10min
Mobility
Ashtanga Preparation: Breath and Folds
Prepare for learning Ashtanga with a repeated standing pattern, simple seated work and rest.
Beginner · 11 poses
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Ashtanga Yoga
AṣṭāṅgaSay it: ash-TAHNG-uh
A disciplined, set sequence of poses linked by breath and practised the same way every time — demanding, traditional and deeply rhythmic.
- IntensityVigorous
- PaceBrisk and continuous, following a fixed count of breaths for each pose and transition.
Ashtanga is yoga with a fixed map. Every practice follows the same sequence of poses in the same order, linked by breath and counted movements. That repetition is the point: by practising the same series again and again, you can see your own progress clearly and the practice becomes a moving meditation.
What is Ashtanga Yoga?
Ashtanga yoga is a set sequence of poses practised in the same order every time, linked by breath, with a fixed number of breaths in each pose. Students learn the sequence gradually.
Origins
Aṣṭāṅga means ‘eight limbs’, a reference to the eightfold path described in Patanjali’s Yoga Sutras — ethics, self-discipline, posture, breath, withdrawal of the senses, concentration, meditation and absorption. The physical method known as Ashtanga Vinyasa was developed by K. Pattabhi Jois, a student of T. Krishnamacharya, who taught in Mysore from the 1940s. It reached the West in the 1970s and inspired many later styles, including vinyasa and power yoga.
What happens in a class
Either a ‘led’ class following the teacher’s count, or Mysore style, where each student practises the sequence at their own pace with individual help.
- Opening chant (in many traditional classes).
- Sun Salutations A and B, five rounds or more.
- Standing sequence: forward folds, triangles and side angles.
- Primary Series (Yoga Chikitsa): seated forward folds, twists and hip openers, each linked by a short vinyasa.
- Finishing sequence: backbends, shoulderstand and inversions.
- Rest in Savasana.
Pace: Brisk and continuous, following a fixed count of breaths for each pose and transition.
Who it suits
A good fit for
- People who like structure, routine and measurable progress
- Those wanting a strong physical practice
- Anyone drawn to a daily, self-led discipline
Take care if
- The series includes deep forward folds, binds and lotus variations — never force them
- Not ideal as a first-ever class if you have little strength or flexibility
- Traditional teachers advise rest days and pausing during menstruation or pregnancy — follow your own needs and a qualified teacher’s advice
Benefits
Ashtanga builds strength, stamina and flexibility together. The combination of ujjayi breathing, bandhas (energy locks) and drishti (a fixed gaze point) — known together as tristhana — trains concentration. Because the sequence never changes, it can be practised at home once learned.
Poses you will often meet
- Downward-Facing Dog
- Standing Forward Fold
- Triangle Pose
- Extended Side Angle
- Staff Pose
- Seated Forward Fold
- Boat Pose
- Supported Shoulderstand
Your first class
- Look for a beginners’ course or a Mysore room, where you learn the sequence a few poses at a time.
- In Mysore style, the teacher will add poses only when you are ready.
- Use the breath count as a guide, not a rule — take extra breaths if you need them.
- Skip binds and lotus until your hips and shoulders are ready.
What to bring
- A grippy mat
- Fitted clothing
- A towel
- An empty stomach — practise two to three hours after eating
Context
The method taught by K. Pattabhi Jois in Mysore, India. The name borrows the ‘eight limbs’ of Patanjali’s Yoga Sutras.
Practise Ashtanga Yoga
15min
Mobility
Ashtanga Preparation: Learn the Route
Repeat an adapted standing-to-floor passage, then explore Triangle and a seated fold.
Intermediate · 24 poses
20min
Strength
Ashtanga Preparation: Standing Foundations
A repeatable preparation with adapted transitions, standing shapes and an uncomplicated finish.
Intermediate · 28 poses
Safety
Practise with care
Ashtanga is physically demanding. Respect your limits in deep forward folds, binds and lotus — forcing them is a common cause of knee and hamstring injuries. Learn the sequence gradually with a qualified teacher, and take rest days.
Educational guidance, not medical advice. Classes vary widely between teachers — ask about the level and pace before you join.
Questions
What is Mysore-style Ashtanga?
A self-paced class where each student practises their own part of the sequence while the teacher gives individual help. It is named after the city where Pattabhi Jois taught.
How long is the Ashtanga Primary Series?
A full Primary Series usually takes about ninety minutes. Beginners practise a shorter version and add poses over time.
Is Ashtanga harder than vinyasa?
It is often more demanding because the full sequence is long and includes deep poses. But beginners can start with just part of it.
Why do Ashtangis rest on moon days?
Traditionally, practice is skipped on full and new moon days, and one day each week. Many practitioners keep this as a regular rest rhythm.
Are these timed sessions the Primary Series?
No. The linked sessions are original preparation exercises with adapted transitions. Learn the traditional order and breath count gradually with an Ashtanga teacher.