for five deep breaths, then lower your hips back to the floor.

You Asked: How Can I Start Getting Into Yoga?

FitSugar — Fri, 04 Jan 2008 11:45:00 -0800

You're asking and I'm answering.

Dear FitSugar,

I recently decided that yoga would be something I'd like to try. I understand that taking a class to learn the basics is important and a good way to see if I would like it or not, but I am just terribly shy and would much rather start this practice at home. How should I go about starting my own practice? Any advice would be greatly appreciated.

-Yogini in the Making Margaret

I totally understand being a little apprehensive about walking into a yoga class for the first time. So before you jump right in, I recommend renting or buying some beginner yoga DVDs. Try a couple different styles to see which one appeals to your needs.

To see a short list of my favorites and a few more pieces of advice just read more:

Shiva Rea - Radiant Heart Yoga: This Vinyasa-style DVD is extremely slow and gentle. It incorporates a lot of basic postures and touches on the spiritual aspect of yoga.

Beryl Bender Birch -The Practice: This incredibly patient instructor demonstrates and talks you through the poses of primary series in Ashtanga Yoga. This style of yoga is pretty fast paced and focuses on opening the hips, hamstrings, and lower back, so it's great for runners, skiers, and other active folks.

Power Yoga - Total Body (with Rodney Yee): A Vinyasa-style workout that's a little more challenging than the Radiant Heart DVD.

You can also check out these FitSugar videos: Sun Salutation A, Sun Salutation B, Fierce Sequence, Stretch Those Tight Hips and Hamstrings and Jump Through With Blocks.

Those are all great to start out with, and as soon as you feel comfortable, I suggest taking a beginning level class. You'll practice along with other people who've never tried yoga before, and the instructor will explain things thoroughly, demonstrate the pose slowly, and answer any questions you may have. You'll learn so much more from watching other people practicing and by listening to their questions. Plus the instructor will be able to let you know if you're doing the poses correctly (so you avoid injury). I hope this helps!

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