History

Ashtanga Vinyasa Yoga is a comprehensive system of yoga as taught by Sri K. Pattabhi Jois of Mysore, South India. After his death at the age of 93 in 2009, his grandson, Sharath Jois assumed directorship of the Sri K. Pattabhi Jois Ashtanga Yoga Institute (www.kpjayi.com). Sharath continues to teach in the tradition of his grandfather. Today, thanks to Guruji’s tireless efforts, Ashtanga Yoga is practiced by people all over the world.

“Ashtanga” is a Sanskrit word meaning “eight-limbed,”. The first two limbs have to do with morality and ethics what to avoid doing and what to do in order to live a virtuous life. The first limb, called the Yamas in Sanskrit, consists of five restraints: ahimsa (non-harming), satya (truthfulness), asteya (non-stealing), bramacharya (directing one’s energy towards the Divine), aparigraha (greedlessness, non-hoarding). The second limb, the Niyamas, also contains five aspects: shauca (purity), santosha (contentment), tapas (purifying practices), svadhyaya (self-study, and the study of sacred texts), ishvara pranidhana (surrender to the Divine, Universal Self).

Aspects of the Yamas and Niyamas are learned throughout life, even from before one formally starts yoga, but through yoga one naturally advances their application.

The third limb is the practice of doing postures, or asanas. Practice of this limb purifies the body and stills the mind. Sri K. Pattabhi Jois believed it was necessary to enter into the eight limbs of yoga through the physical postures, asanas.The fourth limb is pranayama  “breath control” which strengthens the mind. In Ashtanga yoga, pranayama is taught only once a student has mastered postures. Finally, there are the four “internal” limbs of practice  pratyahara, dharana, dhyana, and samadi  essentially deeper and deeper forms of meditation, leading to self-realization, the ultimate destination of yoga.

As the body becomes steady and at ease, the breath starts to come under control, and the mind begins to experience moments of clarity, and essential peace.

The Practice

The starting point for practice is the third limb’ postures. Over time, regular and diligent practice of the third limb paves the way to the practice of the other seven limbs.

Following the method taught by K. Pattabhi Jois, postures are taught one by one in a specific sequence. New postures are given only when a student demonstrates proficiency with the most recent posture learned.

Right from the beginning, emphasis is placed on the “internal” actions of the practice: correct breathing, drishti (gazing point) and bandhas (core energy locks).

The breathing method for the practice is to take slow, even breaths through the nose with sound. Postures are usually held for five breaths, and movements between postures have a single inhalation or exhalation associated with each. Breaths should be slow, steady and even throughout one’s entire practice.

Drishti is where one looks during each posture. While it may seem simple in theory to maintain a specific point of focus for five breaths, in practice considerable concentration and discipline are required to do so. For that reason, drishti is an integral part of the practice. There are nine looking places in Ashtanga yoga system:

Nasagrai : tip of the nose
Nabi Chakra : the navel
Hastagrai : the hand
Padayoragrai : the toes
Angusta ma Dyai : the thumbs
Urdhva / Antara Drishti : up to the sky
Parsva Drishti : far to the right
Parsva Drishti : far to the left
Ajna Chakra / Broomadhya : the third eye / between the eyebrows

Bandhas are the anal and abdominal “locks,” which when held internally during practice provide the core strength, stability and lightness to lift up and move with ease, and to realize the full state of each pose.

When maintained continuously and with focused attention during one’s practice, proper breathing,drishti and bandhas collectively provide a powerful tool for quieting the mind. This is also know as Tristana in Sanskrit.

Ashtanga is a daily practice. We ask all students to attend class six days per week (there is no class on Saturday). Except by prior arrangement, we do not accept students who attend class fewer than three days per week.

Those who have never practiced Ashtanga should come in to observe class first. Watching class usually answers most questions. We welcome students without regard to age, gender, race, sexual orientation or level of physical condition. The only requirement is a sincere desire to learn the practice.

Mysore-style and Led Practice

Monday through Friday, classes are conducted “Mysore-style.” During class, each student does his or her practice, with one-on-one assistance from the teacher. Class is conducted with minimal talking.

On Sunday morning of each week, class is led, or “counted,” in Sanskrit. Everyone practices at the same time. Attending led class is the best way to learn the breathing and moving method.

Moon Days

In addition to there being no class on Saturdays, there is no class on the days of the new and full moon.

Vinyasa Krama Yoga

Vinyasa Krama means a step by step progression into something, or to a certain goal. A goal in this case being a complex or advanced asana (posture).

To give a little more explanation of the words we have:
Vinyasa – which is the principle of synchronizing movement with the breath and
Krama – which literally means steps or stages

You can also say that with Vinyasa Krama you build onto something, or grow into something. So what I do when I apply Vinyasa Krama in my sequences, is work my way from simple to more complex poses. I prepare the body within certain poses to move into the more advanced or complex poses.

This kind of Yoga asana is available for all levels of practitioners especially for new to yoga and people who are looking for more of health benefits and peace of mind and not just fitness or physical way of moving you body. Using the intelligent progression of Vinyasa Krama Marlene helps prepare your body for the elements needed for a peak pose so that you can grow more naturally and safely into it.

Come and experience Yoga that T. Krishnamachariya used to teach to his students!

MYSORE

Mysore also known as Mysuru, is the third largest city in the state of Karnataka, India, which served as the capital city of Mysore Princely Kingdom (Kingdom of Mysore) for nearly six centuries, from 1399 until 1947. Located at the base of the Chamundi Hills about 146 km (91 mi)  southwest of the state capital Bangalore, it is spread across an area of 128.42 km2 (50 sq mi) .According to the provisional results of the 2011 national census of India, the population of Mysore is 887,446. Mysore City Corporation is responsible for the civic administration of the city, which is also the headquarters of the Mysore district and the Mysore division. Mysore is the second cleanest city in India.

Source: Wikipedia, read more HERE!

Also, please visit K. Pattabhi Jois Ashtanga Yoga Institute – KPJAYI.org.

If you are new to Ashtaga Yoga System, it can be confusing. Please read below for some help on how to get started.

We highly recommend that you come and observe a class. Seeing the practice in this way usually answers most of new student’s questions. You will have a chance to ask questions, meet the teacher, and you can stay as long as you like (there is no charge for just observing the class).

Also, you can simply come to the school with your yoga mat, ready to start (in that case please come at the beginning of the week, preferably on Monday or Wednesday). You will need to pay for a full unlimited month of classes by cash at the start of your first class. Note: A month is the minimum enrolment period, and we do not offer trial classes.

To learn Ashtanga yoga correctly, you should practice every day, right from the start (except for Saturday and the days of the new and full moon, which are rest days). The importance of maintaining a daily or near-daily practice cannot be overemphasized. Progress is cumulative day-to-day, and if you don’t establish and maintain a consistent daily practice, you will continually be starting over.

Before coming in to the practice room for the first time, you may want to consider these basic yoga practice guidelines. They are consistent with the first two limbs of Ashtanga yoga, yamas (moral restraints) and niyamas (observances).

During your first few classes, you’ll be taught Sun Salutations and possibly also the first standing postures of Primary series. At this point your practice will take about 20–30 minutes to complete. Provided you continue attending class regularly, over time your practice will grow to an hour or longer as you are given new postures.

Ashtanga yoga is known as a “movement-breathing” system and the practice is done with full, even breaths linked to each movement and posture. Proper breathing is essential. If you are breathing correctly, internal heat is generated and you may sweat a lot, releasing toxins from the body and thus clearing the mind. Eventually, with a healthy body and a strong mind, you will develop increasing stability and ease in your practice

Welcome to Ashtanga Yoga Sarajevo Shala.

Practice guidelines for Ashtanga students

• It is recommended that Ashtanga yoga be practiced daily, 6 days per week. Students should try to practice 6 days per week as their schedule allows. Please note that school requires students to come a minimum three days a week (unless granted specific permission by the teachers to attend less often)

• There is no practice on days of the new and full moon.

• Students should not alternate between morning and evening practice.

• Students should arrive in Mysore-style class early enough to complete their entire practice (including shavasana).

What to Bring

• All students are asked to have their own sticky mat, which can be left at the school. For the first month you can use our mats free of charge.

• A cotton practice rug is optional

• Natural fiber clothing is recommended (cotton).

• Practice should be done on an empty stomach. Water is best not drunk before or during class.

Personal Care

• It is customary (and appreciated!) for students to bathe before class.

• Clothing worn during practice should be clean.

• Yoga mats and practice rugs should be washed periodically.

• Use of scented products is discouraged (perfumes, deodorants, etc.).

“Ladies’ Holiday”

• Women are advised not to practice during the first two to three days of menstruation, and to rest as much as possible during this time. This is by tradition, and also for the practitioner’s benefit.

Alcohol, Drug Use and Yoga Practice

• The use of substances that cause toxicity and weaken the body and mind is not recommended while undertaking the practice of yoga. This includes alcohol, tobacco and recreational drugs.

• Anyone under the influence of alcohol or drugs, including being hung over, may not enter the school.

• Students currently taking prescription medication are asked to let their teachers know. Any information will be kept confidential.

Etiquette

• Make sure you let the teacher know about any injuries/pregnancy or special conditions.

• Shower before you come to practice.

• Eat 2-3 hours before you practice and 40 mins after practice. Drink up to 20 mins before and 10-20 mins after practice.

• Do not drink water during your practice. Our aim is to build heat in the body and drinking cools the body down.

• Leave your phone outside the shala (yoga studio).

• If you enter the shala during the chant, it is polite to wait by the door (and join in if you feel to) then once it has finished, organize your mat and mat space etc..

• Please observe the quiet meditation atmosphere of the shala as you enter and try not to talk during your practice. There will be plenty of time for conversations afterwards.

• If you build a lot of heat in your practice (which is fantastic), wipe your mat down afterwards (there is generally a tea tree cleaning spray in the studio).

• Mysore self-practice means it is a traditional class taught in the style of Sri K. Phattabhis Jois and Sharath Jois in Mysore.

• This means that we respect the sequence as currently taught in Mysore by Sharath, without adding in extra exercises or using props etc. (If you have an injury and need extra support please let the teacher know and he/she will facilitate you accordingly).

• Warm ups: There should be no need to warm up before the practice. Surya Namaskara A and B, are your dynamic warm up designed to prepare your body for the practice. Dynamic stretching is more effective than static stretching. If you have a special condition speak to the teacher first.

• We practice only up to the pose that we have been given by our teacher. When our teacher feels we are ready, he/she will teach us our next pose. Note: If you have more than one teacher, you may be on different poses with each teacher!

• It is important to give plenty of time for a full finishing sequence. If you are short of time do less seated poses, in order to do all of the finishing.

• Resting pose (lying supine on the floor) is a very important/healing part of the practise, designed to cool our bodies down and ground our energy, give yourself plenty of time for relaxation here, 5-10 minutes is ideal.

2023 Lunar Phases — Sarajevo (Europe/Sarajevo) Time

Holidays for 2023:

01. 01. New Year – Sunday
02. 01. New Year – Monday
01. 03. Independence Day – Wednesday
01-02. 05. Labor Day – Monday and Tuesday
25. 11. Dan državnosti – Subota

Vjerski praznici 2023:
07. 01. Christmas Otrodox – Saturday
09. 04. Easter Chatolic– Sunday
16. 04. Easter Ortodox – Sunday
21. 04. Ramadan Bajram – Friday
28. 06. Kurban Bajram – Wednesday
25. 12. Christmas (Chatolic) – Monday

General

How does Mysore style Ashtanga yoga differ from other yoga styles/classes?

In a Mysore style class, students are taught individually. They then practice what they have learned at their own pace, with assistance from the teacher, and receive further guidance when necessary. This allows for more individual attention, and contrasts with most yoga classes, where the entire group is guided in unison.

Do I have to know the Ashtanga sequence in order to attend a Mysore class?

No, you will be taught the sequence individually, and learn more as you are ready. It is like having a private class in a group setting.

Why can not I drop in like in other yoga classes?

In order for you to learn the sequence, and for us to learn what your particular needs are, it is necessary to attend class a minimum of 3-5 times a week, especially in the beginning. This also helps to prevent injury.

How long is the class?

The class lasts until the last student finishes, or the doors close, whichever comes first. But you only need to stay as long as it takes you to do your practice. So initially, you will only need about 30-45 minutes to complete what you have learned. Then as you continue, your practice will become longer, lasting around 90 minutes or so.

I cannot come at the actual start time of the class, is this okay?

Yes, once you know your practice well enough not to need instruction at the beginning, you may start at any time as long as you are done by the end of session. Most students will not need more than one hour to complete their practice until they have progressed farther in the sequence.

May I store my mat at the school?

Yes, as long as you are currently enrolled in a monthly tuition plan, and have clearly labeled your mat with your name. In case you decide to leave the school please take your mat with you. If you leave your mat at school for long time we will have to donate it or remove your mat so we can make room for current students.

Are mats available for rent at the school?

Yes, for 1KM.

Do you have showers?

Yes. You can shower at the school. Please bring you towel and all other things needed. Also, please keep the time in the shower under 5 minutes. Many students are going to work or school after the practice. So keeping the shower time under 5 minutes we help each other to be on time and not to wait for too long to shower.

I?

Yes.

Practice

About practice!

Yoga is 99 % practice and 1 % theory. Asanas give the body a new shape and allow us to excel beyond our limitations. Thereby the physical practice symbolizes our spiritual way: the willingness to refine ourselves and the confidence to change. Yoga allows us to think outside the mat. After all, a posture is not what you have, but something you make. Thus Ashtanga is a powerful tool, we should handle carefully, because “ if misused “ can be dangerous as well.

Is Ashtanga yoga for everyone?

Factors like age, experience with yoga, how flexible or strong you are may determine how quickly one learns the practice. But in the long run they are relatively insignificant. Everyone’s practice and ability is unique and develops at its own pace. The practice is for anybody who genuinely desires to do it. The only prerequisites are a willingness to apply one’s energies, to face honestly and openly whatever may arise, and to persevere.

I heard that you have to be very advanced to practice Ashtanga. Is this true?

No, people of all levels and abilities can practice Ashtanga Yoga, and Mysore style classes are very well suited to beginners and those with unique needs, because it allows for more individual attention.

What if I have an old injury?

Past injuries and certain other physical or mental limitations may be impediments, but they do not necessarily prevent one from being able to do the practice. No matter what one can do physically, the foundation of practice is always the breath. Furthermore, Ashtanga yoga is considered a therapeutic practice. Individually and as a whole, the postures are designed to have particular health benefits, and it is believed that many physical conditions can eventually be healed by doing the practice. One just has to be patient and determined.

Why is practice six days a week?

In order for the internal processes that Ashtanga yoga sets in motion — cleansing, strengthening, opening — to work, practice needs to be done on a daily basis. Progress is accumulative from day to day; if one does not practice regularly, one is perpetually starting over. As any daily practitioner will attest, the practice is not meant to be easy. Discipline is needed. Indeed, the discipline of daily practice is its own reward. The benefits of practice only come according to how fully one invests oneself in it.

Why am I being stopped in my practice?

For beginners, stopping is simply part of learning the practice. Postures are taught one by one and usually need time to be assimilated. Furthermore, new postures are given only when a student has demonstrated proficiency in his or her practice all the way through the last posture given. In Ashtanga yoga, proficiency is at least as much about the correct maintenance of internal energy locks (Bandhas), gaze (Drishti) and proper breathing as it is about being able to get into a particular posture. For established practitioners, being asked to “stop” before the end of what may otherwise appear to be a complete practice may be for one of the following reasons: 1. the student has not done regular practice for some time, or has learned incorrectly, and needs to start over, gradually; 2. the student is injured and is advised to scale back his or her practice to allow the injury to heal; 3. the student has not demonstrated full proficiency in his or her practice and may be risking injury by going beyond his or her current abilities, in which case it is for the student’s physical, mental and emotional well-being that he or she is asked to stop; 4. the student is playing to strengths and/or neglecting weaknesses, and needs to redress this imbalance rather than add new postures; 5. the student has arrived to class too late to complete his or her practice within the specified class hours.

Why is there no class on moon-days?

Ashtanga Yoga has its roots in Indian culture, which is strongly connected to natural cycles, including those of the moon. The moon is known to have a direct influence on the bodies of water on the earth, influencing the ebb and flow of tides. Our bodies are 70% water, so its likely that our bodies are affected by the cycles of the moon in a similar way. By resting on these days, we avoid potential injury, and harmonize ourselves more directly with nature.

Why should women not practice during the menstrual cycle?

The energetic locks, or “bandhas” used in Ashtanga Yoga are engaged to reverse the downward flow of “apana” into an upward flow of “prana”. The menstrual cycle is by nature a downward flow, so to reverse this would not allow the natural process to cleanse the body as it should. Most women take only the heaviest flow days off, and may do some kind of gentle restorative practice then. This is another way in which Ashtanga practice connects us more directly to natural cycles, and many women find their cycles become more regular when they begin to honor these days and moon-days as rest days. For more information about this, please go to the following interview with Saraswati Rangaswamy, the daughter of Sri K. Pattabhi Jois.

I heard that Ashtanga Yoga is very harsh and may cause injury. Is this true?

When Ashtanga Yoga is practiced in the traditional way as taught by Sri K Pattabhi Jois and now Sharath Jois, and as taught at Ashtanga Yoga Sarajevo, injuries are less likely to happen, and the practice actually takes on a softer quality. This means regular practice, proper breathing, and not pushing beyond our limits by moving slowly through the sequences only when well prepared. Please listen to your breath and your body while practicing.

What about food and water before, during and after the practice?

It is best to practice when your food has been well digested. Therefore, it’s best not to eat 2-4 hours before you practice, depending upon the size of the meal. Hydrate yourself well before and after practice, but not during. The practice is designed to build internal heat, and if you drink during practice, it’s counterproductive.

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Do your practice and all is coming. Sri K. Phattabhis Jois