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, and rooted in the teachings of his teacher Krishnamacharya, it consists of six series of postures practised in a fixed sequence linked by breath and movement. For many practitioners, it represents the apex of physical yoga practice.
The Structure of Ashtanga Practice
The vast majority of Ashtanga practitioners work within the Primary Series, known as Yoga Chikitsa or yoga therapy. This series begins with Sun Salutations A and B, proceeds through a standing sequence, a seated sequence of increasing intensity, and closes with a backbend and inversion sequence. The entire Primary Series takes an experienced practitioner about ninety minutes to complete.
Ashtanga is traditionally practised six days a week, with rest on moon days and Saturdays. The practice generates significant heat through the combination of movement, breath (Ujjayi pranayama), bandhas (energy locks), and drishti (fixed gaze points). This combination of techniques is called the Tristhana method and is what distinguishes Ashtanga from other flowing styles.
Approaching Ashtanga as a Beginner
The traditional method of learning Ashtanga is the Mysore style, in which students practise the sequence independently in a shared space while the teacher moves around offering hands-on adjustments and teaching each student new postures only when the current ones are established. This self-paced, individualised approach is actually very well suited to beginners, despite the reputation of the practice for intensity.
If Mysore-style classes are not available, led Primary Series classes are a good introduction. Approach the practice with patience: the Ashtanga system is designed to be learned over years, not weeks. The rewards of consistent practice are extraordinary, but they require a long-term commitment and genuine respect for the process.
