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Vinyasa Flow Vs. Ashtanga Vinyasa Flow: Is There A Difference?
There are several different kinds of yogic practices out there to study. Two forms of yoga are Vinyasa Flow and Ashtanga Vinyasa Flow. While both are yoga practices that draw from the same ancient origins and traditions, they both offer many differences as well. The type of yoga routine and workout you are seeking will determine which is right for you and your lifestyle.
Vinyasa Flow Overview (also called Vinyasa Yoga)
Vinyasa Yoga has often been called “Power Yoga.” It uses many of the same concepts as Ashtanga Vinyasa Yoga such as Ujjayi breathing. However, it is a much more free flowing form of yoga and does not follow a specific set of asanas (positions).
The term “flow” is used in reference to the synchronized breathing that is involved in any yogic practices or style. An instructor will lead a class to change from one position to another on a certain inhale or exhale of breath, hence the flow of the routine.
One of the most popular styles of yoga (and the one most practiced in gyms and yoga studios), Vinyasa Yoga is characterized in several ways:
The Physical
- Called Vinyasa Flow, Vinyasa Yoga, Power Yoga, Yoga For Athletes, Flow, Yoga Boot Camp
- Rigorous, physical workout
- Core work
- Intense cardiovascular workout
- Asanas for flexibility
- Pranayama techniques
- Strength-building exercises
- Typically a heated room
- You will sweat
- Can be challenging for beginners
The Mental
- Meditation – specifically “moving meditation”
- Silent practice, except for instructor
- Internal observations of movement of body and sensations associated with those movements
- Promotion of mental health
- Decreased stress
- Increased focus and concentration
Ashtanga Vinyasa Flow Overview (also called Ashtanga Vinyasa Yoga)
Ashtanga Vinyasa Yoga is a style of yoga that is far more structured and rigid than Vinyasa Yoga. It was taught by Sri K Pattabhi Jois of Mysore who passed away in 2009. The poses in this style are not free-flow but rather structured and progressive.
According to the tradition, if you have not completely mastered the first series of poses, you are not intended to continue along to the next series. Each series is also more difficult to master than the previous ones. There is a great deal of structure to this style, and you should be able to follow along in any Ashtanga class if you are in a true Ashtanga class – no matter where you are in the world!
The Physical
- A series of specifically sequential poses designed to produce internal heat and improve circulation.
- There is a great deal of focus on the synchronization of breathing with positioning.
- The poses are far more challenging than other forms of yoga and many people never get past mastering the first series.
- It is rumored that only two living people have mastered all six series (other than Pattabhi Jois).
- This type of yoga requires great discipline, stamina and commitment – perhaps significantly more than other forms of yoga.
Ashtanga yoga literally means “eight-limbed yoga,” and the path of purification must follow along with the mastery of the eight different limbs. One must have mastered the four external limbs before mastering the four internal limbs – which is an evolution that takes place over the course of a lifetime.
- Yama: the moral codes.
- Niyama: a self-purification and study.
- Asana: poses or postures.
- Pranayama: control of breathing, synchronized.
The Mental
The mental element of Ashtanga Yoga is very profound and meaningful. This is true for all yoga, but Ashtanga, in particular, follows such strict principles that they add to the real challenge of this style. The followoing are the four “internal” limbs.
- Pratyahara: the internal control sense.
- Dharana: concentration.
- Dhyana: meditation.
- Samadhi: contemplation, specifically of place in the Universe.
Similarities Between the Two Styles
There are similarities between the two styles of yoga.
- Importance of synchronized, controlled breathing - Pranayama, for example Ujjayi breathing
- Specific asanas or positions that can be found in either teaching
- Use of Vinyasa – the breath-controlled movements used in yoga
- Significance of bandhas – the inner “locks” that hold psychic energy within the body
- Importance of posture, control
- Value of mind-body-spirit connection
- Results – strength, conditioning, peace, calm, mental focus and unity (to name but a few)
- Both are rigorous physical workouts
Differences Between the Two Styles
While there are not many differences, the differences are significant for each practice.
- Freedom
- Vinyasa Yoga has much more room for experimenting
- Ashtanga Yoga is fixed
- Progression
- Ashtanga Yoga demands mastery before moving to another series
- Vinyasa does not
- Predictability
- Vinyasa Flow Yoga classes can be very unpredictable
- Ashtanga Vinyasa Yoga is extremely predictable – globally
Final Thoughts
Both styles of yoga have a lot to offer the practitioner. The key to choosing depends on your personal taste and style – as well as your commitment to the practice. Far more people choose Vinyasa Flow Yoga over Ashtanga because the demands of style are less. However, don’t be fooled by that. The physical demands of either are great. Both are intense, spiritually and bodily, and they are both great ways to become more fit – physically and mentally!
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