ashtanga yoga
with ana clara montenegro
about the practice
Ashtanga Yoga is a method of teaching, practicing and engaging with the ancient philosophy of Yoga.
Translated from Sanskrit, Ashtanga Yoga means “the path of eight steps”, a concept developed by Patanjali around 2000 years ago and spread like a rhizome across the South Asian continent until it reached contemporary times.
The way we practice today is also known as Ashtanga Vinyasa Yoga and was developed by Sri K. Patthabhi Jois in a close relationship with his teacher Tirumalai Krishnamacharya, in the city of Mysore in India. The method grew out of a long research into the body-mind relationship, focusing on the integration of the different layers (koshas) of the human being, promoting health in every sense.
Traditionally, the practice follows three series of postures (asanas) to be gradually integrated into the practitioner's daily life. The series are Yoga Chikitsa (primary series, with a therapeutic focus), Nadi Shodhana (intermediate series) and Sthira Baga (advanced series, divided into other series). The asanas, as well as the movements between postures, are performed in deep connection with the breath, in a synchrony called vinyasa. In top of this, the whole practice takes into account the conscious activation of certain muscle groups (bandhas) and the focus of the gaze (drishti), so as to create mindfulness and direct energy flows in the body.
Traditional teachers say that the practice is completed by integrating Pranayama (practices of breathing and expanding vital energy) and reciting Mantras.
Translated from Sanskrit, Ashtanga Yoga means “the path of eight steps”, a concept developed by Patanjali around 2000 years ago and spread like a rhizome across the South Asian continent until it reached contemporary times.
The way we practice today is also known as Ashtanga Vinyasa Yoga and was developed by Sri K. Patthabhi Jois in a close relationship with his teacher Tirumalai Krishnamacharya, in the city of Mysore in India. The method grew out of a long research into the body-mind relationship, focusing on the integration of the different layers (koshas) of the human being, promoting health in every sense.
Traditionally, the practice follows three series of postures (asanas) to be gradually integrated into the practitioner's daily life. The series are Yoga Chikitsa (primary series, with a therapeutic focus), Nadi Shodhana (intermediate series) and Sthira Baga (advanced series, divided into other series). The asanas, as well as the movements between postures, are performed in deep connection with the breath, in a synchrony called vinyasa. In top of this, the whole practice takes into account the conscious activation of certain muscle groups (bandhas) and the focus of the gaze (drishti), so as to create mindfulness and direct energy flows in the body.
Traditional teachers say that the practice is completed by integrating Pranayama (practices of breathing and expanding vital energy) and reciting Mantras.
lineage and approach
A lineage is the way in which yogic knowledge is taught over the centuries. Each lineage places the practitioner in a long chain of wisdom and provides reassurance that the practice we have today has been tested and seen results.
I was initiated into the lineage of Ashtanga Yoga by Andrea Lutz, a student of Manju Jois and Nancy Gilgoff, both students of Sri K. Patthabhi Jois. Following their teachings, I have learned to value thetherapeutic and holistic aspects of the practice, bringing an individualized approach to the method. Instead of focusing on training bodies to fit into postures, we adapt the postures to suit individual bodies, enhancing each person's strengths and facilitating a light and pleasurable involvement within this ancient practice.
Ashtanga Yoga is dynamic and intense. Effort and sweat are part of the process of cleansing the body and many practitioners are surprised by the strength that the practice requires. To develop this strength, it’s recommended to practice 3 times a week for complete beginners and 6 times a week for more experienced practitioners. Maintaining daily practice helps us to keep the fire (tapas) alive and, little by little, the practice becomes a natural part of our daily lives.
The most traditional way of learning Ashtanga Yoga is in what we call the Mysore style. In this method, students receive personalized guidance and adjustments within a group setting. The Mysore room is generally quiet and focused, allowing the series to be taught individually, respecting the rhythm of each practitioner and creating the opportunity to learn a practice that can be done anywhere. All levels, ages, bodies and minds are welcome.
I was initiated into the lineage of Ashtanga Yoga by Andrea Lutz, a student of Manju Jois and Nancy Gilgoff, both students of Sri K. Patthabhi Jois. Following their teachings, I have learned to value thetherapeutic and holistic aspects of the practice, bringing an individualized approach to the method. Instead of focusing on training bodies to fit into postures, we adapt the postures to suit individual bodies, enhancing each person's strengths and facilitating a light and pleasurable involvement within this ancient practice.
Ashtanga Yoga is dynamic and intense. Effort and sweat are part of the process of cleansing the body and many practitioners are surprised by the strength that the practice requires. To develop this strength, it’s recommended to practice 3 times a week for complete beginners and 6 times a week for more experienced practitioners. Maintaining daily practice helps us to keep the fire (tapas) alive and, little by little, the practice becomes a natural part of our daily lives.
mysore style
The most traditional way of learning Ashtanga Yoga is in what we call the Mysore style. In this method, students receive personalized guidance and adjustments within a group setting. The Mysore room is generally quiet and focused, allowing the series to be taught individually, respecting the rhythm of each practitioner and creating the opportunity to learn a practice that can be done anywhere. All levels, ages, bodies and minds are welcome.
my experience
I started practicing yoga when I was 16, looking to strengthen an overly flexible body and ground a distracted mind. I went through different styles and lineages until I found Ashtanga Yoga with Andrea Lutz back in Berlin. Practicing in the Mysore style immediately captivated me and deepened my understanding of yoga.
I was trained by Andrea Lutz to become a teacher, taking part in trainings in the primary and intermediate series, and assisting in regular classes, retreats and workshops. Working side by side with my teacher, I learned the art of hands-on adjustments and the importance of touch in this method. Over the years, I have also practiced with Manju Jois, Sathu Jois and Vijay Kumar, great Indian teachers who keep this ancient practice alive.
I taught Mysore classes at the Ashtanga Studio Berlin and the Ashtanga Yoga Raum Frankfurt.
I studied Pranayama with Yoga Education Collective, Sanskrit and mantras with Yuri D. Wolf and Samadhi Collective. As well as yoga, I have experience with dance, somatic movement and improvisation. I studied women's health therapies with Bel Saide. I've been teaching movement since 2018 and I remain curious about the body as a vessel for experiences, movement as an alchemical process and breathing as spiritual connection.
I was trained by Andrea Lutz to become a teacher, taking part in trainings in the primary and intermediate series, and assisting in regular classes, retreats and workshops. Working side by side with my teacher, I learned the art of hands-on adjustments and the importance of touch in this method. Over the years, I have also practiced with Manju Jois, Sathu Jois and Vijay Kumar, great Indian teachers who keep this ancient practice alive.
I taught Mysore classes at the Ashtanga Studio Berlin and the Ashtanga Yoga Raum Frankfurt.
I studied Pranayama with Yoga Education Collective, Sanskrit and mantras with Yuri D. Wolf and Samadhi Collective. As well as yoga, I have experience with dance, somatic movement and improvisation. I studied women's health therapies with Bel Saide. I've been teaching movement since 2018 and I remain curious about the body as a vessel for experiences, movement as an alchemical process and breathing as spiritual connection.
