What is Ashtanga Yoga?
Ashtanga Yoga is a holistic Yoga practice which can improve your mental and physical well-being. In this text, we share an explanation of Ashtanga Yoga for everyone who is new to this practice. The explanation of Ashtanga Yoga includes its basic principles, potential and some tips on how to start practicing.
Table of contents
What is Ashtanga Yoga: A brief introduction
The practice of Ashtanga yoga is the practice of stilling the mind. By challenging ourselves both mentally and physically, Ashtanga Yoga can fundamentally change the way we relate to our bodies, minds, emotions and to the world. Being partly a physical practice, Ashtanga asana naturally improves physical well-being.
In Ashtanga yoga we learn a systematised method, with the guidance of a teacher. That provides us with the opportunity to understand the practice of yoga and teaches us how to integrate it into our daily lives.
Ashtanga yoga is suitable for all body shapes, fitness levels and life circumstances, for people with or without previous Yoga experience. Thanks to the individual classes, you don't have to keep up with anyone or wait for anyone. Instead, the practice is adapted to you.
Practice usually starts with Asana
The physical practice of Ashtanga Yoga asana consists of 6 series of yoga postures, called asanas. Within each series, all asanas are connected by movement and practiced with controlled breathing. In fact, each movement is connected with a specific breath. This connection is called Vinyasa, which is the guiding principle of the Ashtanga asana practice.
Ashtanga Yoga aims at developing an individually sustainable practice which can consistently be practiced on 5 to 6 days per week. Establishing this regular asana practice, paves the way for Yoga becoming a part of your day-to-day life.
Asana is what you first learn, when coming to an Ashtanga Yoga class, and will always remain part of your practice.
More than asana: yoga philosophy & a way of life
However, asana is only a small part of the practice. The word Ashtanga means ‘eight limbs’ (ashta=eight, anga=limb). Pantajali’s yoga sutras, one of the main sources of yoga theory and practice, explain these 8 limbs, which constitute the practice of Ashtanga Yoga.
Usually, the eight limbs are introduced one after the other, to slowly develop a holistic yoga practice. As one of the most easily approachable limbs, the practice of Ashtanga Yoga typically starts with its physical part for most people, asana.
What are the 8 limbs of Ashtanga Yoga?
The 8 limbs of Ashtanga Yoga are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Through regular asana practice with the guidance of a teacher, each student can gain a high level of discipline and expand to further study of these limbs.
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Together with the Niyamas, the Yamas are the foundation of yoga practice. The Yamas describe 5 basic values supposed to be practiced in interaction with everyone around us.
ahimsâ = not harming
satya = truthfulness
asteya = not stealing
brahmacarya = celibacy, impeccable conduct
aparigrahâ = not being acquisitive
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The Niyamas are 5 internal disciplines relating to the way we take care of ourselves.
sauca = purity
santosha = contentment
tapah = heat, intensity of discipline, austerity
svâdhyâya = self-study
Ishvara prañidhânâni = divine ideal of pure awareness / surrender, dedication, application, alignment
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Asanas are the physical yoga postures. Each asana should embody steadiness and ease. Ashtanga Yoga asana is a psychologically challenging physical practice.
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Pranayama summarises different breathing techniques. In essence, it means practice of maintaining calm and finding stillness, whilst holding the breath or following a sequence of increasingly challenging breathing techniques.
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Pratyahara means withdrawal of the senses. As conscious awareness separates us from external objects, the senses do likewise; this is called withdrawal of the senses.
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Dharana describes the collection of the mind, a deep level of concentration, where focus can be maintained for long periods of time.
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Dhyana describes an even deeper level of concentration, where focus is not distracted by external thoughts.
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Samadhi is the state of being able to separate oneself with any kind of thought.
What are the 6 series of Ashtanga Yoga?
The 6 series of Ashtanga Yoga Asana are:
First Series = Primary Series – Yoga Chikitsa (Yoga Therapy)
Second Series = Intermediate Series – Nadi Shodhana (Nerve Cleansing)
Third Series = Advanced A*
Forth Series = Advanced B*
Fifth Series = Advanced C*
Sixth Series = Advanced D*
*Advanced A, B, C and D are known as “Sthira Bhaga” (divine stability)
Each series consists of an exact sequence of postures linked together with breath and movement (known as “vinyasa”).
Benefits of Ashtanga Yoga
The benefits of Ashtanga Yoga are, to a certain extent, perceived differently by every practitioner. Many of our students and we ourselves consider the following effects of Ashtanga Yoga practice worth mentioning:
Ashtanga Yoga practice will make you physically and mentally stronger.
You can establish a high level of discipline and focus.
Its repetitive nature allows you to confront yourself and therefore self-reflect.
You only need yourself and a yoga mat.
It’s suitable for all levels of physical ability. Ashtanga practice is only as hard as you make it.
Mysore Style classes allow each student to be taught individually, yet within a group energy.
It has a structure, which allows you to maintain a self-practice, even when you don’t have the chance to practice with a teacher for a while. This means, you take responsibility for your practice and build a practice, which stays with you, without being dependent on the availability of classes.
Is Ashtanga Yoga suitable for beginners?
Yes, absolutely. Ashtanga Yoga has a reputation of being very physically demanding but actually in traditional Ashtanga Yoga, each student is taught individually. This is a way of teaching and learning, that respects everyone’s personal circumstances and limits. Both, physically and mentally.
In an Ashtanga Yoga Mysore Style class, absolute beginners and established practitioners are practicing together in the same room, with everyone focusing on their own practices. Consequently, each class is suitable for all levels, no matter anyone's individual physical abilities. Beginners are always very welcome!
There’s one exception to the rule: Led-Classes. Comparable to the typical Yoga Class, in Led classes all students practice together, following the exact number of breaths guided by the count of the teacher. Led classes are usually taught once a week, alongside Mysore Style, allowing students to be guided through the sequence until their last posture. As the postures are not explained during Led-Classes, you need to learn them beforehand in a Mysore Style Class. Everyone who has been to a Mysore Style class, at least once, can participate in a Led-Class.
How to start practicing Ashtanga Yoga
Find a teacher. In Sanskrit, an ancient Indian high-level-language in which the teachings of yoga are written down, Parampara is the very basis of teaching, learning and practicing Yoga. Translated, Parampara means the undisturbed passing of knowledge from teacher to student.
Ashtanga yoga is taught all over the world. Our recommendation is to seek an Ashtanga yoga teacher who practices daily and who you feel comfortable with.
What to expect in your first Ashtanga Mysore Style class
In your very first class, the teacher will introduce you to the Ujjayi breathing technique and on how to synchronise breath and movement, which you will put into practice by learning the first postures. How many postures you learn in each class is different for everyone. As a rule of thumb, your first Ashtanga Yoga Mysore Style class practice might take you about 30-45 minutes.
Ideally, you get back on your mat the next day and repeat the postures you've learned in your first class. As soon as you are fine with those and remember them well, the teacher will explain more postures to you. Adding postures to your practice is a process that gradually slows down with increasing experience. At some point, you have a set sequence, with which you work with for a while, until you learn the next posture.
In many classes, the teacher will only (physically) support you in postures you need help with, whereas you work yourself on synchronising breath, drishti and movement for the rest of the class. Ultimately, that’s more important than how many asanas you do. Therefore, it is helpful to have as little interruptions as possible.
How long does it take to learn Ashtanga Yoga?
Traditionally, you learn Ashtanga Yoga posture by posture one on one from a teacher to a student in a “Mysore Style” class. In a Mysore style class, each student is guided individually to learn the sequence and system at a suitable pace.
The 6 series of Ashtanga Yoga asana are taught one after the other. It is common to mainly practice the Primary Series for 1-3 years, before maybe moving on to the Intermediate Series. Some people always stick with primary series. Whilst there are quite some established practitioners practicing Advanced A, there are only a few people worldwide who practice Advanced B, C or D.
The learning process starts with the very first class and never stops. Seeing that everybody learns in a pace that suits their personal needs, and that humans are entirely unique, there is no one-size-fits-all-answer to the question of how long it takes to learn Ashtanga Yoga.
Can Ashtanga Yoga be self-taught?
Yes and No. Although Ashtanga Yoga is intended as a self practice, you will need to start with a teacher. They can guide you through the practice of Ashtanga Yoga, teach you how to practice in a safe and sustainable way, and help you to let the practice become part of your daily life.
You can then always practice what you know alone. However, especially in the first years of learning Ashtanga Yoga, it’s crucial to get to a teacher as much as possible to establish a healthy relationship and approach to the practice. Practicing asana with a poor understanding can lead to physical discomfort and have a negative effect on your wellbeing.
Is Ashtanga Yoga hard?
Ashtanga yoga has a reputation of being one of the hardest yoga styles. This commonly derives from a misunderstanding. Although we stick to a sequence, the postures and movements between will not look the same for each individual practitioner. Instead, the practice is tailored according to a student's requirements.
As teachers, we teach each student what they need to learn at any given moment. So basically, when practiced traditionally, Ashtanga Yoga is only as hard as you make it for yourself.
If you think “But this or that posture looks much harder than other Yoga styles”, be certain that when and if you get to these postures, you will be able to approach them just fine. After all, you don’t do handstand drop overs or cross your legs behind your head on day 1. Instead, the practice is slowly built up and prepares you for what’s to come.
6 basic principles of Ashtanga Yoga every practitioner should know
At first, learning Ashtanga Yoga can seem a bit overwhelming. But it does not need to be. The following 6 basic principles of Ashtanga Yoga can help you to approach it sustainably – no matter how many asanas you practice.
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In each asana practice, you should focus on the following three principles:
Tristana (tri=three, sthána=standing place)
Breath (Ujjayi breathing): You only breathe through your nose, both inhalation and exhalation maintain the same length and strength. The breath should be steady and calm throughout the practice.
Posture (ásana): Each ásana should be practiced in sequence and grounded before starting the next one.
Looking Point (Drshti): Every vinyasa and posture has a looking point.
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To actually experience the benefits of Ashtanga Yoga to their full extent, it is helpful to establish a daily practice. That means, practicing 6 days a week, with one steady rest day and additional rest days on full or new moon.
Building and maintaining a daily practice requires a sustainable approach in each practice, which feels very different from getting on the mat only a few times per week. If life does not allow you to start with daily practice, give it a go anyway and commit yourself for example to practicing 3 set days each week. That certainly unlocks a feeling for the practice’s transformative potential.
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Yoga should always be practiced on an empty stomach, while the digestive system is at rest. That allows you to fully engage in the asanas and work with your breath. Therefore, it is best to practice in the early morning, without drinking or eating before.
Additional benefit: By practicing in the morning, you offer yourself the opportunity to fully focus and work with yourself, before you expose your mind and body to external input.
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Even if it feels uncomfortable or frustrating to stick to the sequence. For many, this can become an obstacle to overcome. Feeling the difference between each practice, which then is labelled as “good” or bad” practice, can lead to frustration for those who wish to perform the asana series. Once attachment to the performance has faded away, and you manage to be in the moment instead, the practice can start its transformational work.
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Even though a daily practice is recommended, there are reasons not to practice. Respecting those is part of building a sustainable practice, which you can maintain long-term. The most decisive moments to take additional rest are:
Regularly each new and full moon.
When you have a fever.
For women: during the first 2-3 days of their period.
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Once you manage to establish a regular asana practice and feel comfortable with it as part of your life, you can start going deeper into the other limbs. Start studying the yoga sutra philosophy, learn Sanskrit chanting, practice meditation and start Pranayama or simple breathing techniques with the guidance of your teacher.
Where does Ashtanga Yoga come from?
In 1948 K. Pattabhi Jois opened the Ashtanga Yoga Research Institute in Mysore, India. His teacher Krishnamacharya was an Indian yoga teacher and healer who taught some of the most world-renowned yoga teachers of the 20th century. Over the years, people from all over the world started to learn the Ashtanga Yoga method with K. Pattabhi Jois and the term “Mysore style” was coined. As K. Pattabhi Jois studied the effects of the practice, he developed a set of fixed postures, which are linked with breath and movement (Vinyasa) and taught people using a numbered system – “the counted method”. This is what we know as “Ashtanga Vinyasa Yoga”.
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