Ashtanga Yoga: The Complete Guide for Beginners and Beyond
What Is Ashtanga Yoga?
Ashtanga Yoga is a rigorous, structured style of yoga rooted in ancient tradition and revitalized in modern times by Sri K. Pattabhi Jois. It combines breath, movement, and gaze (known as tristhana) in a precise sequence of poses. The word "Ashtanga" means "eight limbs," a reference to the eightfold path described in the Yoga Sutras of Patanjali, which includes ethical disciplines, physical postures, breath control, sensory withdrawal, concentration, meditation, and blissful absorption.
More than just a workout, Ashtanga is a method of inner transformation. Each session is a moving meditation where the body becomes strong and flexible, the mind focused, and the breath steady. Though often seen as physically demanding, Ashtanga's structure and consistency make it accessible to those with dedication and patience.
A Brief History of Ashtanga Yoga
The modern lineage of Ashtanga Yoga begins with Sri T. Krishnamacharya, considered the grandfather of modern yoga. One of his most notable students was Pattabhi Jois, who developed the Ashtanga method based on a text called the Yoga Korunta. Jois began teaching Ashtanga Yoga in Mysore, India, in the 1940s.
The practice spread globally through dedicated students who traveled to Mysore to study under Jois. In the 1990s and 2000s, Ashtanga gained widespread popularity in the West. Today, the legacy continues through the Sharath Yoga Centre (formerly KPJAYI) in Mysore, led by Sharath Jois, Pattabhi Jois's grandson.
The Philosophy: The Eight Limbs of Yoga
At the heart of Ashtanga Yoga lies the profound philosophy of the Eight Limbs of Yoga, outlined in the ancient Yoga Sutras of Patanjali. These eight interconnected steps offer a complete framework for living a meaningful and purposeful life. Beginning with ethical principles (Yama) and self-discipline (Niyama), the journey moves through the physical body with postures (Asana) and breath control (Pranayama). It then turns inward through sensory withdrawal (Pratyahara), concentration (Dharana), meditation (Dhyana), and ultimately, spiritual absorption (Samadhi). While Ashtanga is well known for its physical intensity, its deeper aim is to harmonize body, mind, and spirit — guiding practitioners toward inner freedom and self-realization.
Though physical practice (asana) is the most visible limb, the Ashtanga method weaves in all eight limbs, cultivating a holistic approach to personal and spiritual growth.
If you would like to dive deeper into yoga philosophy I highly recommend this book: The Eight Limbs of Yoga: A Handbook for Living Yoga Philosophy
The Structure of the Ashtanga Practice
Something that sets Ashtanag yoga apart from most other types of yoga is that it follows a set seqeunce of poses. This means that if you go to an Ashtanga yoga class anywhere in the works, you will be practicing the same thing. And that is something that makes Ashtanga Yoga truly global.
Ashtanga Yoga follows a set sequence of postures divided into six series:
Primary Series (Yoga Chikitsa): Detoxifies the body and aligns the musculoskeletal system
Intermediate Series (Nadi Shodhana): Cleanses the nervous system
Advanced Series A–D (Sthira Bhaga): Demands high strength, flexibility, and control
Beginners typically start with the Half Primary Series, gradually working up to the full Primary. Progression through series is based on mastery and is often guided by an experienced teacher. Most people practice primary series. If you have been practicing for several years you may move on to Intermediate series. And if you are physically strong and flexible and have a regular practice over several years you may even progress beyond that.
Regardless of which series you practice, a typical Ashtanga Yoga practice includes:
Sun salutations (Surya Namaskara A & B)
Standing postures
Seated postures
Backbends
Finishing sequence
Closing mantra
Mysore Style vs. Led Classes
Another thing that sets Ashtanga Yoga apart from most other types of yoga is that it can be practices in two different ways:
Mysore Style is a self-led practice in a group setting. Each student practices at their own pace, receiving individual guidance from the teacher. This is considered the traditional and most effective way to learn Ashtanga.
Led Classes are group classes where the teacher calls out each pose in the sequence. These are especially useful for learning proper pacing and breath count.
Personally, I like both classes. In a Mysore-style class, I like to get lost in the rhythm of my own breath and allow my body to flow through the sequence. In a led class, I love the energy of the group as we move together, breathing and flowing in unison through the set sequence. Each style offers something different: Mysore nurtures independence and deeper internal focus, while led classes build collective energy and help fine-tune the pace and timing of the practice. Depending on what I need on a given day — solitude or community, introspection or momentum — I find both formats deeply enriching in their own way.
Ashtanga yoga mysore style class
The Role of Breath, Bandhas, and Drishti
The Tristhana method forms the core of the Ashtanga system:
Breath (Ujjayi Pranayama): Audible, rhythmic breathing calms the mind and generates internal heat.
Bandhas (Energy locks): Engaging Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) builds stability and energy flow.
Drishti (Gaze point): Each posture has a focal point that directs attention and aids concentration.
Together, these elements create a moving meditation, linking breath to movement in a continuous flow.
Benefits of Ashtanga Yoga
Ashtanga Yoga offers profound physical benefits, building strength, flexibility, and endurance through its dynamic and structured sequences. The practice systematically works every muscle group, fostering a balanced and resilient body over time. Regular practitioners often notice improvements in cardiovascular health, core stability, posture, and joint mobility. The repetitive nature of the series encourages deeper body awareness, allowing practitioners to move more mindfully both on and off the mat. Additionally, the internal heat generated by consistent breath and movement promotes detoxification, supporting overall physical vitality.
Beyond the physical, Ashtanga Yoga cultivates mental clarity, emotional resilience, and spiritual growth. The steady rhythm of breath and movement acts as a moving meditation, quieting mental chatter and sharpening focus. As practitioners return to the same sequence day after day, they learn patience, discipline, and humility — essential qualities for personal transformation. Over time, Ashtanga becomes not just a form of exercise but a daily ritual of self-inquiry and growth, offering a steady anchor in the midst of life’s changes and challenges.
Physical Benefits:
Improved strength, flexibility, and balance
Enhanced stamina and cardiovascular health
Detoxification through sweating and deep breathing
Mental and Emotional Benefits:
Increased focus and mental clarity
Stress reduction and emotional resilience
Greater discipline and self-awareness
Spiritual Benefits:
Deeper connection to self and practice
A sense of ritual and spiritual grounding
In my video below I explain the 10 Ashtanga Yoga benefits I have found.
Common Challenges and How to Overcome Them
Ashtanga can be intimidating due to its intensity and discipline. Common challenges include:
Injury risk: Especially when pushing too fast; always listen to your body
Rigidity: The set sequence can feel repetitive; approach it as an evolving journey
Comparison: It's easy to compare yourself to others; focus on your own progress
Working with a qualified teacher, practicing consistently, and maintaining a sense of humility go a long way in overcoming these hurdles.
Tips for Beginners
For Ashtanga yoga beginners, starting slow and steady is key. Aim for a consistent practice two to three times per week, allowing your body and mind to gradually adapt to the rhythm and demands of the sequence. Instead of trying to memorize everything at once, focus on learning the postures piece by piece, giving yourself permission to build a strong foundation over time. Prioritizing breath and correct form over how deep you can go into a posture will create a safer and more sustainable practice, helping you avoid injuries and cultivate true strength.
It's also important to embrace patience and self-compassion. Progress in Ashtanga Yoga often unfolds slowly, and honoring where you are each day is part of the journey. Resist the urge to rush or compare yourself to others; every practitioner’s path is unique. Beyond the physical practice, take time to read and reflect on the Yoga Sutras or other foundational texts. Deepening your understanding of the philosophy behind the practice will enrich your experience, offering insights that support not just your time on the mat, but your life beyond it.
Frequently Asked Questions
Is Ashtanga Yoga suitable for beginners? Yes, with proper guidance. Start with Half Primary and focus on fundamentals.
Do I need to memorize the sequence? Eventually yes, but take your time. Mysore-style classes support this learning.
What if I’m not flexible? Flexibility comes with practice. Strength and breath are more important starting out.
How often should I practice? Traditionally, six days a week. Practically, even 2–3 times weekly creates strong results.
How to Continue Your Journey
As your Ashtanga Yoga practice begins to take root, there are many ways to deepen your connection and understanding. Attending a Mysore-style class or workshop can offer personalized guidance and help you refine your technique within the traditional framework. Reading one of the many inspirational Ashtanga Yoga books provides valuable insight into the lineage and intention behind the method. You can also explore the wealth of online resources like our membership Flow With Us — which can help provide inspiration and support for your practice.
Keeping a yoga journal is another powerful tool for growth. Use it to note physical observations, emotional shifts, philosophical reflections, or even the simple act of showing up on your mat. Over time, these small entries reveal patterns, breakthroughs, and reminders of your dedication. Most importantly, remember that Ashtanga is a lifelong journey — one of evolving awareness, patience, and practice. Your mat is your teacher, your breath is your guide, and each day is a new opportunity to return, recommit, and explore.
Final Thoughts
Ashtanga Yoga is more than a physical discipline—it's a tool for transformation, a mirror, and a path. Whether you’re a curious beginner or a longtime practitioner refining your craft, this method invites you to show up, breathe, move, and evolve. With commitment and openness, Ashtanga becomes not just a practice, but a way of life.
Namaste.
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