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Each of these sequences has a set of ordered postures performed the same every time. Vinyasas are flowing sequences of movements that connect each asana to the next. However, there are six sequences that you can advance to. Plus, once you learn the series, you can practice at your own pace, in your own space. Since we don't have to put our mind to deciding what asana to do next each day, and the series is more or less set, the practice becomes a moving meditation. Dhyana: This is the uninterrupted flow of concentration (Dharana) - also known as meditation. We develop a deeper concentration and discipline by practicing asana, preparing us for the following limbs. Dharana: At this point, you will be relieved of outside distractions and focus on concentration. A standing sequence will follow this. The word "vinyasa" refers to techniques that link breath to movement, creating a swift-flowing sequence of asanas. This is a great opportunity to get into the dynamic style and put into practice all those techniques that Marc teaches. Ashtanga yoga, also known as Ashtanga Vinyasa yoga, Military yoga, or the original power yoga, is a traditional practice with roots in India.

I have discovered that even in Ashtanga Yoga, which has always been considered more intense and rigid than other styles, there is a correspondence in the hearts of other people of what Yoga has been always for me: love and inclusion. Prenatal yoga uses poses that practitioners have created with pregnant people in mind. Pattabhi Jois developed and popularized Ashtanga yoga, opening up the Ashtanga Yoga Research Institute in Mysore in 1948. He created the Yoga Mala, which outlines the Ashtanga yoga method. That said, if you're eager to get started but you're new to Ashtanga yoga, Malaspina recommends beginning with the Primary Series. That's why Malaspina says it's important to let instructors know about any physical limitations and to listen to your body. It was something that I enjoyed, and I could feel the physical difference in my body. We want to use our practice to feel good, not to create more stress and tension. The extension of the breath through the practice of Ujjayi pranayama smooths the flow of prana.

The exact translation of pranayama is "life force extension." This is because yogis believe it can extend one's life. In less extreme cases it can lead to becoming a "control freak," which makes for being a thoroughly unhappy person. Pranayama: Pranayama generally translates to breath control. It is designed to recognize the connection between breath, the mind, and emotion, to gain control over the respiratory system. I started with one morning, then two, and over time I built my routine to 5 early(ish) mornings and one later morning practice, because this fits best around my life at the moment. Yama: This focuses on ethical standards and integrity, teaching best practices for behavior and how we present ourselves. These are practices that guide how to make your life meaningful through moral and ethical lessons on the self. The five Niyamas are Saucha (cleanliness), Samosa (contentment), Tapas (heat; spiritual austerities), Svadhyaya (study of the sacred scriptures and one's self), and Isvara Pranidhana (surrender to god).

Niyama: The second limb has to do with spiritual observance and self-discipline. Pratyahara: The fifth limb is to withdraw from external distractions and bring your attention within. Initially, we might find that the drishti simply helps us draw our attention back to our own mat instead of being distracted by what else is going on around us as we practice. Here, you will learn to slow down your thinking process by drawing your attention to only a single object. In the highest state of Samadhi, there is no longer any object of meditation. Learning to focus on a single point for extended periods will naturally lead to meditation. Each ashtanga series will include a variety of seated poses, standing poses, and some pranayama. Since I happen to be passionately in love with both Vinyasa and Ashtanga yoga, I thought a little casual introduction might help hesitant yogis find a bridge between the two styles and encourage some healthy exploration.

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