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Ashtanga Yoga

Pronounced: ash-TAHN-gah

Ashtanga is a rigorous, physically demanding style of yoga that follows an exact, fixed sequence of postures linked meticulously to the breath. By practicing the exact same poses in the exact same order every time you step on the mat, you generate intense internal heat designed to purify the body while transforming the repetitive physical effort into a deeply focused, moving meditation.

Maya Lin

Guide by Maya Lin

Founder & Lead E-RYT 500 Certified Yoga Instructor • 12+ Years Teaching
Ashtanga Yoga hero Strict Sequence
History & Origins

History & Origins of Ashtanga Yoga

Ashtanga is a highly structured system popularized in Mysore, India, demanding intense discipline and repetition.

Early 20th Century

Pattabhi Jois & the Mysore Palace

Sri K. Pattabhi Jois learned the system from his guru, Tirumalai Krishnamacharya, supposedly based on an ancient manuscript called the Yoga Korunta.

1948

The Ashtanga Yoga Research Institute

Pattabhi Jois established the Ashtanga Yoga Research Institute and codified the practice into six distinct series in his seminal book, Yoga Mala.

What Makes Ashtanga Unique?

Ashtanga is perhaps the most rigid and traditional of the modern physical styles. Here are six rules that define the practice:

The Fixed Sequence

You must master the Primary Series before a teacher allows you to move on to the Intermediate Series. The sequence never changes.

Mysore Style Practice

Instead of a teacher calling out poses, students practice at their own pace in a silent room while the teacher provides one-on-one physical adjustments.

No Music, No Water

Classes are completely silent except for the sound of breathing. Drinking water is forbidden as it puts out the internal "fire."

Intense Hands-On Adjustments

Ashtanga teachers are known for firm, physical adjustments to help push students deeper into the rigid postures.

Six Days a Week

Traditional Ashtangis practice six days a week, taking rest days only on the new moon and full moon (Moon Days).

Vinyasa Between Every Pose

During the seated sequence, practitioners lift their entire body off the floor, jump back to Chaturanga, and jump through to sitting between every single side of every pose.

Ashtanga vs. Vinyasa

Feature Ashtanga Yoga Vinyasa Yoga
Sequence Always the same (Primary Series) Constantly changing
Teaching Style Mysore (Self-paced) or Led (Counted) Teacher leads the flow
Transitions Strict jump-backs between sides Creative, varying transitions
Vibe Silent, serious, disciplined Music-filled, fluid, creative

10 Fundamental Ashtanga Poses

These poses appear exactly in this order during the Primary Series (Yoga Chikitsa):

Equal Standing yoga pose showing proper alignment Beginner

Equal Standing

Samasthiti

The starting point. Attention is drawn inward, bandhas are engaged, and drishti is set.
Big Toe Pose yoga pose showing proper alignment Beginner

Big Toe Pose

Padangusthasana

The first standing pose. Forward fold grabbing the big toes to lengthen the hamstrings.
Triangle Pose yoga pose showing proper alignment Beginner

Triangle Pose

Utthita Trikonasana

Deeply stretches the sides of the waist and legs while gazing at the top thumb.
Extended Side Angle yoga pose showing proper alignment Intermediate

Extended Side Angle

Utthita Parsvakonasana

A powerful lunge that opens the hips and stretches a single line from heel to fingertips.
Wide-Legged Fold yoga pose showing proper alignment Intermediate

Wide-Legged Fold

Prasarita Padottanasana

Has four variations (A, B, C, D) done sequentially to deeply open the hips and hamstrings.
Intense Side Stretch yoga pose showing proper alignment Intermediate

Intense Side Stretch

Parsvottanasana

A balancing forward fold with hands in reverse prayer behind the back.
Extended Hand-to-Toe yoga pose showing proper alignment Advanced

Extended Hand-to-Toe

Utthita Hasta Padangusthasana

An intense one-legged balance requiring extreme hamstring flexibility and core strength.
Fierce Pose yoga pose showing proper alignment Intermediate

Fierce Pose

Utkatasana

The gateway pose that transitions practitioners from the standing series to the seated series.
Boat Pose yoga pose showing proper alignment Intermediate

Boat Pose

Navasana

Done 5 times in a row, interspersed with lifting the body off the floor to incinerate the core.
Headstand yoga pose showing proper alignment Advanced

Headstand

Sirsasana

The king of the finishing sequence, held for 15-25 breaths to reverse blood flow.

Surya Namaskar A (Sun Salutation A)

Every Ashtanga practice begins with 5 rounds of Surya Namaskar A to build the internal fire. It consists of 9 vinyasas (movements mapped to breath).

# Pose Name Duration Key Instruction
1 Equal Standing Samasthiti Starting Point Stand at the top of the mat, toes touching, bandhas engaged.
2 Upward Salute Urdhva Hastasana Ekam (Inhale) Raise arms, palms touch, gaze at the thumbs.
3 Forward Fold Uttanasana A Dve (Exhale) Fold forward, hands flat on the floor beside feet, gaze at the nose.
4 Four-Limbed Staff Chaturanga Dandasana Catvari (Exhale) Jump back and bend elbows to 90 degrees, gaze at the nose.
5 Upward Dog Urdhva Mukha Svanasana Panca (Inhale) Roll over toes, lift chest, gaze at the tip of the nose.
6 Downward Dog Adho Mukha Svanasana Sat (Exhale) Push back into inverted V.
7 Hold Downward Dog Adho Mukha Svanasana Hold 5 Breaths Engage bandhas, gaze at the navel, listen to the Ujjayi breath.
8 Jump Forward Uttanasana B Sapta (Inhale) Jump feet between hands, lift chest halfway, gaze at third eye.
9 Forward Fold Uttanasana A Astau (Exhale) Fold deeply over the legs, gaze at the nose.
10 Upward Salute Urdhva Hastasana Nava (Inhale) Stand up, sweep arms overhead, palms touch, gaze at thumbs.
11 Equal Standing Samasthiti Exhale Return arms to sides, re-engage bandhas, prepare for the next round.

Benefits of Ashtanga

Builds Core Strength

The powerful movements and transitions build a very strong and stable core.

Cleanses the Body

The intense heat and sweating help naturally flush toxins from your body.

Increases Flexibility

Practicing the exact same deep stretches every day safely trains your body to become highly flexible.

Builds Mental Discipline

Sticking to a challenging routine builds strong willpower and mental toughness.

Boosts Stamina

The continuous, fast-paced movement provides a great cardiovascular workout.

Calms the Nervous System

Focusing deeply on your breath and movement helps calm an overactive mind.

Easy to Track Progress

Since the sequence of poses is always the same, it is very easy to see yourself getting stronger over time.

Medical Disclaimer: Ashtanga is highly demanding. Consult a physician before starting, especially if you have knee, shoulder, or lower back injuries.

Who is Ashtanga Yoga For?

Type-A Personalities & Routine Lovers

If you thrive on structure, discipline, measuring your progress, and doing the exact same thing every day to perfect it, this is your style.

Serious Athletes

The sheer physical demand of the jump-throughs, arm balances, and extreme core work attracts those who want to push their physical limits.

Beginner Mistakes Unique to Ashtanga

1

Pushing past pain for the sake of the sequence

The sequence is rigid, which can cause egos to flare. Beginners often force themselves into binds (like Lotus) before their hips are ready, leading to knee injuries.

2

Ignoring the Bandhas

The physical jump-throughs are impossible without engaging the pelvic floor (Mula Bandha). Beginners rely on muscle, while advanced practitioners rely on bandhas.

3

Modifying without permission

In traditional Ashtanga, you do not use props or skip poses unless the teacher specifically tells you to. You do the pose to the best of your ability, then move on.

4

Breathing through the mouth

If you open your mouth, you lose the internal heat. If you find yourself panting through your mouth, you are moving too fast.

Frequently Asked Questions

Is Ashtanga yoga beginner-friendly?
Ashtanga is physically demanding. A "Led" class might be too fast for complete beginners, but a "Mysore" class is actually great for beginners because the teacher teaches you the sequence one-on-one at your own pace.
What is Mysore style?
Mysore is the traditional way to learn Ashtanga. It is not a led class; everyone in the room practices the sequence independently at their own breath pace, while the teacher walks around giving individual adjustments.
How is Ashtanga different from Vinyasa?
While both link breath to movement, Ashtanga uses the exact same sequence of postures every single time. Vinyasa is free-form and created by the teacher.
Do I need to memorize the sequence?
In a Mysore class, yes, eventually. But you are not expected to know it on day one. The teacher will guide you pose by pose until you commit it to memory.
Why are there no water breaks in Ashtanga?
Drinking water cools the internal fire (Tapas) you are trying to build to purify the body. Practitioners are advised to hydrate before and after class, but not during.
What is the Primary Series?
It is the first of six series in Ashtanga, called Yoga Chikitsa (Yoga Therapy). It focuses on detoxifying the body, realigning the spine, and building foundational strength.

Explore Other Yoga Styles

Vinyasa Yoga

Vinyasa Yoga

A dynamic, flowing style linking breath to movement for a more vigorous practice.

Explore Guide →
Hatha Yoga

Hatha Yoga

A slower-paced, foundational practice focused on alignment and longer holds.

Explore Guide →
Yin Yoga

Yin Yoga

A floor-based practice that stretches the deep connective tissues through 3-5 minute holds.

Explore Guide →