Ashtanga Yoga

What is Ashtanga yoga?

Ashtanga yoga is a style in which you move through a set series of poses in a fixed order. Each movement is linked to a breath, so the practice flows without long pauses.

The word ashtanga means “eight limbs” in Sanskrit. It points to the eight-step path of yoga described in Patanjali’s Yoga Sutras, which includes ethics, postures, breathing and meditation. As a style, Ashtanga is mostly the physical practice taught by K. Pattabhi Jois.

Where does it come from?

Ashtanga was popularized by K. Pattabhi Jois (1915 to 2009) in Mysore, India. He learned from his teacher, T. Krishnamacharya, and later taught students from around the world. It spread to the West from the 1970s and influenced many modern flow and power yoga classes.

What makes Ashtanga different?

Five things set it apart:

• Fixed sequence: The poses are always in the same order, so you can track your own progress.
• Vinyasa: You link poses with breath-based movement, such as stepping or jumping back.
• Ujjayi breath: A slow, soft breath through the nose that makes a gentle sound, like ocean waves.
• Bandhas: Light internal engagement of the pelvic floor and lower belly for stability.
• Drishti: A set point to rest your eyes in each pose, which helps focus the mind.

What are the Ashtanga series?

There are six series. Almost everyone starts with the Primary Series.

A full Primary Series takes about 90 minutes, so most beginners learn a shorter version first.

What are the benefits?

Ashtanga may help with:

• Strength: Repeated sun salutations work your arms, shoulders, core and legs.
• Flexibility: Regular folds and hip work gradually improve your range of motion.
• Stamina: The steady flow raises your heart rate and builds endurance.
• Focus: Counting breaths and holding your gaze keeps your mind on one thing.
• Routine: The same sequence makes it easier to build a daily habit.
• Breath awareness: You learn to breathe steadily while working hard.

Research shows yoga in general may help with stress, wellbeing and low back pain. Studies on Ashtanga itself are limited, so results vary from person to person. It is not a medical treatment, and claims that it “detoxifies” the body or cures diseases are not supported by solid evidence.

Is it good for beginners?

It can be, with modifications. Ashtanga is more demanding than Hatha, Iyengar or Restorative yoga because the pace is steady and there are few breaks.

It may suit you if you:

• Like structure and routine
• Want a strength-building practice
• Have some basic fitness
• Don’t mind repeating the same sequence

Another style may suit you better if you:

• Are very stiff or new to exercise
• Mainly want relaxation or stress relief
• Get bored with repetition
• Have joint pain or a past injury

A simple beginner sequence

Hold each pose for about 5 slow breaths. This takes about 20 minutes.

1. Samasthiti

Stand tall with feet together.

2. Sun Salutation

3 slow rounds, bending your knees and stepping back instead of jumping.

3. Padangusthasana

Forward fold holding your big toes, knees bent.

4. Trikonasana

Triangle pose, both sides.

5. Parsvakonasana

Side angle pose, both sides.

6. Paschimottanasana

Seated forward fold, sitting on a blanket.

7. Janu Sirsasana

Head-to-knee pose, both sides.

8. Setu Bandhasana

Bridge pose, 3 rounds.

9. Savasana

Rest for 3 to 5 minutes.

Learn this in a live class if you can, so a teacher can check your form.

Common mistakes to avoid

• Rushing to advanced poses. Progress slowly, as traditional teachers advise.
• Forcing your knees or hips. Knee pain is a signal to stop.
• Doing too many push-ups on weak wrists. Lower your knees when you’re tired.
• Holding your breath. If your breath turns ragged, slow down.
• Skipping Savasana. The final rest is part of the practice.
• Comparing yourself to others. Advanced photos come from years of practice.

Who should be careful?

Talk to your doctor and tell your teacher first if you:

• Are pregnant or recently gave birth
• Have wrist, shoulder, knee, hip or spine injuries, or recent surgery
• Have high blood pressure, a heart condition or a breathing problem
• Have osteoporosis
• Have glaucoma, since some poses are upside down

Stop and rest if you feel dizzy, breathless or sharp pain.

Medical disclaimer: This article is for general education and is not medical advice. Consult a qualified healthcare professional before starting a vigorous yoga practice, especially if you have a health condition.

How does it compare with other styles?