What Is Ashtanga Yoga?
Ashtanga yoga is a dynamic, structured form of yoga that follows a fixed sequence of postures linked with breath — a method systematised by Sri K. Pattabhi Jois in Mysore, India. Unlike flow classes where every session differs, Ashtanga repeats the same series each time, which means your body progressively deepens into familiar shapes.
The word “ashtanga” means eight limbs in Sanskrit, referring to the eightfold path described in Patanjali’s Yoga Sutras — postures being just one limb. In popular usage, however, Ashtanga refers specifically to this sequence-based physical practice.
For beginners, Ashtanga can feel intimidating because of its reputation for intensity. But approached correctly, it’s one of the more structured and progressive yoga systems available — good for anyone who wants a clear, consistent practice rather than open-ended wellness classes.
How Ashtanga Differs from Other Yoga Styles
Understanding where Ashtanga sits among yoga styles helps you decide if it suits you:
- Vinyasa/Flow yoga: Improvised sequences; each class differs. Ashtanga is the root of Vinyasa — modern flow yoga evolved from it.
- Hatha yoga: Slower-paced, holds individual poses without linking breath. Ashtanga moves continuously.
- Iyengar yoga: Emphasis on precise alignment with props. Less cardio than Ashtanga.
- Yin yoga: Passive, floor-based, very long holds targeting connective tissue. Opposite in pace to Ashtanga.
- Power yoga: A Western gym adaptation of Ashtanga, usually less precise about sequence.
Ashtanga’s fixed nature creates measurable progress — you track yourself against the same sequence over time, which makes improvements feel concrete.
The Primary Series: What You’ll Actually Be Doing
The Primary Series (Yoga Chikitsa, meaning yoga therapy) is the foundation of Ashtanga. It consists of:
- Opening sequence: Sun Salutations A and B — the cardiovascular warm-up that also teaches the foundational linking breath pattern.
- Standing postures: Roughly 20 poses that develop strength, balance, and hip opening.
- Seated postures: Forward bends, twists, and hip openers done on the floor — this section deepens as you advance.
- Finishing sequence: Inversions, backbends, and a full Savasana (rest).
A full Primary Series takes about 90 minutes for an experienced practitioner. Beginners typically spend weeks or months building up to the full sequence, starting with just the Sun Salutations and standing section.
The breath system used is ujjayi — a slightly constricted throat breath that creates internal heat, regulates pace, and anchors attention. Each movement is linked to either an inhale or exhale.
Mysore Style vs Led Classes
Ashtanga is traditionally taught in Mysore style, named after the city in Karnataka, India, where Pattabhi Jois taught. In Mysore-style classes, everyone practises the same sequence independently at their own pace. The teacher moves through the room giving individual adjustments and teaching each student the next pose when they’re ready.
This self-paced format is actually beginner-friendly despite seeming advanced. You never need to keep up with anyone else, and you receive individual attention at your actual level.
Led classes are the alternative — the teacher calls out each posture and everyone follows the count together. These reinforce timing and sequence but are harder for true beginners.
If you have access to a qualified Mysore-style teacher, start there. If only led classes are available, speak to the teacher before attending about your beginner status.
What to Expect in Your First Month
Week 1–2: Sun Salutations only
Most Ashtanga teachers begin new students with only Sun Salutation A and Sun Salutation B — typically 5 rounds of A and 3 rounds of B. This alone takes 20 to 30 minutes and teaches the breathing pattern, transitional movements (like Chaturanga and Upward-Facing Dog), and the basic rhythm of the practice.
Don’t rush past this stage. Sun Salutations appear simple but develop wrist strength, shoulder stability, and the breath synchronisation that make everything else possible.
Week 3–4: Standing postures introduced
Once Sun Salutations feel manageable, standing postures are added one or two at a time. Common early additions include Trikonasana (triangle pose), Parsvakonasana (extended side angle), and Prasarita Padottanasana (wide-leg forward bend).
You may feel significant muscle soreness in the first two weeks, particularly in the hamstrings, hip flexors, and upper arms from Chaturanga. This is normal and passes.
Home Practice vs Studio Practice
Ashtanga is one of the more suitable yoga systems for home practice because the sequence is fixed — you don’t need a teacher to tell you what comes next once you’ve learned it.
For beginners, however: start with at least 8 to 12 sessions with a qualified teacher before establishing a home practice. The nuances of ujjayi breath, correct Chaturanga technique (the low push-up position most beginners do incorrectly and can injure their shoulders with), and how to modify postures for your body genuinely need in-person guidance.
Once you have the sequence and breath pattern established, home practice 4 to 5 days per week is entirely sustainable. The traditional Ashtanga schedule avoids practice on rest days, including new moons and full moons.
Common Beginner Mistakes to Avoid
- Forcing flexibility: Ashtanga builds flexibility over time. Never force your body into a shape — use modifications.
- Skipping Savasana: The final rest integrates the practice. Five to ten minutes minimum.
- Chaturanga too deep: Lowering your chest all the way to the floor instead of stopping at a 90-degree elbow bend strains the shoulder joint. Modify by lowering your knees until you build strength — see our full Chaturanga guide for common form mistakes.
- Holding the breath: If you lose your breath, you’ve pushed too hard. Slow down or modify.
- Comparing to others: The practice is internal. Where your body is today is exactly right for today.
Equipment You Actually Need
Ashtanga requires very little:
- A sticky yoga mat: 4 to 6mm thickness is standard for most beginners.
- Light, stretchy clothing: nothing that restricts movement at the hips or shoulders.
- Empty stomach: practice before eating or 3 to 4 hours after a meal. Morning practice is traditional, but any time you can practise consistently is the right time.
Props like blocks, straps, and bolsters aren’t traditional in Ashtanga but can be used for modifications. Ask your teacher.
Is Ashtanga Right for You?
Ashtanga yoga suits people who:
- Prefer structure and consistency over variety
- Want a physical practice that builds strength alongside flexibility
- Are willing to commit to regular practice — 4 to 5 days a week gives the most benefit
- Don’t mind starting humbly and progressing gradually
It’s generally not recommended (without modification and medical guidance) for people with acute back injuries, recent surgery, or severe joint conditions. Pregnancy modifications exist but need guidance from a teacher experienced with prenatal yoga.
The Mental Benefits Beyond the Physical
Practitioners frequently cite mental clarity, improved sleep, and reduced anxiety as benefits — often felt before significant physical changes appear. The repetitive, breath-centred nature of the practice is essentially a moving meditation. Research on yoga broadly supports improvements in perceived stress, cortisol levels, and sleep quality, though large trials specific to Ashtanga are limited.
The consistency the practice demands also tends to carry over into other areas of life — steadier sleep schedules, better eating habits, improved time management.
Finding a Class
Mysore, India remains the global home of Ashtanga and the historical training center under Pattabhi Jois’s lineage. For most cities elsewhere, search for “Mysore-style Ashtanga” near you — many studios offer both Mysore-style and led classes once you know what to ask for. Some certified teachers also offer guided video series for home learners who already have some in-person foundational training.
References
- Jois, S.K.P. (1999). Yoga Mala. North Point Press.
- Swenson, D. (1999). Ashtanga Yoga: The Practice Manual. Ashtanga Yoga Productions.
- Salmon P, et al. (2009). Yoga and mindfulness: clinical aspects of an ancient mind/body practice. Cognitive and Behavioral Practice, 16(1), 59–72.
- Woodyard C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54.
This article is for general information and is not a substitute for medical advice.
