Ashtanga standing sequence: cultivating balance, breath and inner awareness
In my experience, the standing sequence in Ashtanga Yoga is a profound space for cultivating harmony—not just physically, but on a much deeper, internal level. While yoga is often viewed through a physical lens, as a workout or a means to achieve certain postures, the true essence of the practice goes far beyond what can be seen on the outside. It’s the subtle, internal work within the body that leads to the most significant growth in self-awareness and understanding.
When we engage in the standing sequence, we explore what it means to balance, not only on a physical plane, but mentally and emotionally as well. The body moves through different postures, occupying space, but the real exploration is internal. The space we inhabit within our body, and the stability we strive to maintain in each posture, becomes a reflection of our mental state.
At the heart of this sequence is vinyasa krama—the practice of consciously placing oneself on an intentional path. In Ashtanga Yoga, this path is illuminated through the integration of breath, bandha, drishti, and intention. Together, these elements transform the practice from a series of movements into a moving meditation. Each breath consciously guides us into the next movement, each gaze point anchors us in the present moment, and each posture becomes an intentional expression of stability and awareness.
In each pose, we are tasked with maintaining not only physical alignment but also mental composure. As we settle into the posture, we are brought to a drishti, a gazing point for the eyes, that anchors us in the present. At the same time, the ujjayi breathing provides an internal rhythm, an audible focus that keeps us grounded. Additionally, the practice of bandhas, particularly mulabandha (the root lock), creates a steady foundation from which balance and awareness can arise. Mulabandha engages the pelvic floor, creating stability in the body’s core while simultaneously directing energy upward. This subtle lock encourages us to connect deeply to the body’s center, cultivating a feeling of lightness and strength. When ujjayi, drishti, and mulabandha are combined with intention, they embody the principle of ashtanga vinyasa—a system that invites us to move with conscious alignment of body, breath, and purpose. These elements act as anchors, allowing us to maintain steadiness even as we navigate the varying challenges of the standing sequence.
This integration of breath, gaze, and locks brings the senses inward, fostering deep concentration and awareness of both body and mind. The physical form of theposture is only part of the experience; what truly matters is how we feel within it, and how we respond to the subtle shifts in balance and tension.
Yoga in the modern world is often sold as a physical practice, focusing on flexibility, strength, or achieving a particular aesthetic. While there is nothing wrong with wanting to cultivate these qualities, it is important to remember that these are only surface-level experiences. The true depth of yoga emerges when we begin to move beyond the external appearance of a posture and explore how it feels to inhabit the body in that moment.
As we work through the standing sequence, the real challenge is not achieving the perfect pose, but rather maintaining a sense of calm and focus as we encounter different physical stresses. These postures, though physical, become tools for cultivating awareness. The body serves as an anchor for the mind, and through each movement, breath, and lock, we are given the opportunity to stay present and composed. This is where the real growth happens—not in the outward form, but in the internal experience. The subtle practices within the physical postures—the focus on breath, the use of drishti, and the activation of bandhas—are what lead to the most profound transformation in as asana practice. It’s not about achieving a specific look in a posture; it’s about learning how to stay steady and aware amidst the fluctuations of the body and mind. This steadiness translates into our daily lives, as the awareness we cultivate on the mat becomes a tool for navigating challenges off the mat.
As we move through the standing sequence, we learn that how we feel in a posture is far more important than how it looks. When we stop trying to force ourselves into a particular shape and instead focus on our breath, our balance, and our mental state, we find a sense of freedom. The practice becomes less about performance and more about self-exploration, allowing us to approach each pose with curiosity and openness rather than judgment.
Ultimately, the standing sequence in Ashtanga Yoga is a tool for self-exploration and growth. While the physical postures are important, they are simply a starting point. The real work happens on a much subtler level, as we learn to cultivate awareness, balance, and steadiness within ourselves. When we approach the practice from this perspective, yoga becomes more than just a series of movements. It becomes a way to develop mental clarity and self-awareness, to navigate the challenges of life with composure and grace. This is the true essence of yoga—not what we look like in a posture, but how we feel and move through the practice.