Looking for a way to add energy and focus to your yoga practice? Ashtanga Yoga might be the answer. It’s a dynamic, disciplined style rooted in ancient philosophy that links breath and movement in a precise, flowing sequence.
Ashtanga gets its name from the Eight Limbs of yoga and goes beyond physical postures. Unlike Hatha or Vinyasa, which often mix and match poses, Ashtanga follows a set sequence. Each pose prepares you for the next, creating a steady progression that builds flexibility, strength, and mental focus.
The practice traces back to an old text called the Yoga Korunta, which was studied by T. Krishnamacharya and later taught by his student K. Pattabhi Jois. Jois refined the method and helped spread it worldwide after founding the Ashtanga Yoga Research Institute in Mysore in 1948. Today you can find Ashtanga classes in studios around the globe.
Ashtanga is built on a few core principles that shape how it’s practiced. Vinyasa—the link between breath and movement—is central. Each motion is timed with an inhale or an exhale, turning the sequence into a moving meditation. Tristhana brings together posture, breath, and drishti (a focused gaze); getting these three elements right deepens the practice.
Bandhas, or energy locks, are another key element. They direct internal energy and help stabilize the body. Mula Bandha, the root lock, engages the pelvic floor for grounding. Uddiyana Bandha, the abdominal lock, lifts the belly toward the spine to support breath control and spine stability. Jalandhara Bandha, the throat lock, involves tucking the chin in certain poses to calm the nervous system and sharpen focus. Together, the bandhas deepen both physical control and inner awareness.
The practice is organized into six series that increase in difficulty. The Primary Series, or Yoga Chikitsa, is where most people start. It builds a strong foundation, improves alignment, and helps detoxify the body. The Intermediate Series, Nadi Shodhana, works on opening energy channels with deeper backbends and twists. For advanced practitioners, four progressively harder series—often called Sthira Bhaga—challenge strength, flexibility, concentration, and spiritual focus.
Ashtanga offers benefits on several levels. Physically, it builds strength, tones muscles, improves posture, increases flexibility, and boosts endurance. Mentally, it enhances concentration and can produce a calming, focused state through the breath-movement rhythm. Spiritually, the emphasis on presence and internal awareness can deepen mindfulness and self-understanding.
Though it may sound intense, Ashtanga can suit many people. Beginners can start with the Primary Series and develop at their own pace, while experienced yogis will find ongoing challenges in the higher series. It’s an effective full-body workout that uses body weight for resistance, and its focus can help clear mental clutter. Sessions can be adapted to fit different schedules and commitment levels.
Rooted in tradition yet accessible in practice, Ashtanga Yoga offers a structured path for growth—physically, mentally, and spiritually—no matter your experience level.
