Modifications
The Ashtanga yoga system is perhaps more challenging than other systems of hatha
yoga. Unless you are very young, very strong, very flexible or very talented in another
way, it will take you to your limits, whether they occur in the Primary, Intermediate or
Advanced Series. But it does offer benefits that practitioners with less stamina, less
muscular strength or perhaps a practitioner with an old injury can still enjoy. There are
Ashtanga yoga practitioners in their seventies, or practitioners with serious physical
handicaps such as surgery or the amputation of limbs.
The Series in Ashtanga yoga are well-defined, and the teachers have neither the
authority nor the wish to change the sequence. Therefore, they will always encourage
the students to continue trying, and no teacher will put up with cant. However, this
does not exactly mean that there are no options for modifications at all.
Ashtanga yoga practitioners are expected to practise with determination, that is, you
are expected to work seriously but you are definitely not expected to go beyond your
limits and injure yourself ("If it hurts, you ´re doing it wrong" - David Williams).
Although the operations in a busy shala (school) have to be efficient and there is no
time for individual counselling during a led class, it would be wrong to conclude that a
student would not be allowed to find his own approach to an asana at all.
„I´ve heard a lot of complaints from students who are having difficulty with a
certain posture (in the Ashtanga series) and aren´t being taken further
beyond that point, are not being given any modification of that posture to
practise. This isn´t the way to teach because there´s always a different
avenue to approach it from. ( …. ) of course you can modify a pose. A lot of
teachers are just making up their own rules. And they´re giving a bad name to
Ashtanga yoga, or any kind of yoga. A lot of what´s going on is because of
tremendous ego.
( …. )
I just want to share what I know. I can say this is the way they taught in
ancient India. This is the way my father taught. And this is the way I want to
teach. I don´t want to put any of my ego into it.”
Manju Pattabhi Jois/Richard Clark, Setting The Record Straight.
In: Australian Yoga Life 12 (2005), pp. 44-45
If you encounter difficulties resulting from a physical cause that will not allow you to
practise an individual asana in its full version (like a scoliosis, short tendons or a
damaged joint), we recommend that you use your own wits and that you realize when
you have reached your personal limit. Then (but only then!), modify the posture (not
the sequence of the Series) with the help of your teacher. Practise with reason and
build your yoga practice over time:
- Holding moola bandha is perhaps the most important aspect of Ashtanga yoga –
even more important than the breathing rhythm and by far more important than
performing an asana “correctly”. Originally, bandhas were the first thing that was
taught to beginners, followed by the breath and only then asanas were taught.
- In his book “Yoga Mala”, Shri K. Patthabi Jois has outlined the stages at which
Ashtanga yoga can be practised by those that cannot yet handle the full Primary
Series:
Stage 1: The Sun Salutations A and B
Stage 2: The Sun Salutations A and B plus the sequence from sarvangasana to
padmasana
Students that have mastered stage 2 should add the other asanas one by one at
their own pace.
- As a beginner in Ashtanga yoga, you may decide to learn the "Half Primary" (i. e.,
the Fundamental asanas, the Primary asanas including navasana and the Finishing
asanas) within a defined period of time until you can practise them alone without
support or stopping. It does not have to be perfect. This is a practice of about 60
minutes that can accompany you for your entire life.
- Those that have "mastered" the Primary Series can start with the Intermediate.
However, you never stop practising the Primary.
- And if you never get beyond the Primary Series, never mind. It is the most
important part of the Ashtanga yoga system.
- You may want to try to reap the benefits from the first two Series (Roga Chikitsa,
Disease Treatment and Nadi Shodana, Nerve Cleansing) on one single occasion.
For this, we recommend the following routine:
Fundamental asanas from surya namaskar up to ardha baddha padmottanasana
Primary asanas from utkatasana up to navasana or setu bandhasana
Intermediate asanas from pashasana up to mukta hasta sirsasana
Finishing asanas from urdhva dhanurasana up to sukhasana ("savasana")
This will take about 110 or 130 minutes, respectively.
- A good idea for a practice if your time does not allow you to do more, is the
following routine according to David Williams:
3 Sun Salutations A
3 Sun Salutations B
(If you hold urdhva mukha svanasana (the upward-facing dog) during this for five
breaths instead of just one, this is beneficial for the back)
Then:
yogamudrasana (10 breaths)
padmasana (25 breaths)
utpluthi (tolasana, up to 108 breaths)
sukhasana ("savasana", for as long as you want)
- If you have to modify an asana, check our books section and look at the options
given by David Swenson in his "Ashtanga Yoga, The Practice Manual".
Take it seriously but not too seriously.