What is the Ashtanga Yoga Tristana Method?

Ashtanga yoga  is structured, challenging, and quite frankly, not everyone’s cup of tea. However, aspects of the Ashtanga yoga system can easily be applied to various lineages of yoga. By adopting the tristana method used in Ashtanga you can greatly improve your overall asana practice. Using three points of focus, the tristana method draws your awareness inward to the divine, energetic experience of yoga asana.

The Tristana Method

Moving beyond a strictly physical practice, despite its challenging postures, the system of Ashtanga is careful crafted around the inner workings of asana. This can be observed using the focal points of the tristana method, the breath, bandhas, and gaze. These three tools create concentration and discipline while preparing you for the deeper practices of pranayama and meditation. Each aspect of the tristana method has its own unique contribution to asana, and works harmoniously with its counterparts.

Drishti, Focused Gaze

The drishti, or focused gaze, is the easiest tool to grasp in the tristana method. Each posture in ashtanga has a focal point for your eyes. Incorporating a focal point, limits external distractions and draws your attention inward. Not only does it help withdrawal from certain senses, it also aids in aligning your movements and pranic energy.

Uhjjayi Pranayama, Victorious Breath

Walking into an Ashtanga Mysore class, the first thing you will notice is the sound of breath in the room. Uhjjayi pranayama, or victorious breath, is the breath used in asana. I first learned about uhjjayi breath in my teacher training, and initially learned that it involved a gentle constriction at the back of the throat. The wave-like sound your breath makes is from that constriction. More recently, I was taught the sound from uhjjayi breath actually stems from the bandhas. This way, your breath is light and uplifting not overly constricted or forced.

Uhjjayi pranayama serves many benefits. In terms of asana it focuses your mind, encourages diaphragmatic breath, and builds heat. Coupled with the strength of the bandhas, the breath also guides you through the dynamic movements within the Ashtanga yoga series.

The Bandhas, Energetic Locks

There are three major bandhas, or energetic locks, emphasized in Ashtanga yoga. In asana, mula bandha, and uddhiyana bandha are used most frequently. Both bandhas stabilize your body, aid in breathwork, and regulate energy. Jalandhara bandha is mainly used in pranayama and meditation practices but is equally important. When all three bandhas are engaged, and breath is retained, maha bandha occurs. Maha bandha is considered to be the master bandha or great bandha. When practiced proficiently, maha bandha can be used to access higher states of consciousness.

Mula Bandha: Root Lock

Mula Bandha is the root lock, a deep core engagement that draws the energy of your root chakra upward. Anatomically, this engagement involves lifting your pelvic floor or perineum while squeezing your anal sphincter. Similar to how you would practice a kegal or stop midstream when using the bathroom. In asana, mula bandha stabilizes your pelvis and strengthens your lower abdomen.

Mula bandha should be held throughout the entirety of your Ashtanga practice. This involves a significant amount of presence and concentration. However, once you are able to consistently hold this root lock, you will notice a shift in strength and energy while practicing your postures.

Uddiyana Banda: Upward Flying Lock

A common yoga cue is to “draw your belly button in towards your spine,” particularly in challenging asana. When teachers say this, they’re referring to the engagement of uddiyana bandha. Uddiyana Bandha resides above mula bandha. The action of uddhyiana bandha engages your transverse abdominis by drawing your lower abdomen up and in. When you do this, you will feel a scooping sensation in your low belly. Uddhiyana bandha is key in learning the dynamic transitions within Ashtanga yoga. It’s also highly effective at lifting prana up the spine and into the crown of the head, energizing your body and practice.

Jalandara Bandha

Jalandara Bandha, the last of the three major bandhas, is the chin or throat lock often used during breathwork and meditation. While mula bandha and uddiyana banda help draw energy up your spine, jalandara bandha keeps the energy from escaping. Practicing jalandara bandha during pranayama or meditation can improve your breath retention, and lower your heart rate.

Tristana in Action

The tristana method adds new depths to explore in your asana practice. Utilizing the tools of gaze, breath, and bandhas, will allow you to access the various layers of your subtle body. In doing so, your asana practice inherently moves beyond the physical postures and into an observation of energy. Whether you’re practicing Ashtanga or another style of asana, the tristana method can help you find presence on your mat, and deepen your personal asana practice.