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What is Ashtanga Yoga?

Ashtanga yoga is a system of yoga transmitted to the modern world by Sri K. Pattabhi Jois (1915-2009). This method of yoga involves synchronizing the breath with a progressive series of postures—a process producing intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. The result is improved circulation, a light, and strong body, and a calm mind.

What is the Difference Between Ashtanga and Vinyasa Yoga?

Ashtanga is a set sequence of asanas while vinyasa is more free-style and improvised. Ashtanga classes begin and end with the class chanting Sanskrit mantras. Vinyasa classes are more popular in gyms and yoga studios and are often heated and play music during practice.

What is the Purpose of Ashtanga?

The intensive physical processes in Ashtanga are all about pushing through mental blocks, and emotional baggage to cultivate mental clarity, mindful breathing, physical strength, flexibility, and endurance. The structure and frequency of the practice are designed to help you quickly improve your body and overall wellness. The set sequence of posture creates a strong framework that allows one to focus on the inner limbs of the yoga sutras.

Is Ashtanga Yoga Safe?

Ashtanga yoga gets a bad rap because it’s a super intense practice, and if you’re not practicing it correctly, it can be dangerous. Injury is avoidable if you’re approaching the practice with great attention and learning from practitioners that can guide you correctly through the poses.

What is Unique to Ashtanga Yoga?

Ashtanga Yoga is a collection of predefined asanas that allow you to progress at your rate from one level to the next. This means you can work at your own pace to master a specific Ashtanga yoga series. Ashtanga Yoga, also known as ‘Raja Yoga’ or the Royal Path, is the key to vairagya, or detachment. Regular practice can help you achieve moksha or ultimate salvation.

How Often Should You Practice Ashtanga Yoga?

It is recommended to practice five to six days per week, ideally at the same time each day. Practice is best done in the early morning. The reason behind morning practice is it allows for an empty stomach, a clear head, and a well-rested body and mind. If a daily commitment to practice is impossible, practicing at least three days a week will still bring benefits! All levels of commitment are welcome. Start where you can and work up to a higher level of commitment as you feel compelled.

Can You Do Ashtanga Yoga at Home?

Ashtanga yoga can be both a physically and mentally demanding practice, so it’s encouraged that you learn the sequence of asanas and transitions in the Primary series from a professional Ashtanga teacher. Although you can learn the pace, style of flow, and sequence of yoga poses at home using a beginner’s Ashtanga yoga video, you want to make sure that you master the poses with the guidance of a teacher. They will help you learn the sequence and transitions by heart and guide you to practice on your own eventually.  Rushing the learning process can not only set you back, but you want to make sure that you reduce the chances of injury. A reputable teacher will guide you in becoming stronger in your breath and body.

When to Practice Ashtanga Yoga?

Although you can practice Ashtanga yoga at any time, some yoga traditions advocate for asanas early in the morning before the sun rises. Many Ashtanga practitioners who practice yoga in their homes stick to this routine. In addition, most Mysore classes are offered at this time.

Is Ashtanga Yoga Hard?

Yes, ashtanga is a more physically demanding style of yoga. An entire primary series takes at least 90 minutes to complete - longer than most yoga classes. However, if you have experience in vinyasa yoga and feel prepared to advance your skills through Ashtanga, it is worth it. Columbia University researchers reported that their 2007 study found one hour of beginning Ashtanga yoga is similar to 20 minutes of walking on a treadmill. First at a slow pace and continually more briskly. It will be a challenge at first, but it will become easier over time.

Who is Ashtanga Yoga Good For?

If you're looking to build strength and flexibility along with physical and mental endurance, consider trying Ashtanga yoga. However, since it is a very physically demanding sequence of poses, it may not be a great fit for yoga beginners. That said, if you're eager to get started but you're new to Ashtanga yoga, it is recommended that you start with the Primary Series. This teacher-led class is a great place for new students since they often find repetition helpful. Plus, once you learn the series, you can practice at your own pace, in your own space. Additionally,  the importance of being self-motivated and thriving on structure as characteristics that may determine a good fit for Ashtanga yoga. It requires a great deal of discipline and physical strength, so if you're already active, this is a great way to introduce yoga into your routine.

Who Created Ashtanga Yoga?

Originally, Ashtanga Yoga was created by T. Krishnamacharya as an individualized practice for his young energetic student K. Pattabhi Jois in the early 20th century. The fast-paced sun salutation movements are thought to have been influenced by the exercises of Indian wrestlers and gymnasts. Jois was a dedicated student, and he further refined and promoted this new style and soon began teaching others. These exhilarating and challenging posture flows were designed to purify the body to offer peace of mind and eventually gave rise to many different styles of hot yoga, flow or Vinyasa Yoga, and power yoga.

The Ashtanga Yoga Research Institute, which promotes the teachings and training of Ashtanga, is located in Mysore, India. Pattabhi Jois’s grandson, R. Sharath Jois, is the current director of the institute and is the senior authority on the practice. There are many other famous Ashtanga yoga instructors teaching all over the world including David Swenson, Kino MacGregor, Richard Freeman, Maty Ezraty, Tim Miller, David Williams, Chuck Miller, and Tim Feldmann.

Goals of Ashtanga Yoga 

Breathing, motion, and concentration are all combined in this type of yoga. Body, mind, and soul must all be in balance, and the trainee’s strength and flexibility must be improved. Ashtanga Yoga focuses on muscular development, effective weight loss, and strength-building activities. It also brings inner serenity and relaxes the mind.

Everybody can benefit from Ashtanga Yoga, even athletes aiming to improve their performance. To get stronger and sleeker, practitioners exert their entire body weight. Ashtanga Yoga is also beneficial for improving focus and reducing stress. It boosts spiritual awareness, improves memory, cures headaches, and leaves you feeling re-energized, relaxed, and at ease.

Ashtanga Yoga generates significant internal heat through a sequential series of postures. Internally, it cleanses the body, including muscles and organs. It has several benefits, like enhanced overall health, a stronger body, and mental clarity.

Key Principles of Ashtanga Yoga

There are several key principles that underlie the practice of Ashtanga. This multiple-pronged approach promotes physical health and mental well-being. These five principles are necessary for a successful Ashtanga practice.

1. Ujjayi pranayama: This specific breathing technique is used throughout the practice. The victorious breath is a slow audible breathing technique used to warm, energize and increase focus and concentration. Additional pranayama techniques are only taught to advanced students.

2. Drishti: A specific drishti, or focal point, is used in each asana. This helps create a more focused and meditative practice.

3. Vinyasa: The core of the practice is synchronizing the breath to the sequence of postures and transitions in the series.

4. Bandha: The engagement of the bandhas, or body locks, is encouraged throughout the class to seal in the prana energy and create core stability.

5. Daily practice: A six-day-per-week routine is encouraged, with Saturday as the rest day. “Moon days,” the days on the full and new moon are also rest days, and women often refrain from practicing during menstruation.

8 Limbs of Ashtanga

Ashtanga translates to “eight limbed yoga” (in Sanskrit, ashta means eight and anga means limb). The ancient book The Yoga Sutras of Patanjali outline this “8 fold path” to enlightenment or inner purification.

The eight limbs of Ashtanga Yoga include:

1. Yamas: The first limb is all about morals and ethics. These ethical standards about life are the foundation of living the way of a yogi. Similar to the “Golden Rule”, yamas teach practitioners to essentially “treat others the way you want to be treated”. The 5 key yamas are ahimsa (nonviolence), satya (truthfulness), asteya (nonstealing), brahmacharya (continence), and apirgraha (noncovetousness). Modern-day Ashtangis interpret these yamas in different ways, but the most important thing to remember is that this yoga practice requires an essential moral component that fills your life both on and off mat.

2. Niyama: The second limb is based on self-discipline and spirituality. The 5 niyamas are saucha (cleanliness), samtosa (contentment), tapas (heat/fiery spiritual discipline), svadhyaya (studying oneself and the sacred scriptures), and isvara pranidhana (surrender to God or the Universe). Yogis may put these into practice through meditation practices, prayers, and journaling.

3. Asanas: What we generally call “yoga” in the Western world is actually just one limb of the 8-fold path. These physical body postures were originally meant to strengthen and prepare the body for long hours of meditation.

4. Pranayama: Deep breathwork is a core pillar of both yoga and meditation. The literal translation of pranayama is “life force extension” because yogis have long believed that deep breath control improves and lengthens your life. In Ashtanga Vinyasa, breathing is especially important to incorporate with movements between each asana.

5. Pratyahara: The fifth yoga limb relates to the sense of control or withdrawal from external stimuli. This means paying close attention to our bodies and the present moment. Off the mat, this can also include observing one's habits and cravings that may be interfering with personal growth.

6. Dharana: Concentration is the limb that precedes meditation. While it can be challenging to concentrate in a world of distractions, this practice is designed to calm the mind and create both inner as well as outer balance.

7. Dhyana: Meditation and contemplation are the hallmarks of the seventh limb of yoga. This ultimate state of fully quieting the mind may feel elusive to beginner meditators, however, it is a worthwhile goal to pursue if you aim to find higher levels of consciousness and inner peace. Remember that yoga is a process and we can’t expect ourselves to instantly reach a meditative state during our first flow.

8. Samadhi: The final stage or goal of yoga is complete absorption into the Universal bliss. In other words, this is what happens when a meditator merges his or her focus with the profound realization of the interconnectedness of the universe. While some may associate it with “enlightenment”, samadhi can also be seen as the simple experience of bliss and fulfillment.

The Six Series of Ashtanga Yoga

The asana (physical) portion of traditional Ashtanga practice includes six series, each with different goals. The series themselves are set sequences of poses, mantras, and other practices that are repeated in chronological order the same every time:

1. The Primary Series (Yoga Chikitsa) is yoga therapy or yoga for your health.

2. The Intermediate Series or Second Series (Nadishodhana) is for purifying the nervous system.

3. The Advanced Series (Sthira Bhaga) is all about centering your strength. It includes:

- Advanced A, or Third Series

- Advanced B, or Fourth Series

- Advanced C, or Fifth “Rishi” Series

- Advanced D or The Sixth Series is the most advanced series of yoga practice

Ashtanga Yoga Benefits

The overall purpose of yoga is to achieve a consciousness of this mind-body link to the whole, without separation or duality, via the rigorous and committed practice of meditation and its ideals.

Although difficult, this exercise has a lot of advantages. They consist, of but are by no means limited to:

- Increased adaptability

- Improved power improved muscle tone

- Higher level of cardiovascular fitness

- Lower body fat

- Less worry and stress

- Enhanced concentration and creativity

- Blood pressure reduction

- Less vulnerable to injury

3 Tips for Practicing Ashtanga Yoga

Ashtanga yoga requires plenty of studying, along with intense discipline. Some general tips for this style of yoga include:

1. Move at your own pace. Ashtanga yoga can be difficult, so it’s best to not overdo it right away. Start small, making sure you understand and are comfortable with each move before trying to do a full session.

2. Practice. Along with memorizing the sequence of postures, ashtanga takes plenty of practice. Practice each posture precisely, and make sure you’re comfortable with how your body feels and when to breathe. Misalignment of the spine, improper backbends, or bad positioning of the feet can all lessen the effectiveness of this yoga style, and potentially lead to injury.

3. Get out of your head. If you’re in a class with other experienced yogis, it can be easy to feel like you’re not keeping up. Focus on your breathing rather than how your poses look. Try not to compare your progress with other students. Focus on being mindful and improving your skills day by day.

Step By Step Guide to Astanga Yoga Poses

A full session of Ashtanga yoga is called the primary series. You have to exhale when you enter into an Ashtanga yoga pose and hold the pose for five breaths.

Here is some Ashtanga yoga poses to add to your workout at home:

1. Forward Bend

Steps involved in Forward Bend:

- Stand straight, keep your feet at a hip-wide distance, and parallel to each other. 

- Bend your body from the hips and try to touch the ground right next to your feet. 

- While doing this yoga pose, fix your eyes on your nose tip. 

2. Extended Triangle 

Steps involved in Extended Triangle:

- Stand straight and place your feet at a distance of 3.5 to 4 feet to each other. 

- Turn your right foot outside and the left foot slightly towards the left foot. 

- Stretch out your arms to make a T shape with your body. 

- Bend your body from the hips, lean towards the right, and reach your right toe. 

- Meanwhile, fixate your eyes on your raised hand. 

3. Extended Side Angle

Steps involved in Extended Side Angle:

- Stand straight and place your feet at a distance of 3.5 to 4 feet from each other. 

- Turn your right foot outside and the left foot slightly towards the left foot. 

- Now, bend the right knee and make a 90 degrees angle between your leg and torso. 

- Bend your body on the right side and place the right hand on your right thigh. 

- Raise your arm over your head making it parallel to your body. 

- While doing the pose, fixate your eyes on the left hand. 

4. Wide Legged Forward Fold 

Steps involved in Wide Legged Forward Fold:

- Stand straight and place your feet at a distance of 3.5 to 4 feet from each other. 

- Lean forward, bending your body from the hips. 

- Move your hands behind your back. You should be able to place your hand fingers. 

- Bend forward and try to push your head as close to your body as possible. Meanwhile, you have to keep your back straight. 

- When you bend down, your hands will hang over your head. 

- Fixate your eyes on your nose top while holding this yoga pose. 

5) Intense Side Stretch

Steps involved in Intense Side Stretch:

- Stand straight with your right foot ahead of your left foot at a distance of 2.5 to 3 feet. The feet should be hip-width apart from each other. 

- Now, bend your body from the hips. 

- Keep your back straight and try to reach toward the ground. 

- You can reach either the left or right side of your right foot using both hands. 

- While doing the pose, fixate your eyes on the toes of your front foot.

What to Expect in an Ashtanga Yoga Class

If you're new to Ashtanga, here's what you can expect from a typical class:

1. Repetition. The moves of Ashtanga are prescribed and don't change from session to session.

2. Fast pace. Classes usually start with several sun salutations. Then, there are vinyasas (think mini-sun salutations) between the seated postures.

3. Breathing. Ujjayi breathing is a staple of Ashtanga, so classes are generally filled with the sounds of yourself and other practitioners doing this hissing pranayama.

4. Lots of forward bend. The Primary series includes a lot of them.

5. Form corrections. In an in-person Ashtanga class, this usually means form corrections through physical touch by the teacher.

How to Practice Ashtanga Yoga at Home

Ashtanga is in fact not the easiest yoga practice, some people would call it a 90 min full body workout if full primary series is practiced. It can be intimidating seeing others in yet unachievable poses and sometimes a modification seems already the hardest thing ever.

1. First and foremost, this practice is a mindset. You need to bring a willingness to learn, to go into the uncomfortable. You need that commitment to failure, in order to strengthen your attitude and love yourself no matter what. First lesson for life.

2. May your breath be your guidance. Here is where the magic happens. Before the posture comes to the breath that brings you into it. It connects body and mind and no asana is mastered unless you breathe. It’s your first focal point of attention, pose, and drishti after. 

3. Play it small. Build a foundation to build on it. In the beginning, just sun salutations and some finishing postures are recommended. If that feels easy, you will add on standing postures by posture, then seated asanas, until you learn the entire series. This way we avoid injuries and strengthen and prepare your body for the full series. 

4. Be a student! Bring curiosity, questions, and observation. Use anything you find, your teacher in the first place, books, youtube, or even better, our amazing online training! Anatomy and alignment are essential for safe practice and a technical approach to how to get into an asana can be your light at the end of the tunnel. 

5. Also, self-studies will give you a deeper understanding of history, philosophy, and the principles of the practice itself.  That keeps you motivated!

6. Focus and feel. On yourself. Not on the ones that practice already for a while and make everything look easy. Make your mat the little island where you are with your body. Totally in it. The feeling of close body awareness is yoga, unity of body, mind, and spirit and for these moments we practice. Let me take this illusion that a mastered pose is the end goal. The real purpose is to be 100% in every part of your body and that can happen at any modification that suits your level.

7. Surrender. To all the above, to your own body’s limitations, to the thoughts that might cross your mind. The fact that you have to start as a beginner, won’t be there yet and rather enjoy the journey. Any moment of it is the chance to accept where you are, that you don’t have to prove anyone anything, not even yourself. 

8. Loving kindness towards your body and mind and with this to what’s around you. Don’t push what’s not meant to happen (yet), in practice as in life. Almost naturally you might adopt your choices, your diet, and your contribution to the world. Live love and compassion with yourself and others and let go of what no longer serves you.

Sources:

Ashtanga

Yoga Basics

The Yoga Nomads

Rishikul Yogshala

Master Class

My Yoga Teacher

Celebribody

Keevs

The Fit Way

Ashtanga Yoga Atlanta

Anahana

Ulu Yoga

MBG Movement

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