Ashtanga yoga is a dynamic form of Hatha yoga whose aim is to unite mind, body and breath. Two aspects are present in Ashtanga yoga – the outer one (visible) and the inner (invisible) aspect. Visible aspect consists of asanas, physical body postures grouped in series, while the invisible aspect of practice consists of three parts: ujjayi breath, bandhas and drishtis. Asanas are connected by vinjasas, dynamic movements harmonised with breath. According to Sri K. Pattabhi Jois, the aim of vinjasas is to purify the body and the nervous system. Furthermore, Pattabhi says that vinjasas warm up blood and make it softer. The body temperature rises, sweating is increased and toxins leave the body. Also, vinjasas open up the central nervous channel. A person who does not practice any form of yoga, the blood is thicker and circulation weaker, which decreases vitality and life energy.

Asanas. Ashtanga yoga has 6 series of asanas: Primary series (Yoga Chikitsa – Yoga therapy) purifies and harmonises the body. Intermediate series (Nadi Shodana) purifies nervous system by opening up and purifying energy channels. Advanced series A, B, C and D (Sthira bhaga – divine stability) are a combination of strength and grace of the practice, and they demand greater stability, strength, focus and breath control. Each series should be completely mastered before going to the next series, and asana sequences should be followed exactly. Each posture is a preparation for the following one and it develops strength and balance needed for further development.

Breathing.  Breathing technique done during vinjasas and asanas is called the ujjayi breath (the breath of victory); the breath that is focused on the throat. Inhalation and exhalation should be peaceful and of equal length. In time, strength and length of the inhalation/exhalation can be increased, and longer breath stimulates greater stretching of the body. Long, stable ujjayi breath increases the inner fire and strengthens and purifies the nervous system.

Bandhas. Bandhas are extremely important component of Ashtanga vinjasa yoga. Bandha means a «lock» or «knot». Aim of bandhas is to «unlock» the energy and direct it in 72 000 nadis (energy channels) of the subtle body.

Mula (root) bandha is done in such a way that perineum is slightly contracted and, with man, lifted upwards, while with women it is slight contraction of the muscles around the uterus. At the beginning it is very difficult to recognize and select these muscles, so Pattabhi Jois instructs to contract the anus, which immediately includes the above mentioned muscles. Mula bandha, which is considered to be the master key, in the ancient times was exclusively taught directly from the teacher to the pupil after numerous years of asana and pranayama (breathing technique) practice. Its perfection brings spontaneous harmonising of the physical, mental and psychological body. Perineum contraction has multiple benefits in hormonal balance and in stimulation and harmonising of the nerves of the lower pelvis, thus regulating all the internal organs.

Mula bandha creates deep mental relaxation, so it releases most of the mental and psychosomatic irregularities that are direct or indirect consequence of stress, tension and anxiety. Mula bandha is especially useful in mental harmonisation of the mind, specifically with mental problems such as depression, neurosis, some phobias, hysteria and mania. There are experimental evidences that show the influence of mula bandha on psychosis. Because of its influence on the brain and because of good results in treating mania and depression, mula bandha is useful also with extreme mood swings present in manic-depression psychosis. In some cases it is helpful with schizophrenia, especially at an early stage. Energetically, mula bandha influences the awakening of the first chakra and kundalini (the greatest potential energy in the human nervous system). Also, it breaks brahma granti (blockage of energy in the first chakra), allowing the energy to flow through the central energy channel (sushumna)  that is necessary in the process of evolution. All of the mentioned means that mula bandha prepares for the true awakening.

Uddiyana (fly, lift) bandha is done in such a way that the stomach is pulled towards the spine and lifted upwards. Uddiyana bandha lifts the energy that was awakened by the mula bandha, further up towards the heart and lungs, as well as deeper into the central energy channel. One of the stronger effects of the uddiyana bandha is its influence on the solar plexus, which is said to be the second brain. Sri Sri Ravi Shankar says: «Solar plexus is the centre of gravity for the body and it has all our tensions, mostly emotional, stored in it.» It also heals the stomach. After practising the uddiyana bandha the feeling of relief and lightness of the body is present for the rest of the day. Uddiyana bandha is also advanced yogic practice.

Jalandhara bandha is a «throat lock» (Jois, 2002) performed in a way that chin is lowered towards the breast and shoulders are pulled backwards. This powerful lock is extremely healing for the thyroid gland and directs the energy downwards. Performing all three bandhas together is called maha (great) bandha. Its benefits are innumerable. This strong practice purifies the whole body and the energy is centred in the solar plexus, which is very important because it represents the major step of the human evolution. By all means, all this knowledge should be learned from an experienced teacher. During Ashtanga vinjasa yoga, mula bandha and light uddiyana bandha are performed the whole time.

Drishti. Drishtis are points, focuses to which we focus our attention (look at them) during asanas and vinjasas. There are 9 such points: nose, point between the eyebrows, navel, thumbs, palms, foot, upwards, left side and right side. Drishtis purify and balance the mind. During practice of asanas, when the mind is solely focused on the inhalation, exhalation, bandhas and drishti, a state of deep concentration and pratyahara (withdrawal of the senses inwards) is experienced. That is preparation for the practice of dharana (focusing the attention) and dhyana (meditation), sixth and seventh limb of Ashtanga yoga.

«Teaching the pranayamas can begin when a person has properly learned the asanas and when they can be performed lightly... Pranayama implies the taking of the subtle strength of the breath through rechaka (exhalation), puraka (inhalation) and kumbhaka (holding of the breath). Only these kriyas, performed together with three bandhas (locks) and according to the rules, can be called pranayama...Three bandhas are mula bandha, uddiyana bandha and jalandhara bandha; they have to be used while performing the asanas.» (Jois, 2002). When the mula bandha is perfected, the mind control is automatic. «That is how Patanjali has started the Yoga; using mula bandha and controlling the mind, slowly he was cultivating the knowledge of Yoga.» (Jois, 2003).

«After practicing asanas for a few years with proper vinjasas and trishtana (bandhas, drishti, ujjayi) the mind becomes clear, the body firm and balanced, and the nervous system purified so one can begin with pranayamas.»(Flynn) «By practicing pranayamas the mind is focused towards the set direction and it follows the movement of breath.» (Jois, 2002)

Ashtanga pranayama. Sri K. Pattabhi Jois has taught it after several years of daily asana practice. Pranayama practice develops emotional strength and balance. Pranayama purifies and strengthens the nerves, and after practicing for a longer period it results in better control of the senses and calmer and purer mind. The original Ashtanga pranayama consists of six pranayamas in row, again divided by vinjasas (different from the vinjasas in the asanas, these are static). They quickly raise the energy level and demand purified body, good breath and bandha control. This traditional pranayama includes longer holding of the breath (kumbhaka) in different ways, in combination with bandhas. For practicing this kind of pranayama, one must have developed an Ashtanga yoga asana practice, good breath and bandha control. Practicing this kind of pranayama should develop gradually, according to each person's capacity.

Here you can see the Ashtanga yoga practice: