Ashtanga Vinyasa Yoga by Siddharth Jain

Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath

1. Ashtanga V inyasa Y oga Submitted to – Dr. Manjushree Mam 1 Submitted By- Siddhartha Jain 18Y0069

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3. Introduction Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath. Commonly referred to as “flow” yoga Vinyasa classes offer a variety of postures and no two classes are ever alike . As a philosophy, Vinyasa recognizes the temporary nature of things.  We enter into a posture, are there for a while and then leave. December 27, 2021 3

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5. Vinyasa , also called "flow" because of the smooth way that the poses run together, is one of the most popular contemporary styles of yoga. It's a broad classification that encompasses many different types of yoga, including Ashtanga and power yoga. The variable nature of Vinyasa Yoga helps to develop a more balanced body as well as prevent repetitive motion injuries that can happen if you are always doing the same thing every day. December 27, 2021 5

6. Ashtanga Vinyasa Yoga is a style of yoga as exercise popularised by K. Pattabhi Jois during the 20th century, often promoted as a modern-day form of classical Indian yoga. The style is energetic, synchronising breath with movements. The individual poses ( asanas ) are linked by flowing movements ( vinyasas ). Vinyasa , is a breath initiated practice, that connects every action of our life with the intention of moving towards what is sacred, or most important to us. December 27, 2021 6

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8. Hatha yoga are new to yoga have a lower level of fitness want to focus on your core strength or posture want to maximize stress reduction prefer a slower, more relaxed pace Vinyasa yoga are familiar with yoga poses and how to do them have a good level of fitness want to get a cardio and strength training workout during your yoga session like to feel challenged during your yoga session December 27, 2021 https:// www.healthline.com/health/exercise-fitness/hatha-vs-vinyasa#how-to-choose 8

9. Approach Ashtanga Vinyasa Yoga students are expected to memorize a sequence and to practice in the same room as others without being led by the teacher. The role of the teacher is to guide as well as provide adjustments or assist in postures. December 27, 2021 9

10. Sequences and series Usually an Ashtanga Vinyasa practice of asanas begin with five repetitions of Surya Namaskara ,followed by a standing sequence . December 27, 2021 10

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13. The Six Series The Primary series: Yoga Chikitsa , Yoga for Health or Yoga Therapy The Intermediate series: Nadi Shodhana , The Nerve Purifier (also called the Second series) The Advanced series: Sthira Bhaga , Centering of Strength Advanced A, or Third series Advanced B, or Fourth series Advanced C, or Fifth series Advanced D, or Sixth series December 27, 2021 13

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15. Principles December 27, 2021 15

16. Opening chant ॐ  वन्दे गुरूणां चरणारविन्दे सन्दर्शित स्वात्म सुखाव बोधे |  निःश्रेयसे जङ्गलिकायमाने संसार हालाहल मोहशांत्यै || आबाहु पुरुषाकारं शंखचक्रासि धारिणम् | सहस्र शिरसं श्वेतं प्रणमामि पतञ्जलिम्  || ॐ शान्तिः शान्तिः शान्तिः ॐ ॥ December 27, 2021 http:// www.taranayoga.com/ashtanga-mantra.html 16

17. auṁ vande gurunam charanaravinde sandarshita svatma sukhava bodhevande gurūṇāṁ caraṇāravinde sandarśita svātma sukhāva bodhe nih shreyase jangali kayamane sansara halahala mohashantyai niḥ-śreyase jaṅgali-kāyamāne saṁsāra hālāhala mohaśāṁtyai ābāhu puruṣākāraṁ śaṁkhacakrāsi dhāriṇam   sahasra śirasaṁ śvetaṁ praṇamāmi patañjalim   auṁ December 27, 2021 http:// www.taranayoga.com/ashtanga-mantra.html 17

18. Meaning of the O pening chant Om I bow to the lotus feet of our great teachers, who uncovers our true self and awakens happiness Like a Shaman in the Jungle he brings total complete well- beeing . He can even heal the most awful poision of conditioning and illusion . The upper body of human shape, carrying a mussel horn (original tone), a discus (infinity) and a sword (power of differentiation) having 1000 bright heads , I bow to Patanjali . Om December 27, 2021 http:// www.taranayoga.com/ashtanga-mantra.html 18

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20. Closing mantra ॐ स्वस्तिप्रजाभ्यः परिपालयंतां न्यायेन मार्गेण महीं महीशाः  गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोकाः समस्ताः सुखिनोभवंतु  ॐ शान्तिः शान्तिः शान्तिः || December 27, 2021 http:// www.taranayoga.com/mangala-mantra.html 20

21. Meaning of C losing mantra May the leaders of the Earth keep to the path of virtue In order to protect, in every way, the welfare of all May there be goodness for those who know the Earth to be sacred and may all people be forever blessed May all beings everywhere be happy and free and may the thoughts, word,s and actions of my own life contribute to that happiness and to that freedom for all.  Om peace, peace, peace December 27, 2021 http:// www.taranayoga.com/mangala-mantra.html 21

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23. Tristhana December 27, 2021 23

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25. Bandhas December 27, 2021 25

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28. Both Pattabhi Jois and Sharath Jois recommend practicing Mula and Uddiyana bandha even when not practicing asana. Sharath Jois says, "Without bandhas, breathing will not be correct, and the asanas will give no benefit" December 27, 2021 28

29. History December 27, 2021 29

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33. According to Ashtanga Vinyasa Yoga's official history,  Krishnamacharya  learned the complete system of  asanas  (postures) and vinyasas (transitions) from an otherwise unknown document, the  Yoga Kurunta , supposedly written 5,000 years ago by Vamana Rishi December 27, 2021 33

34. Risk of injury December 27, 2021 https:// www.researchgate.net/publication/268395277_A_Survey_of_Musculoskeletal_Injury_among_Ashtanga_Vinyasa_Yoga_Practitioners 34

35. Research paper December 27, 2021 35

36. Acute and Cumulative Effects of Vinyasa Yoga on Affect and Stress among College Students Participating in an Eight-week Yoga Program Abstract Background:  College students are vulnerable to a critical period in developmental maturation, facing rigorous academic work and learning how to function independently. Western aerobic exercise (WAE), such as running and bicycling, has been shown to improve mood and relieve stress. However, college students often have low levels of physical activity. Yoga is an ancient physical and mental practice that may affect mood and stress. However, rigorous studies examining the psychological effects of yoga are rare in peerreviewed Western journals . The aim of this research was to establish preliminary evidence for the acute effects of Vinyasa yoga on affect and stress in young-adult college students. December 27, 2021 https://pubmed.ncbi.nlm.nih.gov/25858652 / 36

37. Results:  Positive affect scores increased significantly (p < 0.05) for 14 of the 16 yoga sessions (mean increase = 23.2%). Negative affect decreased significantly from pre- to postyoga (p < 0.05) for 15 of the 16 sessions (mean decrease = 22%). Repeated measures ANOVAs examining pre-post composite scores across all 8 weeks showed significant changes in PANAS, but not stress scores. Conclusions:  Findings suggest that yoga practice is associated with acute improvements in affect in a young-adult college population. Future research is needed to examine the extent to which different types of yoga address the needs of different college sub-populations (e.g., eating disordered, overweight/obese, sedentary, and smokers ). December 27, 2021 Gaskins RB, Jennings E, Thind H, Becker BM, Bock BC. Acute and Cumulative Effects of Vinyasa Yoga on Affect and Stress among College Students Participating in an Eight-week Yoga Program: A Pilot Study. Int J Yoga Therap. 2014;24:63-70. PMID: 25858652 . 37

38. Effects of Breathing Practice in Vinyasa Yoga on Heart Rate Variability in University Students Authors: Kimberly Tay Ann Baldwin The University of Arizona A Pilot Study January 2015 Journal of Yoga & Physical Therapy   December 27, 2021 https://www.researchgate.net/publication/286489244_Effects_of_Breathing_Practice_in_Vinyasa_Yoga_on_Heart_Rate_Variability_in_University_Students-_ A_Pilot_Study 38

39. Thank you By Siddhartha J ain 18Y0069 December 27, 2021 39