Ashtanga Yoga for Beginners

 Since the late 1990s, Ashtanga has been considered one of the most popular forms of yoga in the Western world. Ashtanga focuses on a vigorous physical practice that involves a series of poses linked with the breath to create a continuous sequence. This exercise demands an intense level of physical strength, flexibility, and endurance, which explains why many people find it a tough and challenging exercise. Whether you're just starting yoga, or looking for something new as your goals change, adding an Ashtanga yoga class to your daily routine is a great way to keep your mind and body healthy and strong.

What is Ashtanga Yoga?

The word Ashtanga is composed of two Sanskrit words "Ashta" and "Ang". "Ashta" refers to the number eight, while "Ang" means a limb or part of the body. Therefore, the eight limbs of Ashtanga Yoga are united into one complete, complete system. These eight limbs of yoga represent different branches of the philosophy of the Yoga Sutras that form the basis of the Ashtanga Yoga school. Ashtanga philosophy is to integrate all eight limbs of yoga, including Yama (moral code), niyama (self-discipline), asana (posture), pranayama (breath control), pratyahara (withdrawal of consciousness), Dharana (concentration), dhyana (meditation), and samadhi (oneness with the self).

Ashtanga is a very dynamic and athletic form of hatha yoga, consisting of six sequences, or levels, with a fixed sequence of postures. It is rooted in Vinyasa, the flow between postures, focusing on energy and breath. Although it is a very physical exercise, it also promotes mental clarity and inner peace.

Ashtanga posture sequences

Typically, students begin an Ashtanga practice with five repetitions of Sun Salutation A and Sun Salutation B. Then a set of standing poses, 5 repetitions, then a set of seated poses. After mastering these three pose sequences, your instructor will guide you through the Advanced Series, Advanced A, Advanced B, Advanced C, and D.

Where did Ashtanga Yoga originate?

Originally, Ashtanga Yoga was created by T. Krishnamacharya in the early 20th century as a solo practice for his young enthusiastic student K. Pattabhi Jois. The fast Sun Salutation movement is believed to have been inspired by the practices of Indian wrestlers and gymnasts. Joyce was a dedicated student, and he refined and developed this new style and soon began teaching others. These energetic and challenging postures were designed to purify the body in order to provide 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 Ashtanga teachings and training, is located in Mysore, India. Pattabhi Jois' grandson, R. Sharath Jois, is the current director of the institute and a senior authority on the practice. Many other renowned Ashtanga yoga instructors teach around the world, including David Swenson, Keno McGregor, Richard Freeman, Matty Ezeretti, Tim Miller, David Williams, Chuck Miller, and Tim Feldman.

Key Principles and Practices of Yoga

There are several key principles that underlie the practice of Ashtanga. This multi-dimensional approach promotes physical health and mental well-being. These five principles are essential to a successful Ashtanga practice.

1. Ashtanga Yoga Vinyasavyaya Ujjayi Pranayama: This specific breathing technique is used throughout the practice. Victory Breath is a slow audible breathing technique used to warm, energize and increase focus and concentration. Additional pranayama techniques are taught only to advanced students.
2. Drishti: Each asana uses a specific Drishti or focal point. This helps create a more focused and meditative practice.
3. Vinyasa: The main purpose of the practice is to harmonize the breath with the sequence of postures and transitions in a series.
4. Bandha: Engagement of bandhas, or body locks, is encouraged throughout the class to seal in pranic energy and create core stability.
5. Daily Exercise: A routine of six days per week with Saturday as a rest day is encouraged. "Moon days", full and new moon days are also days of rest, and women often avoid practicing during menstruation.

What is the difference between Ashtanga and Vinyasa Yoga?

Ashtanga is a set sequence of asanas while Vinyasa is more free-style and improvisational. Ashtanga classes begin and end with a class with Sanskrit mantras. Vinyasa classes are more popular in gyms and yoga studios and often have heat and music playing during the practice.

What is the purpose of Ashtanga?

The intense physical practices in Ashtanga are about clearing away mental blocks, and emotional baggage through mental clarity, mindful breathing, physical strength, flexibility, and endurance. The structure and frequency of the practice are designed to help you rapidly improve your body and overall health. The set posture of posture creates a strong framework that allows one to focus on the inner limbs of the yoga sutras.

Benefits of Ashtanga Yoga

The benefits of Ashtanga Yoga are numerous. It's known to be tough, so it's great for athletes and people looking for a good workout. Like most styles of Hatha yoga, Ashtanga focuses on breath, poses, and meditation. Regular yoga practice can improve your flexibility, breathing, and balance. It can increase your stamina, bone density, and muscle strength, control your body weight, lower your blood pressure and relieve stress. The benefits of Ashtanga Yoga are not limited to physical factors only. It also helps to increase mental clarity both mentally and spiritually, creating peace of mind and better concentration in daily life.

Ashting classes

You will find two different types of classes: Ashtanga Lead and Ashtanga Mysore. During Ashtanga Lead Classes, participants are led by a teacher through the Primary, Intermediate, and Advanced series.

Mysore-style Ashtanga is an open practice time where students move through the same set of asanas in each sequence but at each student's own pace. You'll still have the guidance of a trained yoga teacher, but you'll need to learn and memorize more of the asanas and sequences in this studio class. You can expect to get more personal attention and hands-on adjustments in a Mysore-style yoga class.

Can Beginners Do Ashtanga Yoga?

As it is complex, precise, and physically challenging, Ashtanga is not the best style of yoga for beginners to practice, but beginners are still welcome. Because it provides specific and structured movement, you will be able to clearly see your improvement and progress. It's also helpful because the basic sequence starts with the types of movements that are best suited for beginners. The primary series, also known as yoga Chikitsa, or yoga therapy, focuses on building a strong and healthy body, building the core for the more challenging series that follows. With the emphasis on individualized instruction in Mysore-style classes, it's also great to know when you're doing your asanas correctly.

Is Ashtanga for me?

If you are someone who needs one-on-one instruction, you may benefit from Ashtanga classes. If you're an experienced yogi, or you want something that makes it easy to measure your progress in movement, and easy to modify asanas to suit your needs, Ashtanga yoga may be the style for you. is what you need. It's also great if you want to focus your yoga practice on building strength and physical health. Ashtanga can help everyone from beginners to advanced yoga practitioners.

Ashtanga offers people a highly structured approach to asana practice. You'll always know when you're making progress and will be able to tailor your approach to best meet your needs. Regular practice can improve flexibility, strength, and focus and also improve your mental state, giving you increased focus and clarity.