Ashtanga Vinyasa Yoga as taught by Sri K Pattabhi Jois is a traditional hatha yoga practice that is very focused about a few aspects of asana (yoga poses) that are fundamental and necessary to its practice. They are called “Tristana” and are the following three qualities of asana:

  1. Dristi are the points of focus for the eyes. Because eyesight is the predominating sensory factor that prohibits meditative aspects of the mind, it must be controlled through points of focus. These points of focus are adhered to by all practitioners of Ashtanga in one way or another, and they are as follows:

    1. Nasagram drishti: Tip of the nose

    2. Ajna chakra or bhrumadhya drishti: Between the eyebrows

    3. Nabhi chakra drishti: Navel

    4. Hastagram drishti: Hand

    5. Padayoragram drishti: Toes

    6. Parshva drishti: Far to the right

    7. Parshva drishti: Far to the left

    8. Angushtha Ma Dhya drishti: Thumbs

    9. Urdhva or antara drishti: Up to the sky

  2. Bandhas are “muscle locks” that are energetic powers created by the burst of energy utilized as the sections of muscles are clenched. The most common bandhas utilized in Ashtanga are:

    1. Mula Bandha; root lock/pelvic floor

    2. Uddhiyana Bandha; upward flying/redirecting of downward motion in the region of the belly

    3. Jalandhara Bandha; the throat lock (rare, but typically involving a lowering of the chin)

  3. Pranayama is the fourth limb of yoga. There are many practices in hatha yoga that involve pranayama, but the first pranayama taught in Ashtanga is called “Ujjayi” which is a hissing sound made by a slight closure of the glottis in the throat.

BELOW ARE SOME FUNDAMENTAL POSTURES TAUGHT IN THE KRISHNAMACHARYA LINEAGE OF ASHTANGA YOGA

 Up dog: https://vimeo.com/113054179

Down dog: https://vimeo.com/117669436

Surya Namaskara: https://vimeo.com/42070122

Padangustasana: 

Padahastasana: https://vimeo.com/262677024

Uthita Trikonasana: https://vimeo.com/124770399 adjustments: https://vimeo.com/41230923

Parivritta Trikonasana: https://vimeo.com/242752846

Uthita Parsvakonasana: https://vimeo.com/241620473

Prasarita Paddotanasana: https://vimeo.com/69756669

Parsvo: https://vimeo.com/40523744

Uthita Hasta Padangustasana: https://vimeo.com/74332413

Ardha Baddha Padmottonasana: https://vimeo.com/74202951


Paschimattanasana: https://vimeo.com/38417449

Purvottanasana: https://vimeo.com/131306452

Marichyasana A: https://vimeo.com/42159515

Marichyasana C: https://vimeo.com/80715643

Navasana: https://vimeo.com/43172548

Bujapidasana: https://vimeo.com/43172548

Baddha Konasana: https://vimeo.com/80721956

Supta Kurmasana: https://vimeo.com/173469738

Upavistha Konasana: https://vimeo.com/80681742

Urdva Dhanurasana: https://vimeo.com/175408441