Ashtanga Fundamentals

A short talk about the program from Sofia. She talks about what Ashtanga yoga means to her and gives you tips on how to approach the program and your practice.

There is one theory lesson and two practice classes each week. Ideally, do the practice classes twice each week, so that you stand on your yoga mat four times a week.

In this class you learn what Ashtanga Vinyasa yoga is, the tools we use to find meditation in the asana practice, and why we practise.

You also learn some of the background and history of Ashtanga yoga, and the philosophy of the eight limbs of yoga.

What is Ujjayi, and why do we breathe with sound during the physical practice of yoga?

In this first practice video, we step back to basics and learn the first part of the Ashtanga yoga sequence, the Sun Salutation. Level 1-2, no props needed.

In this class we focus on Sun Salutation B, which consists of 17 movements, also called vinyasas: movement synchronised with breath.

After that, we look at the first standing postures of the Ashtanga sequence. Level 1-2, no props needed.

The yoga guidelines for a healthy relationship with the world. In this yoga philosophy class, we look at the first step of the eight-limbed path, called Yama.

We go into the five practices of Yama in detail: Ahimsa, Satya, Asteya, Brahmacharya and Aparigraha. These observances guide us towards a right way of living, so that we can feel good walking on this earth and feel the wholeness, the union, of yoga.

We look at the meaning and pronunciation of the opening mantra and the closing mantra in Ashtanga yoga, and we sing them together with call and response.

The opening chant teaches us about gratefulness, and the closing chant is a mantra for peace (Shanti).

We go through what we have done so far and add the finishing sequence.

The finishing sequence in Ashtanga yoga starts with some basic backbending and inversions, all to prepare for the rest, Savasana, the last asana of the Ashtanga sequence. It rounds off every Ashtanga Vinyasa practice: 16 asanas practised in order, for a harmonious flow of energy. Level 1-2.

In this class we focus on creating more flow in the transitions between postures, and go a bit further in the standing sequence, all the way to the balancing postures.

As always, we warm up the body with a few Sun Salutations. Level 1-2, no props needed.

In this theory lesson, Sofia takes you through the second limb of the Ashtanga tree, called Niyama.

Niyama teaches us five inner practices that help us with self-discipline as we move along the path of yoga.

More than halfway into the course. We have set a good base to stand on and are ready for the seated postures, which come after the standing sequence.

Sofia gives you the modifications you need. Forward folds are not easy for everyone, so use your imagination if a posture doesn't feel right: sit on a pillow, roll a mat under your knees, and use the tools you need to fit the practice to your body.

Now we are ready to move forward. We have gone through the standing postures and the first part of the seated postures.

Now let's put them together into a flow and find the pace of the practice. Level 1-2, no props needed.

Have you thought about the goal of yoga? We have talked about the first two steps of the eight-limbed path. Now let's go through the rest.

In this class Sofia takes you from the physical body to deeper levels of concentration and meditation, towards the goal of yoga: Samadhi, often described as ultimate bliss or enlightenment.

Good job. You have reached the last week of this program. In this practice we look at the last part of the seated postures, up to Upavistha Konasana.

These postures are more advanced. Don't push yourself into poses your body is not ready for. Remember to be non-violent towards yourself.

In this last class, we go through the Primary Series with a focus on the key postures of the sequence, all the way to the end.

Get ready to move with your breath, and bring everything you have learned so far into this class. Sixty minutes, level 1-2, no props needed.

You have reached the end of this course. Great job.

In this clip you find Sofia's best advice on how to keep the practice going regularly and keep learning.

Practice, practice, practice.