Another thing to also highlight is the importance of the word “limb“. It is not “steps“ or “stages“ implying that it is a step by step progression until the last stage, samadhi. The eight limbs are meant to practiced simultaneously depending on the student’s level of practice. In each limb there are easier and more advanced practices, suiting everyone’s needs.

The Ashtanga Vinyasa Yoga system has 6 series of postures:

1. Primary series - yoga chikitsa = yoga therapy

2. Secondary series - nadi shodana = nerve cleansing

3. Advanced series (A,B,C,D) - sthira bhaga = divine stability

Traditionally one would practice 6 times a week, leaving Saturdays and Moon days (new and full Moon) as rest days. Ladies can also take time off during menstruation.

In each sequence the practice begins with 5 rounds of surya namaskara a (sun salutation a) and 3 rounds of surya namaskara b (sun salutation b). From there we begin with a standing sequence of postures which then leads to each different series, and closing off with the closing sequence of postures.

The foundation of the practice is tristana, a tool to help cultivate the presence of mind, focus and stability. The three parts are:

Ujjayi breath - ocean or victorious breath, to help synchronise asanas with vinyasa

Bandhas - energetic locks in the body, to support alignment and stability

Dristhi - yogic gaze, internal and external focus

Ashtanga Vinyasa Yoga is mostly practiced Mysore-style, meaning that once students have learnt the sequence of postures and the vinyasa count, they would practice with their own pace of breath. The teacher supports this practice with verbal and hands-on adjustments if needed, to help correct alignment and achieve the full expression of poses. The practice can be modified and adjusted based on the student’s needs. When one has firmly established certain poses/segments of the practice, he or she would get further poses to work on from the more advanced series. Similarly, when learning a new sequence, at the beginning one may only practice till a certain stage, until the body opens and strengthens up for the further parts of that series.

Led classes are useful for students to help memorise the poses and breath placement. Practice of your own is still extremely beneficial to integrate that knowledge.

Traditionally we begin the practice before sunrise, although work hours may effect that rhythm. It is highly recommended that once one has established a practice at a certain time, keep that same time of practice for each day. It is because the body needs to rest and recover between two practices to avoid over-exhaustion and injuries.