Hatha : Ashtanga vs. Iyengar

When practicing yoga we sometimes hear our teachers speak about the types of yoga that are available... or you hear different studios offer one of the three types of yoga.  Being the most popular types, I wanted to go over what each type of yoga is and what it means for you in your daily practice.  Maybe branch out and try something new!  I practice at an Iyengar based studio that has a monthly Ashtanga Primary Series.  Heres what that means..

Hatha Yoga:

The word hatha means willful or forceful. Hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body—especially the main channel, the spine—so that energy can flow freely.  Hatha is also translated as ha meaning "sun" and tha meaning "moon." This refers to the balance of masculine aspects—active, hot, sun—and feminine aspects—receptive, cool, moon—within all of us. Hatha yoga is a path toward creating balance and uniting opposites. In our physical bodies we develop a balance of strength and flexibility. We also learn to balance our effort and surrender in each pose.

Ashtanga Yoga:

Is a system of yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This method of yoga involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light and strong body, and a calm mind. 

Ashtanga yoga literally means "eight-limbed yoga," as outlined by the sage Patanjali in the Yoga Sutras. According to Patanjali, the path of internal purification for revealing the Universal Self consists of the following eight spiritual practices:

Yama [moral codes]
Niyama [self-purification and study]
Asana [posture]
Pranayama [breath control]
Pratyahara [sense control]
Dharana [concentration]
Dhyana [meditation]
Samadhi [absorption into the Universal]

There are six different Ashtanga series through which a student progresses at his or her own pace.

The Ashtanga method stresses daily Vinyasa flow practice using ujjayi breathing (audible sounding reath,ocean breath), mula bandha (root lock), uddiyana bandha (abdominal lock), and drishti (point of focus while practicing).

There are six different Ashtanga Primary Series.  The first or primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which means yoga therapy, realigns the spine, detoxifies the body, and builds strength, flexibility and stamina. The series of about 75 poses takes an hour and a half to two hours to complete, beginning with sun salutations (surya namaskara A and surya namaskara B) and moving on to standing poses, seated poses, inversions and backbends before relaxation.  The intermediate or second series is called Nadi Shodana, meaning nervous system purification. It cleanses and strengthens the nervous system and the subtle energy channels throughout the body. This series is only introduced when the primary series is strong. It follows the same progression (sun salutations, standing, sitting etc.) as the primary series, but introduces new poses and variations.  The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi Jois originally outlined two intensive advanced series, but later subdivided them into four series to make them accessible to more people. These series emphasize difficult arm balances and are only appropriate for extremely advanced students.

Iyengar: 

The Practice

The Iyengar method of Yoga is initially learned through the in-depth study of asanas (posture) and pranayama (breath control).
BKS Iyengar has systematised over 200 classical yoga Asanas and 14 different types of Pranayamas (with variations of many of them) from the simple to the incredibly difficult. These have been structured and categorized so as to allow a beginner to progress surely and safely from basic postures to the most advanced as they gain flexibility, strength and sensitivity in mind, body and spirit.

Asana

In practice Iyengar yoga focuses particularly on three aspects. Correct body alignment allows the body to develop harmoniously in an anatomically correct way so that the student suffers no injury or pain when practising correctly. As all bodies are different and people have different weaknesses and strengths.  Iyengar makes use of props to help the body into the correct positions required. Props are objects like wooden blocks, chairs, blankets and belts that help one adjust or support oneself in the different postures so that one can work in a range of motion that is safe and effective. An added benefit is that although the therapeutic aspects of asanas and pranayama have been known for centuries, Mr Iyengar's unrelenting emphasis on correct anatomical alignment and methods of working have refined the therapeutic aspects of Yoga. Thus practice of Iyengar yoga will often result in eliminating aches and pains, improve posture etc. but Iyengar Yoga can also be used to treat many ailments, including extremely serious medical conditions, under the supervision of a suitably experienced teacher. The other two key aspects of asana practice in the Iyengar system are correct sequencing in which there is a powerful cumulative effect achieved by practicing asanas in particular sequences. The concept of timings means postures are held for considerable lengths of time to let the effects of the poses penetrate deeper within the individual

Pranayama

Pranayama is started once a firm foundation in asana has been established as physically the student requires the alignment, flexibility, lung capacity and training necessary to sit and breathe correctly while practicing. Pranayama gives numerous physical benefits including toning the circulatory, digestive, nervous and respiratory systems, activating the internal organs and creating a feeling of energy and calmness. Equally importantly it also brings the mind and senses under control and make the individual fit for the experience of meditation.

With that being said, the studio that I practice at makes great use of props that are available.  Blocks, blankets, straps, bolsters, sandbags, and the Great Yoga Wall.  Each of these props allows for safe practice allowing you to explore your comfort level and then if ready, taking it to the next level.. all safely :)

Ash

Vinyasa.. Like Beads on a Garland

Vinyasa arises from merging breath and movement into one another. Asanas become the pearls on a thread, thoughts like raindrops in the ocean, practice becomes an energetic track in the ether, the breath like the rush of the sea...

 
Vinyasa (movement) connects the individual postures (Asana) like pearls on a garland.The Ujjayi breath runs evenly through the movements (Vinyasa) and postures (Asanas), like the thread in the centre of the garland. This sequence of breath and movement of Ashtanga yoga, according to the tradition has been practised in this way for thousands of years. Each Vinyasa is supported either by an inhalation or an exhalation. Often, extra breaths are connected to the vinyasa. It can take a while until you have understood the system, but then you can ride effortlessly along the garland.

It is like using the body to pray with a rosary. Your thoughts are dissolved in the flow of movement, like raindrops that fall into the Ganga (=Ganges) and carried to the ocean.

Meditation in movement is created; in breath – Vinyasa – Ujjayi – movement - breath … - no thought. „ 
yogah chitta vritti nirodhah (योगः चित्त वृत्ति निरोधः, yogaḥ citta vṛtti nirodhaḥ) (Yoga is the suspension of the fluctuations of the mind)“ Yoga Sutra 1.2.

Everything that we do has a consequence. A footprint is left behind, a energetic track in the ether.When I stand on my mat in the morning, I can feel the gigantic energy field. For thousands of years, yogis have practiced this sequence of movements. The practise is already there, waiting for me, it calls me anew each morning. I stand on my mat, like at a bus stop. I wait for the practise. It’s energy field is strong, strong enough to carry me from vinyasa to vinyasa.
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Why is there a Vinyasa between each Asana (static Position)?“.This question is bordering on a misunderstanding: The Vinyasa is not between the Asanas, rather the Asana is between the Vinyasas. The postures are pauses in the flow of the movement.

If you try to bend glass while it is cold, it will break. Only when it is heated can it be formed.Your body behaves in the same way. If you try to perform asana without the necessary heat, you can injure yourself. Your vinyasa practise creates this inner fire. 

The traditional practise method is repeated in the Vinyasa-Count :Name of the asana, complete vinyasa count, vinyasa number, at which the asana is reached. A detailed description of the individual movements follows: Traditional numbering, supporting breath (IN/EX), additional breaths in brackets, traditional duration in an asana (xBR). The count listed is always the complete count, from standing back to standing. The movements actually performed during the vinyasa sequence are printed bold.

Purvattanasana
Vinyasa: 15Asana: 8
1 IN raise hands up
2 EX stretch forward and down to Uttanasana
3 IN open the chest, look to third eye
4 EX float back to Chaturanga Dandasana
5 IN roll up to Urdhva Mukha Svanasana
6 EX roll back to Adho Mukha Svanasana
7 IN float up to arm balancing
(EX) lower slowly into Dandasana, place hands behind the back
8 IN lift hips up to Purvattanasana
5BR Purvattanasana
9 EX lower down to Dandasana
10 IN roll up to arm balance
11 EX float back to Chaturanga Dandasana
12 IN roll up to Urdhva Mukha Svanasana
13 EX roll back to Adho Mukha Svanasana
14 IN float forward, look to the horizon
15 EX head down to Uttanasana
16 IN head up, leave hands on the ground

(*via www.ashtangayoga.info)