100 Hours (Astanga Vinyasa)

Astanga Vinyasa, often referred to as Ashtanga Vinyasa, is a dynamic and structured style of yoga that synchronizes breath with a progressive series of postures. Developed by Sri K. Pattabhi Jois, Ashtanga Vinyasa Yoga follows a specific sequence of poses that are linked together through flowing movements and controlled breathing.

Here is a detailed description of Ashtanga Vinyasa:

1. Breath (Pranayama): The practice emphasizes the importance of breath control (pranayama) to synchronize with each movement. Practitioners focus on deep and even breathing (Ujjayi breath) throughout the practice, which helps build internal heat and aids concentration.

2. Series of Poses (Asana): Ashtanga Vinyasa consists of set sequences of poses, divided into different series. The Primary Series (Yoga Chikitsa) is the foundational sequence designed to detoxify and align the body. The Intermediate Series (Nadi Shodhana) builds on the foundation of the Primary Series and works more deeply on opening energy channels. There are also Advanced Series (Sthira Bhaga) that follow.

3. Vinyasa: Ashtanga yoga incorporates the concept of vinyasa, which means "breath-synchronized movement." Each movement is linked with either an inhalation or an exhalation, creating a continuous flow from one pose to another. Vinyasa also refers to the specific sequence of movements used to transition between poses.

4. Bandhas (Energy Locks): Bandhas are internal energy locks used to enhance the flow of energy (prana) within the body. The primary bandhas used in Ashtanga Vinyasa are Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (throat lock). Engaging these bandhas helps to stabilize the body and deepen the practice.

5. Drishti (Gaze): Drishti refers to the focused gaze used during yoga practice. In Ashtanga Vinyasa, each pose has a specific drishti point, which helps to improve concentration and inner awareness.