Advanced A: The Third Series of Ashtanga Yoga
Advanced A, The Third Series of Ashtanga Yoga: Sthira Bhaga and the Path to Mastery
Ashtanga Yoga, developed by Sri K. Pattabhi Jois, is a dynamic and transformative practice consisting of six series: Primary Series, Intermediate Series, and Advanced Series. Advanced A, the Third Series is the first of the advanced series and represents a significant step in a practitioner’s journey toward mastery in Ashtanga Yoga. This article will explore the core elements of the Advanced A Series, the key postures, and the benefits of practicing this powerful and challenging sequence.
What is the Third Series of Advanced A?
The Advanced A Series of Ashtanga Yoga is also called Sthira Bhaga, which translates to “stabilizing radiance” or “the balance of strength and grace.” The third series is designed to take a practitioner to the next level in both physical and spiritual practice, cultivating a deeper connection between mind, body, and spirit.
The Advanced Series as a whole are considered the most challenging sequences in Ashtanga Yoga, requiring abundant strength, flexibility, and concentration. It consists of four different series (A, B, C, and D), with the Third Series (Advanced A) being the first in the sequence. The postures in the Advanced A Series are demanding, with several leg behind the head postures, arm balances, splits and deep backbends, that enhance both strength and flexibility.
Key Elements of the Advanced A Series:
•Leg Behind the Head Postures: The third series includes seven leg behind the head postures. It is important to master the leg behind the head postures of the first and second series prior to beginning the third series.
•Arm Balances: This series includes advanced arm balancing poses like Eka Pada Bakasana (One Legged Crow Pose), Koundinyasana (Sage Koundinya’s Pose), and Ashtavakrasana (Sage Ashtavakra’s Pose). These arm balances require both strength and core stability and help build mental focus, patience, and endurance.
•Splits: The Third Series includes Hanumanasana (God Hanuman’s Pose), Supta Trivikramasana (Reclining Splits) and Trivikramasana (Standing Splits/three strides pose), which stretch the legs and hips.
•Backbends: The Advanced A Series incorporates deep backbends, such as Natarajasana (Dancer Pose), Viparita Shalabhasana (Inverted Locust Post), and Raja Kapotasana (King Pigeon). These postures challenge the practitioner’s spinal flexibility and strength while also opening up the chest and hips, improving overall posture.
•Inversions: As in the other series, inversions like Sirsasana (Headstand) and Sarvangasana (Shoulderstand) are key components of the Advanced A Series. These postures help to reverse the flow of energy in the body, promote blood flow to the brain, and enhance mental clarity.
Mastery of the Primary and Intermediate Series is Essential
Before embarking on the Advanced A Series, a practitioner must have mastered the Primary Series (Yoga Chikitsa) and the Intermediate Series (Nadi Shodhana). Each series builds upon the previous one, and they serve as the foundation for the more advanced postures.
The Primary Series focuses on healing, alignment, and building strength and flexibility in the body. It emphasizes basic standing poses, seated postures, and twists that help prepare the body for the more intense movements in the Intermediate and Advanced Series.
The Intermediate Series, known as Nadi Shodhana (Nadi Purification), works to purify the body’s energy channels (nadis) and the mind. This series includes deep backbends, hip-openers, and twisting poses that help to prepare the practitioner for the advanced postures in the later series. By the time you reach the Advanced A Series, you should be able to practice the complete form of the primary and intermediate series poses.
Why the Advanced A Series is Important in Your Yoga Journey
1.Physical Strength and Flexibility
The Advanced A Series requires significant physical strength, particularly in the arms, core, and back. The deep backbends and arm balances challenge flexibility and stability while simultaneously enhancing endurance. Over time, practitioners gain increased physical strength, flexibility, and coordination, making it an excellent tool for overall fitness and health.
2.Mental Focus and Discipline
Mastering the Advanced A Series requires more than just physical ability—it demands mental focus and discipline. Many of the postures are challenging, both physically and mentally. The practice requires dedication, perseverance, and a deep inner strength to maintain focus through difficult postures. This mental resilience can translate into greater calm and clarity both on and off the mat.
3.Spiritual Growth and Self-Realization
As with all aspects of Ashtanga Yoga, the Advanced A Series is also about spiritual growth. The poses are not just meant to develop physical strength and flexibility but to prepare the practitioner for a deeper, more meditative experience. The practice of Sthira Bhaga opens the channels of energy (prana) in the body, allowing for spiritual progress and greater self-awareness. The series encourages practitioners to move through the postures with grace and focus, cultivating a calm, centered mind that is essential for deepening one’s spiritual practice.
4.Mastery of Breath Control (Pranayama)
In Ashtanga Yoga, breath control is integral to each movement, and the Advanced A Series takes this principle to the next level. As you progress through the series, the combination of strength and breath helps regulate your energy and mental state. The practice of Ujjayi Pranayama (victorious breath) becomes crucial in maintaining focus and endurance during the challenging postures, helping to increase the prana (life force) within the body.
5.Developing Radiance and Stability
As the name Sthira Bhaga suggests, the Advanced A Series fosters the balance between stability and radiance. The practice helps to cultivate inner peace, calm, and clarity while strengthening the body and mind. The result is a radiant, stable presence that can be felt in all aspects of life.
How to Approach the Advanced A Series
1.Build a Strong Foundation
Before attempting the Advanced A Series, ensure that you have a solid foundation in the Primary and Intermediate Series. Practice these series consistently to build the strength, flexibility, and discipline needed for the Advanced Series. The Intermediate Series is especially important as it focuses on purifying the nervous system (through Nadi Shodhana), and it is during this phase that the practitioner continues to deepen their breath, calm the mind, and release any mental blockages. The purification of the mind is just as important as the physical preparation before moving on to advanced asanas. This period of purification helps set the stage for the mental clarity required to approach the more challenging poses in the Advanced A Series.
2.Perfecting the Yamas
In yoga, the Yamas (ethical guidelines for living) play a foundational role in a practitioner’s journey. Before diving into the intensity of the Advanced Series, it is essential to refine these values, which include Ahimsa (non-violence), Satya (truthfulness), and Asteya (non-stealing). These practices are not just theoretical but need to be integrated into your daily life and practice. By adhering to these principles, you cultivate a clear, focused, and compassionate mindset that will carry over into your physical practice. For instance, Ahimsa helps ensure that you practice the asanas with gentleness and respect for your body’s current abilities, while Satya encourages honesty about your limits and progress. Asteya teaches you to refrain from comparing your progress with others and fosters a spirit of contentment with your own practice.
3.Take Your Time
The Advanced A Series is not meant to be rushed. It requires dedicated practice to build the strength, flexibility, and mental fortitude to perform the postures correctly. This series is learned one posture at a time, with each pose building on the previous one. It’s important to understand that achieving mastery in this series doesn’t happen overnight. Each posture needs to be practiced hundreds of times to fully experience the benefits and to correctly complete the asanas. With consistent practice and attention to breath, and drishti, the practitioner will gradually unlock deeper layers of the postures. Be patient with yourself, and approach each posture with awareness and care. Over time, your body and mind will gradually open to the practice.
4.Work with an Experienced Teacher
Given the complexity and difficulty of the Advanced A Series, it is important to learn from an experienced teacher who can guide you through the postures and provide personalized adjustments. Caroline Klebl offers invaluable insight into the Ashtanga method and the practice of each series. Her knowledge will help you understand the subtleties of alignment, breath, and bandhas, ensuring that your practice is both safe and effective.
Conclusion
The Advanced A Series (Sthira Bhaga) of Ashtanga Yoga is an incredible journey that demands physical strength, flexibility, and mental focus. It offers profound benefits not just in terms of fitness but also for spiritual growth, the cultivation of prana, and self-realization. By mastering the earlier series and approaching the Third Series with patience and dedication, you can unlock the transformative power of Ashtanga Yoga and continue your journey toward becoming a skilled and enlightened practitioner.
The Third Series of Ashtanga Yoga will deepen your understanding of Ashtanga Yoga and lead you to a place of greater stability, grace, and inner radiance.