Ashtanga 101

Here you will find some of the essentials of astanga yoga: the opening and closing mantras, the eight limbs, the yamas and niyamas, plus some recommended reading.

If you think there is something missing, let me know!

The eight limbs of yoga

The ‘eight limbs’ are a complete practice encompassing four practical outer limbs and four mental internal limbs. It is a reference to the yoga philosophy of Patanjali from about 2000 years ago.

यम

नियम

आसन

प्राणायाम

प्रत्याहार

धारणा

ध्यान

समाधि

yama

niyama

āsana

prāṇāyāma

pratyāhāra

dhāraṇā

dhyāna

samādhi

restraints

observances

posture

breath/prana control

sense withdrawal

concentration

meditation

enlightenment

Yamas & Niyamas

The Yamas and Niyamas are often seen as ‘moral codes’, or ways of ‘right living’. They really form the foundation of our whole practice.

Yamas

अहिंसा ahiṃsā non-violence

सत्य satya truthfulness

अस्तेय asteya non-stealing

ब्रह्मचर्य brahmacarya body & mind control

अपरिग्रह aparigraha non-greed

Niyamas

शौच śauca cleanliness

सन्तोष santoṣa contentment

तपस् tapas discipline

स्वाध्याय svādhyāya self study

ईश्वरप्रणिधान īśvara-praṇidhāna surrender

Astanga opening + closing mantras

Both the opening and closing mantra help tie us into the history of yoga.

Opening mantra

वन्दे गुरूणां चरणारविन्दे सन्दर्शितस्वात्मसुखावबोधे

निःश्रेयसे जाङ्गलिकायमाने संसारहालाहलमोहशान्त्यै

Oṃ

vande gurūnāṃ caraṇāravinde sandarśita-svātma-sukhāvabodhe

niḥśreyase jāṅgalikāyamāne saṃsāra-hālāhala-moha-śāntyai

ābāhu-puruṣākāraṃ śaṅkha-cakrāsi-dhāriṇam

sahasra-śirasaṃ śvetaṃ praṇamāmi patañjalim

I bow to the two lotus feet of the gurus,

Through which the understanding of the happiness in my own Soul has been revealed.

My ultimate refuge, acting like a snake doctor,

For the pacifying of the delusions caused by the poison of cyclic existence.

Who has the form of a human up to the arms,

Bearing a conch, a discus and a sword.

White, with a thousand heads,

I bow to Patañjali.

– translated by Zoë Slatoff

Closing mantra

स्वस्ति प्रजाभ्यः परिपालयन्तां न्यायेन मार्गेण महीं महीशाः

गोब्राह्मणेभ्यः शुभमस्तु नित्यं लोकाः समस्ताः सुखिनो भवन्तु

ॐ शान्तिः शान्तिः शान्तिः

Oṃ

svasti prajābhyaḥ paripālayantāṃ nyāyena mārgeṇa mahīṃ mahīśāḥ

go-brāhmanebhyaḥ śubham astu nityaṃ lokāḥ samastāḥ sukhino bhavantu

Oṃ śāntiḥ śāntiḥ śāntiḥ

May the rulers of the earth protect the well-being of the people,

With justice, by means of the right path.

May there always be good fortune for cows, Brahmins and all living beings,

May the inhabitants of all the worlds be full of happiness.

Oṃ Peace, Peace, Peace!

– translated by Zoë Slatoff

Moon Days

Traditionally astanga yoga isn’t taught on moon days (days when there is a full or a new moon), as the potential for injury is greater. Therefore I don't practice, or teach Ashtanga on these days.

See below for a list of the moon days in 2024.

2024

January

Thursday 11th ● new moon

Thursday 25th ○ full moon

February

Friday 09th ● new moon

Saturday 24th ○ full moon

March

Sunday 10th ● new moon

Monday 25th ○ full moon

April

Monday 08th ● new moon

Wednesday 24th ○ full moon

May

Tuesday 07th ● new moon

Thursday 23rd ○ full moon

June

Thursday 06th ● new moon

Friday 21st ○ full moon

July

Friday 05th ● new moon

Sunday 21st ○ full moon

August

Sunday 04th ● new moon

Monday 19th ○ full moon

September

Monday 02nd ● new moon

Wednesday 18th ○ full moon

October

Wednesday 02nd ● new moon

Thursday 17th ○ full moon

November

Friday 01st ● new moon

Friday 15th ○ full moon

December

Sunday 01st ● new moon

Sunday 15th ○ full moon

Monday 30th ● new moon

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