Ashtanga Yoga

Challenge yourself with this strenuous and progressive style

How can Ashtanga yoga nourish you?

Ashtanga is a variety of Vinyasa yoga popularised by Sri K Pattabhi Jois in the mid-20th century[1]. The word ‘Vinyasa’ refers to how breathing is synchronised with the poses[2], especially through the fluid transitions from one asana to the next.

The word ‘Ashtanga’ means ‘eight limbs’ and refers to the eight key practices of traditional Ashtanga yoga[3] as described in ancient Indian philosophical texts. This style is sometimes called Ashtanga Vinyasa yoga and includes six prescribed poses[4], or asanas, which follow a specific sequence.

Benefits of Ashtanga yoga 

As with other forms of yoga, one of the chief benefits of Ashtanga yoga is improved flexibility. This is one of the reasons why many athletes practice yoga as part of their exercise routines[5]. It also enhances physical strength, and Ashtanga yoga has been reported to improve muscle tone and reduce body fat.

The benefits are not only physical but also mental and emotional. Since Ashtanga yoga requires a lot of focus, this can help you practise taking control of your concentration and learning to keep your attention on the present moment. The Ashtanga style is reported to support a highly concentrated and effective frame of mind known as the ‘flow state’[6]. Ashtanga has also been instrumental in studies which suggest it can meaningfully support treatment for psychological conditions including anxiety and depression.

Ashtanga yoga may assist in relieving symptoms related to:

Allergies Anxiety Back pain Balance, stability and coordination Blood pressure Brain fog and clarity Circulation and cardiovascular conditions Concentration, focus and problem solving Confidence and self-esteem Depression Digestive and gastrointestinal issues Energy and vitality Flexibility, endurance and strength Hypertension IBS and bowel disorders Immunity issues Insomnia and sleep disorders Memory and cognitive function Mental health Mobility and movement Muscle spasm, tightness and cramps Nervous system and neurological conditions Pain relief Posture and spine issues Relaxation Respiratory and breathing issues Sadness Stress and tension Weight control and obesity Show all

What to expect from an Ashtanga yoga session

You can learn Ashtanga yoga in a class setting or book an instructor for a one-on-one session. Practitioners are encouraged to memorise each series, which means that once you become proficient in the style, you can choose to practise Ashtanga yoga at home. It is widely regarded as a vigorous and athletic style, but many instructors offer Ashtanga yoga for beginners which focuses on the first series of poses[7] (known as the ‘primary series’).

The strenuous nature of Ashtanga Vinyasa is associated with a risk of muscular injuries, however, this risk is estimated to be very low, averaging a reported 1.8 injuries per 1,000 hours of yoga practice. 

To reduce that risk further, ask your yoga instructor about their qualifications and experience, and if you haven’t done yoga before, don’t be shy to ask them about their approach to Ashtanga yoga for beginners. Your instructor will be happy to talk to you about your concerns and explore the implications of any pre-existing injuries or other health conditions that might affect you.

An Ashtanga session will usually take about 60-90 minutes, and practising at least three times a week is recommended for best results. An instructor will guide you through the different poses and correct your form to help you perfect the routine if you consent to this.

As with any exercise or wellness program, please consult your medical professional before commencing Ashtanga yoga. If you have an injury or other health issue, or any concerns at all, also speak to your yoga instructor, who will be happy to address these and advise you on how to approach your practice of Ashtanga yoga.

References

1. What is Ashtanga Yoga? Tania Kemou Yoga; 2024.

2. Ashtanga Yoga. Ashtanga Vinyasa Yoga; 2014.

3. Hughes A. The Ancient Origins of Ashtanga Yoga and Why It’s Still Popular Today. Yogapedia; 2020.

4. Ashtanga Yoga. Ekhart Yoga; 2024.

5. Sharma L. Benefits of Yoga in Sports –A Study. International Journal of Physical Education, Sports and Health; 2015.

6. EXAMINING FLOW STATES AND MOTIVATIONAL PERSPECTIVES OF ASHTANGA YOGA PRACTITIONERS. University of Kentucky; 2005.

7. Why Ashtanga Yoga IS for Beginners. YOUALIGNED; 2024.

Frequently asked questions

Ashtanga Yoga is a variety of Vinyasa yoga popularized by Sri K Pattabhi Jois. The term 'Vinyasa' in Ashtanga Yoga refers to the synchronization of breath with poses, emphasizing fluid transitions between asanas. This style is distinctive for its structured sequence of poses and dynamic, flowing movements.

'Ashtanga' translates to 'eight limbs' and refers to the eight key practices outlined in ancient Indian philosophical texts. These practices form the foundation of traditional Ashtanga yoga. While Ashtanga Vinyasa yoga is sometimes used interchangeably, 'Ashtanga' specifically denotes the comprehensive system of eight limbs.

The eight limbs of Ashtanga Yoga encompass ethical guidelines, self-discipline, physical postures (asanas), breath control (pranayama), sensory withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and a state of pure consciousness (samadhi). These limbs collectively provide a holistic approach to yoga, addressing various aspects of life and practice.

Ashtanga Yoga is suitable for practitioners of all levels, but beginners may find it beneficial to start with introductory classes. The practice can be adapted to individual abilities, and practitioners gradually progress through the series. Consistency and dedication are essential elements for both beginners and advanced practitioners.

Ashtanga Yoga follows a specific sequence of poses within six prescribed sets. This sequence is designed to build strength, flexibility, and focus while promoting a meditative flow. The systematic progression allows practitioners to develop a deep understanding of each pose and its connection to the breath.

Vinyasa in Ashtanga Yoga emphasizes the synchronization of breath and movement. Each movement is linked to a specific breath, creating a flowing and dynamic practice. This mindful breath coordination enhances concentration, brings awareness to the present moment, and contributes to the meditative quality of the practice.

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