Quick Answer
Ashtanga yoga is a fixed sequence of postures practised in a specific order with synchronised breath (Ujjayi) and energy locks (bandhas). The Primary Series (Yoga Chikitsa) is the entry point for all students. It is among the most physically demanding yoga styles and is best learned in a Mysore-style class (self-directed practice with individual teacher guidance) or in a structured beginner Led class. It is not recommended as a first yoga style but suits practitioners ready for disciplined daily practice.
Ashtanga yoga is one of the most structured and demanding yoga systems in the modern world. Developed by Sri K. Pattabhi Jois in Mysore, India, it consists of six series of postures practised in a fixed sequence linked by breath.
The Structure of Ashtanga
Every Ashtanga practice begins with the same five rounds of Sun Salutation A and five rounds of Sun Salutation B. From there, the sequence proceeds through a fixed series of standing postures, seated postures, and closing postures. This sequence is the same for every practitioner in every session, regardless of level: what changes is how far through the series you practise and the quality of each posture as your practice develops.
Most beginners work with the Primary Series (Yoga Chikitsa, meaning yoga therapy) for months or years before receiving any postures from the Intermediate Series. This is intentional: depth in a few poses is considered more valuable than breadth across many.
Mysore Practice vs Led Classes
Ashtanga is traditionally practised in Mysore style: each student practises the sequence independently, at their own pace, with a teacher moving around the room offering individual adjustments and teaching. This approach allows practitioners to develop an internalised understanding of the sequence and progress at an appropriate individual rate. Led classes, where a teacher calls each posture and the group moves together, are also common and are a good way to learn the correct breath counts and transitions.
The Physical Demands
Ashtanga is among the most physically demanding yoga styles. The combination of standing and seated postures linked by Vinyasas (Chaturanga, Upward Dog, Downward Dog transitions between each seated pose) generates significant upper body and core fatigue. Practitioners typically begin with a modified practice, leaving out some Vinyasas and modifying postures, and build the full practice strength over months of consistent work.
Is Ashtanga Right for You?
Ashtanga suits practitioners who are drawn to structure, discipline, and a long-term relationship with a fixed sequence. It is not the most appropriate style for beginners to yoga, as the complexity and physical demands are significant. Having some experience with other yoga styles before beginning Ashtanga makes the introduction considerably less overwhelming.
Frequently Asked Questions
Is Ashtanga yoga suitable for beginners?
Ashtanga is not ideal as a first yoga style due to its complexity and physical demands. Having some foundation in yoga, including familiarity with Sun Salutations, basic standing poses, and Chaturanga, makes the introduction considerably less overwhelming. Beginner-specific Ashtanga workshops or introductory Led classes are better entry points than immediately attending a general Mysore class.
How long does it take to learn the Ashtanga Primary Series?
Learning the full Primary Series sequence typically takes six months to a year for dedicated practitioners practising three to six times per week. Mastering it to the level of smooth, breath-linked flow with some degree of refinement in each posture takes considerably longer, often several years. The traditional Ashtanga approach is to work deeply with each posture before progressing rather than rushing through the sequence.
What is Mysore style Ashtanga yoga?
Mysore is the traditional format of Ashtanga practice, named after the city in India where Pattabhi Jois taught. Students practise the sequence independently, at their own pace, with the teacher moving around the room to provide individual adjustments and guidance. This allows each practitioner to develop an internalised practice rather than following a group, and to progress at their own rate. It is considered the most authentic and effective way to learn Ashtanga.
How many days a week should I practise Ashtanga?
The traditional prescription is six days a week, resting on Saturdays and new and full moon days. Most contemporary practitioners find three to five days per week sustainable. Two to three days per week produces meaningful progress and is appropriate for those managing Ashtanga alongside other life commitments. Consistency over months matters more than any particular weekly frequency.
Is Ashtanga yoga good for weight loss?
Ashtanga yoga is one of the more physically demanding yoga styles and provides a genuine cardiovascular and strength workout. Regular practice, combined with a balanced diet, supports weight management effectively. The Primary Series practised at full pace is comparable in caloric expenditure to moderate-intensity aerobic exercise. The stress-reduction and sleep-improvement effects of yoga also support healthy weight management indirectly.
