Ashtanga Yoga: unlock the secrets to inner strength


I’ll never forget the first time I stepped onto my yoga mat for an Ashtanga class. Like many students, I felt completely unprepared for the nearly two-hour practice journey. I was not naturally strong or flexible and I barely survived all the jump backs and jump throughs.
When the teacher called everyone to the front of their mats to chant the Opening Invocation, I almost walked out. But I am so glad I stayed. That decision ultimately changed my life. The intensity, the rhythm of breath linked with movement, and the flowing transitions—it was unlike anything I’d ever experienced.
By the time I finished the practice, my body was trembling, my heart was full, and my mind was at peace. I didn’t yet fully understand that Ashtanga Yoga is a transformative journey. I knew, at the very least, that I would be back for another class.
Less than a year later Ashtanga Yoga had in fact transformed my entire life. I traveled to India to meet my teachers, K. Pattabhi Jois and R. Sharath Jois, and their guidance over the twenty-five years that followed built a solid foundation in the practice for me.
I started with the powerful practice of Ashtanga Yoga asana. But yoga is so much more than asana. And yet, it is asana that is so often the foundation of our journey. My teacher emphasized the importance of dedicating years to asana practice, allowing the more subtle aspects of yoga to emerge naturally.
As our practice transforms us and yoga works its magic, we will naturally gravitate towards the deeper dimensions of the spiritual journey. Over many years of practice we may even begin to penetrate into the innermost teachings and discover timeless truths within ourselves.
So while asana is not all there is, we should not take the power of asana for granted. There is so much to be gained from getting on our mat with consistent practice over many years. This practice isn’t just about physical fitness—it’s a path to inner strength and self-discovery. Ashtanga means “eight limbs” and the entire path includes physical as well as internal and subtle practices.
Ashtanga yoga asana harmonizes breath, movement, and mindfulness into a powerful practice that transcends the mat. Each pose, every sequence, is an opportunity to challenge yourself, connect deeply within, and grow stronger in ways you never imagined.
Whether you’re a complete beginner or a seasoned practitioner, Ashtanga Yoga has something to offer. The structured sequences provide a foundation for growth, allowing you to delve deeply into the poses and evolve at your own pace—physically, mentally, and spiritually.
So, are you ready to uncover your inner strength? Take that first step onto your mat. Trust me, the journey is worth it.

Key
Takeaways
Ashtanga Yoga is more than just a workout; it’s a journey for the body, mind and soul. Here are the key points to remember from this:
- Structured Practice for Growth: Six series of Ashtanga Yoga provides a clear path for physical and mental development, meets you where you are and takes you further.
- Tristhāna: Synchronizing breath, gaze and body is the foundation of Ashtanga, helps you cultivate focus and presence.
- Holistic Benefits: From physical strength and flexibility to mental clarity and stress relief, the practice has many benefits that go beyond the mat.
- For All Levels: While it’s intense Ashtanga Yoga welcomes beginners through Mysore style classes and incremental progression in the poses. Poses can be adapted to every body.
- Rooted in Tradition: Based on ancient texts like the Yoga Sutras of Patañjali, Hatha Yoga Pradipika, the Yoga Korunta and others, Ashtanga preserves a rich heritage and connects modern practitioners to the timeless wisdom of yoga.
- Commitment is Key: Whether you practice daily or a few times a week consistency and dedication is the key to unlocking the practice.
- A Global Community: From the Sharath Yoga Centre to the K. Pattabhi Jois Ashtanga Yoga Institute in Mysore to shalas in nearly every major global city to online classes–the whole worldwide Ashtanga is flourishing.
Key principles and practices

What makes Ashtanga Yoga so special and powerful? It’s not just the flowing movement or the physically demanding poses – it’s the philosophy and the connection to the source that ties everything together.
At the heart of Ashtanga Yoga are three main principles: Tristhāna, the eight limbs and vinyasa yoga. When I first traveled to Mysore and met Pattabhi Jois, he explained the Tristhāna method to me as three simple things–breathing, looking, asana.
As long as I was able to practice these three principles for many years, then, he said, Ashtanga Yoga would bring me deep and lasting peace. All these years later, I can testify that the promise of Ashtanga Yoga holds true. For all who keep practicing, there is a deep wellspring of peace that springs forth from within.
- Tristhāna: This principle focuses on three areas of practice – breath (Ujjayi Pranayama), posture and gaze (Drishti). Synchronizing these helps you stay focused and present in practice.
The Eight Limbs of Ashtanga Yoga come from Patañjali’s Yoga Sutras and provide a path for both the internal and external work of the practice. The Yoga Sutras of Patañjali greatly informed my teachers’ philosophical paradigm for the spiritual work of the practice.
This collection of 196 aphorisms were written by the ancient sage Patañjali around 2,000 years ago, though the text itself is thought to have been compiled over time from older sources.
My teachers always recommended not to think of the eight limbs as a sequential order. Instead, they said that all eight limbs support one another and all can be practiced simultaneously. Asana is recommended as the foundation from which all the other limbs flow.
The Eight Limbs: From the ancient Yoga Sutras these guide the practice beyond the physical. They include ethical guidelines (Yama and Niyama), physical practice (Asana), breath control (Pranayama), sensory withdrawal (Pratyahara), concentration (Dharana), meditation (Dhyana) and ultimate absorption (Samadhi). Think of them as a map for living a balanced and meaningful life.
The Vinyasa Krama is essentially the flowing nature of Ashtanga Yoga. When we refer to the vinyasa in Ashtanga Yoga, we mean the coordination of breath with movement.
Each asana is not done on its own. Instead, every pose is carefully defined by how to enter, exit and breathe while practicing. The impact of the Vinyasa method is profound, opening the body and mind to new dimensions of spiritual and subtle experiences.
- Vinyasa Flow: This is the heart of Ashtanga Yoga – the dynamic linking of movement and breath that turns your practice into a moving meditation. Each pose flows into the next to create a rhythm that energizes the body and calms the mind.
Practicing these principles daily doesn’t just build strength and flexibility to power through impressive poses – it cultivates mindfulness, discipline and inner peace. And while the practice may be intense – repetition is growth.
The more you commit yourself to yoga, the more you will discover about yourself – on and off the mat.
Most yoga students, including myself, discover Ashtanga Yoga in a group class format. Within the Ashtanga Yoga tradition, this style of practice is referred to as “Led Class”. The teacher guides the entire group through the same series of poses following the traditional Sanskrit count and asana names.
Most of these classes feel similar to a group fitness or yoga class as they are commonly practiced in gyms and yoga centers around the world.
My teachers always said that these types of classes are very useful for teaching students the correct vinyasa count, building stamina, endurance and discipline. However, one of the most distinguishing features of the Ashtanga Yoga method is what’s called the Mysore Style method of practice.
Named after the small South Indian city called Mysore where Ashtanga Yoga originates from, this method of practice is a totally different paradigm.
The student commits to memorizing a specific series of poses from the six series of Ashtanga Yoga and practicing only those poses that their teacher has taught them.
The student then learns new poses one by one and the teacher is able to help many different students at many different poses in one class.
All students progress according to their own pace, following their own breath. There is minimal talking and the dialogue between teacher and student is intimate and personal.
The energy of the group practice encourages both the feeling of deep introspection and guidance from a qualified teacher along the spiritual path. Most students who maintain a dedicated Ashtanga Yoga practice do so in the Mysore Style method.
Benefits of Ashtanga Yoga
Let’s be real – committing to Ashtanga Yoga isn’t easy. But the benefits? Totally worth it. Beyond the physical benefits this practice offers a deep transformation of body, mind and soul. I didn’t actually ever intend to practice six days a week. But when I walked into the first traditional Mysore Style Ashtanga Yoga class, the teacher gave me one option to join.
I was a graduate student in New York and thought that I would do yoga two to three times a week. When I completed my first Mysore Style practice I was just happy that I remembered the Primary Series.
The Mysore Style method is perhaps the most distinctive feature of Ashtanga Yoga. Students memorize the practice and then work through the practice that has been assigned to them by their teacher.
The Mysore Style teacher walked up to me as I was finishing and said, “This class meets six days a week, you can come at 8 AM.” And so I did. I’ve been practicing six days a week ever since.
While Ashtanga Yoga is presented as a six-day-a-week practice, every student is encouraged to adjust the level of effort each day in order to make the practice sustainable.
The method does not ask every student to go to their maximum every time they step on the mat. Instead, the practice eventually becomes a mirror that reflects where the body and mind are for that day and much of the effort made is learning how to listen and accept the inevitable fluctuations that occur.
Showing up on the mat six days a week is the ritual, not doing the asanas in a particular way each day.
- Physical Strength and Flexibility: Ashtanga Yoga works the entire body. From Surya Namaskar (Sun Salutations) to advanced poses like Downward Facing Dog you’ll stretch and strengthen muscles you didn’t even know you had. Over time you’ll notice increased flexibility and a stronger core.
- Improved Stamina and Endurance: Flowing through the same sequence of poses builds stamina and cardiovascular health. Each practice challenges you to go a little further, builds resilience physically and mentally.
- Mental Clarity and Stress Relief: The combination of deep breathing with sound and intense focus creates a meditative state, you’ll feel calmer and more centred after practice. It’s like therapy – on a mat.
- Internal Cleansing: One of the lesser known benefits of Ashtanga Yoga is the internal heat generated during practice. This heat combined with controlled breathing flushes out toxins and improves circulation.
- Holistic Well-being: By incorporating the eight limbs into your practice you’ll discover a deeper connection with yourself and the present moment. This practice becomes more than physical – it’s a path to inner peace.
- Spiritual Development and Inner Peace: Over many years of practice, the method of Ashtanga Yoga works to establish students in a life of inner peace.
Whether you want to build strength, find focus or just take a break from life’s madness Ashtanga Yoga has something for everyone. The best part? The benefits grow as you do.
The six series of Ashtanga Yoga
Ashtanga Yoga is like climbing a mountain – you start with a steady foundation and ascend to more complex and challenging terrain. The six series aren’t just physical progression – they’re peeling back layers of yourself, discovering strength, resilience and inner peace along the way.
While the six series of Ashtanga Yoga move progressively through ever more challenging asanas, do not conflate challenging asanas with spiritual prowess.
My teacher always said that the Sun Salutations are a complete practice and that many students need only do this foundational asana sequence to experience the benefits of the practice.
The journey starts with the Primary Series, known as Yoga Chikitsa (Yoga Therapy). Think of it as the template for your practice.
This sequence cleanses the body and creates a strong foundation. Each movement flows into the next, a moving meditation that leaves you feeling grounded and energized.
Once you are well-established in the Primary Series (for most students that can take years or perhaps a whole lifetime), many students begin learning into the Intermediate Series, or Nadi Shodhana (Nerve Cleansing).
This stage goes deeper, targeting the nervous system and ultimately bringing balance. The poses get more complex, beginning with deep backbending, progressing through leg behind the head poses and ending with dynamic strength, but with each challenge a new layer of calm and clarity is available.
Then comes the Advanced Series, or Sthira Bhaga (Strength and Grace). Referred to as Third, Fourth, Fifth and Sixth Series, or Advanced A, B, C and D, this is where it gets intense – many asanas are simply impossible and require extraordinary focus, strength and flexibility. It’s not just about getting the advanced poses – it’s about being graceful under pressure, on and off the mat.
Every practice of Ashtanga Yoga starts and ends with the chanting of the Opening and Closing Invocations. No matter which series you practice, every student of Ashtanga Yoga begins and ends the same.
The Opening Inovation, Sun Salutations, and standing poses are the beginning of every practice. Backbends, finishing poses and the Closing Invocation are the end of every practice.
What makes these series magical is that they meet you where you are. You don’t have to rush. There is no prize for a new asana. Instead let each pose, each breath, each series unfold in its own time.
The path of Ashtanga Yoga isn’t about arriving at a destination – it’s about the journey, one practice at a time. The seeds of yoga are contained in every single pose. There is no need to force the body into advanced asanas in order to experience the power of this practice.
Ashtanga primary series

The Primary Series of Ashtanga Yoga, Yoga Chikitsa (meaning “Yoga Therapy” in Sanskrit) is where it all begins. It’s often described as a moving meditation but it’s so much more than that. It’s a journey of self-discovery, one breath and one pose at a time.
Here’s the beauty of this practice: it meets you where you are. Struggling with flexibility? No worries. Can’t hold Downward Facing Dog for long? No problem. The repetition of the same postures allows you to grow steadily, build strength and awareness with each practice. With the assistance of a qualified teacher each pose can also be adapted for different bodies.
Whether you’re wheelchair bound or have two total knee replacements, the practice can be adjusted so that everyone can get on the mat.
For beginners the Primary Series can feel intense but that’s part of the charm. Each pose is like a mirror, reflecting where you are physically and mentally. Some days you’ll feel strong and focused.
Other days not so much. But every practice teaches you something – about your body, your mind and your resilience. There are certain poses that many refer to as Struggle Poses or Gateway Poses that test a student’s understanding of key principles.
This isn’t just about perfecting yoga poses though; it’s about building a relationship with yourself. Each Sun Salutation is a prayer, each Seated Forward Bend is a surrender. The Primary Series is your entry into the world of Ashtanga Yoga and it’s a path worth walking.
History of Ashtanga Yoga practice
To really understand Ashtanga Yoga we need to go back in time to its roots. Imagine a small city in South India – Mysore – where a young man named K. Pattabhi Jois was learning an ancient yoga method from his teacher T. Krishnamacharya. This was the early 20th century and their collaboration would be the foundation of what we now call Ashtanga Yoga.
The story goes back even further to a text called the Yoga Korunta attributed to the sage Vamana Rishi.
This ancient manuscript outlined sequences of poses, breathing and gazing points (vinyasa) to harmonize the body and mind. The original text is lost but the teachings live on through the structure of Ashtanga Yoga.
While there is doubt about whether the Yoga Korunta existed or not, what Pattabhi Jois and his teacher Krishnamacharya contributed to the yoga tradition cannot be overlooked. They took these teachings and developed a series of postures to challenge the body and mind. Pattabhi Jois was a highly esteemed professor at the Mysore University and taught the sequences of Ashtanga Yoga to his most devoted students.
Some historians have even suggested that they took inspiration from Indian wrestlers and European health gymnastics to create a dynamic style and disciplined practice.
Since these insights were presented more recently, I never got the chance to ask Pattabhi Jois about that before he passed but I would have loved to hear his response! What we have today combines traditional yoga philosophy with a rigorous physical practice, all designed with a spiritual intention.
In 1948 Jois founded the Ashtanga Yoga Research Institute, called the Ashtang Yoga Nilayam, in the area of Mysore called Lakshmipuram. He taught small numbers of students for many years until Ashtanga Yoga began to grow in popularity.
After Western students began organizing tours for the Jois family the popularity of the traditional practice grew exponentially. The Jois family moved their shala space to a larger practice venue in the area of Mysore called Gokulam.
This was where K. Pattabhi Jois taught until his passing. His grandson, R. Sharath Jois officially took over as Director of the Institute, preserving the tradition while introducing it to new generations, under the banner of Sharath Yoga Centre.
Thousands of students flocked to Mysore to learn the traditional method from him, as Sharath Jois was the only person to learn all six series of Ashtanga Yoga and offer Certification and instruction in the same line as his grandfather.
After his sudden passing, the Ashtanga Yoga community continues to mourn his loss as all his students remain committed to the practice.
Saraswthi Jois, Pattabhi Jois’ daughter and Sharath’s mother, continues to teach in this Gokulam shala and Manju Jois, Pattabhi Jois’ son and Sharathi’s uncle, teaches in California with his daughter Sathu.
The Mysore Yoga tradition
Located in the small South India city of Mysore, India the Ashtanga Yoga Research Institute (AYRI) was the heart of the Ashtanga tradition for many years. Founded in 1948 by K. Pattabhi Jois, this once-little-known institute became a hub for yoga practitioners around the world.
Originally called the Ashtanga Yoga Nilayam, it wasn’t just a place to practice yoga – it was a refuge for those seeking a deeper connection to the roots of this powerful system. The journey to Mysore has been a pilgrimage for many devoted students of Ashtanga Yoga.
While not every committed student or teacher of the Ashtanga Yoga method has the privilege to travel to India to connect with the source of Ashtanga Yoga, the magic of the practice is available for all who step on their mats each day.
The process of applying to the old shala under K. Pattabhi Jois was the stuff of legend. When he was teaching in Lakshmipuram, students were told to send a letter to the shala address and, if they didn’t hear back, they were cleared to go. I remember sending my letter to Pattabhi Jois for my first visit to India.
The address didn’t make much sense to me and was filled with expressions like “3rd cross, 4th stage” that I associated more with equestrian shows than city blocks! I also doubted whether or not he would accept me as his student since I had only just begun the practice.
After more than twenty-four hours of air travel, four hours in a car from Bangalore airport to Mysore city, I found myself standing outside of the Ashtanga Yoga Nilayam feeling like I was in a dream. I pinched myself and walked in the doors.
The first person I saw was K. Pattabhi Jois and his first words to me were, “You wrote the letter?” I said yes and he told me to come practice the next day at 6 AM and to register immediately.
Something stirred in my heart (was it anxiety or maybe grace?) and, before I could register any doubts, my hands were on his feet in the classic gesture of pranam.
The next day, during my first class at the Ashtanga Yoga Nilayam, both K. Pattabhi Jois and Sharath Jois took an interest in my practice, offering corrections, adjustments and guidance. I spent two months under their tutelage in what would be the first of many trips to India over twenty-five years of practice and study.
From my first trip to India where I practiced only the Primary Series to when I received the Certification from K. Pattabhi Jois to now, where I practice into the Fifth Series, my teachers were my constant guide and Mysore has been my yoga home.
Even after the Jois family moved to Gokulam at the main shala for teaching, K. Pattabhi Jois would still ask every student whether or not they wrote a letter before accepting them in for registration.
I even observed a few unfortunate instances when a student showed up at the shala without writing a letter. K. Pattabhi Jois would reply and tell them to leave and come back once they had written a letter.
Once Sharath Jois took over as the Director, he developed an online application system that could handle the influx of students from all over the world who sought out the source of Ashtanga Yoga.
When Sharath opened the Sharath Yoga Centre, he continued to accept applications online for his seasons of teaching. Saraswathi Jois continues to accept online applications for her classes in Mysore at the Gokulam shala.
Imagine landing in Bangalore airport, taking a four hour taxi ride through weaving streets interspersed with cows, goats and rickshaws to then arrive finally at the shala in Mysore.
Many students only had the address of the shala and their taxis would drop them off there with all their luggage and their hearts filled with hope. Each student would get a start time when they registered.
At first it was whatever time that K. Pattabhi Jois told you to come. Eventually students received cards with their practice times written on them. Every morning K. Pattabhi Jois would enter a room filled with focused and concentrated students in the first batch and call everyone to Samasthitih to chant the Opening Invocation.
For the next several hours, Pattabhi Jois, Sharath Jois and Saraswathi Jois would teach together, offering students the personalized attention and hands-on assists that are the hallmark of the Mysore method.
Some students refer to this period as the golden era of Ashtanga Yoga where the fruition of years of dedication materialized and the roots of Ashtanga Yoga found firm ground.
It should be noted that K. Pattabhi Jois was not a saint, nor should he be placed on a pedestal of perfection. He himself always said that he was a simple man who taught the yoga technique that his teacher taught him.
Posthumous revelations that some female and male students of Pattabhi Jois experienced improper adjustments that left them with physical injuries and experiences of sexual assault taint his memory with the irresolution of these acts of harm.
In 2019, Sharath Jois publicly acknowledged his sadness over his grandfather’s conduct, writing “It brings me immense pain that I also witnessed him giving improper adjustments”.
Many Ashtanga Yoga teachers and students of K. Pattabhi Jois have struggled to separate his mistakes from his teaching, that is, to separate the man from the method.
The global Ashtanga Yoga community came together to address, process, and heal from these revelations.
The result has been a softening of some of the absolutes around the teacher’s role, empowering the students’ voices more in class, increasing community oriented teaching, offering consent cards to decline adjustments and more dialogue between teacher and student.
Over the years, as Ashtanga Yoga has grown and evolved, Sharath Jois’ mission has remained the same – to preserve and promote the traditional Ashtanga Yoga method. Led by R. Sharath Jois until his recent and untimely passing on November 11, 2024, the Mysore yoga tradition attracted students worldwide and has created a global community of Ashtanga Yoga students and teachers.
Many students continue to make the pilgrimage to Mysore to practice with Saraswathi and other teachers of Ashtanga Yoga today.
The Ashtanga Yoga tradition continues to live on today through the students of K. Pattabhi Jois, Sharath Jois, Manju Jois, Saraswathi Jois and all their students’ students. There are many elders within the Ashtanga Yoga community who have given their life’s work to spreading the message of the practice.
Tim Miller, Richard Freeman and Mary Taylor, David Swenson, Chuck Miller and Maty Ezraty, Hamish Hendry, Dena Kinsburg, Nancy Gilgoff, John Scott, Lino Miele and many other teachers who learned from Pattabhi Jois have continued the legacy of Ashtanga Yoga practice and teaching. Most of these teachers received the Certification to teach Ashtanga Yoga from K. Pattabhi Jois.
The process involved years of dedication, sometimes countless trips to study at the Institute and often involved the practice of at least some, if not all, of the Advanced Series. Authorization was granted to students who were proficient in teaching Primary and Intermediate Series after a period of three to five years of practice at the Institute.
Sharath Jois continued and further developed the system of Authorization and Certification of long term students whom he deemed qualified to teach the method.
A generation of teachers including David Robson, John Bultman, Sharmila Desai, Andrew Hillam, Angela Jameison, Boonchu Tantikarun, Tim Feldmann, Aki Tsugawa, Ajay Tokas, Phillipa Asher, Todd Bowman, Laruga Glaser, Dany Sa and many others who started their trips to India in the early 2000s continue to practice and teach according to what they learned from K. Pattabhi Jois and Sharath Jois, some of whom were Certified or Authorized by K. Pattabhi Jois before his passing and others who were Certified or Authorized by Sharath Jois before his passing.. So many students continue to teach and spread the message of traditional Ashtanga Yoga.
Despite the immense loss of K. Pattabhi Jois and Sharath Jois, there is a sense of hope for the future of the lineage. K. Pattabhi Jois and Sharath Jois continue to live on in the hearts of everyone who steps onto the mat and practices the Ashtanga Yoga method.
What makes the experience of Ashtanga Yoga in Mysore unique is that it’s not just about physical practice.
The teachings here acknowledge the holistic nature of yoga and include philosophy, breath control and mindfulness in every class. For many a visit to study the classical method isn’t just about improving their own practice though – it’s about reconnecting with the yoga itself.
The reason that so many students have yearned to travel to Mysore is to meet their teacher’s teacher. While that might not be possible in the same way it once was, immersing oneself in dedicated study periods will always help ground the experience of Ashtanga Yoga within.
While not every devoted Ashtanga Yoga practitioner has visited Mysore or India, every student can benefit from a greater appreciation of the Ashtanga Yoga tradition that can be found by practicing with dedicated teachers in the Ashtanga Yoga diaspora.
Start Ashtanga Vinyasa Yoga
Starting Ashtanga Yoga can feel daunting but remember every expert was once a beginner. The beauty of this practice is its progressive nature – one step, one breath, one pose at a time. Ready to start?
Whether online live interactive classes, videos available for streaming or books written about Ashtanga Yoga–there are many resources for students interested in the practise.
Many teachers steeped in the lineage have shalas where new students are welcome. If you want to get started on your own, then you could explore building up slowly.
- Start with the Sun Salutations: The Surya Namaskar sequences are the gateway. These flowing movements warm up the body, build strength and teach the connection of breath and movement. They are the foundation of every Ashtanga Yoga practice.
- Start Small: You don’t need to know all the poses straight away. Focus on learning a few standing poses and build up. The Primary Series (Yoga Chikitsa – yoga therapy) is designed to clean the body and create a strong foundation.
- Breath over Perfection: It’s easy to get caught up in trying to get the pose perfect but the magic happens in the breath. Deep breathing is your anchor through the practice.
- Find a Teacher or Mysore-Style Class: If possible join a Mysore-style class where you can practice at your own pace under a teacher’s guidance. This style allows for individual attention while respecting the traditional sequence. If a Mysore-style class isn’t readily available, then try a Led Class.
- Set Realistic Goals: It’s okay if you can’t touch your toes or hold a pose for long. Celebrate small wins and listen to your body. Remember this is a lifelong practice.
- Build Up Slowly: If six days a week feels impossible, try starting with three days a week and increase gradually. It’s better to be consistent and do what you have time for as you build endurance for daily practice.
- Most of all, enjoy the journey. Ashtanga Yoga isn’t about perfection – it’s about progress. Every time you step on the mat you’re investing in yourself and taking another step towards self-discovery.
Practice Ashtanga Yoga
Ashtanga Yoga is as much a mental journey as physical. It’s not about being perfect in the postures but about turning up and surrendering to the process.
Here are some tips to help you deepen your practice and stay motivated:
- Feel Your Body, Don’t Fight It: Listen to your body’s whispers and respect its boundaries. Some days you’ll feel strong and flexible, other days not so much. That’s okay. Progress comes from consistency not from pushing too hard.
- Breathe First, Pose Second: The magic of Ashtanga Yoga is the breath. When your breath is smooth your body follows. Prioritize your breath over the perfect alignment of the pose and you’ll see your practice change.
- Let Go of Comparisons: Whether in a Mysore style class or following along online it’s easy to get caught up in comparing yourself to others. Remember your practice is yours alone. Celebrate your progress and let others inspire, not intimidate you.
- Study the Philosophy: Ashtanga is not just about the physical postures. Read the Yoga Sutras, the Gita and the Hatha Pradipika to explore the spiritual and philosophical side of yoga. Explore contemporary yoga texts as well. This will deepen your practice and connect you to the tradition.
- Surrender to the Process: There will be days you won’t want to roll out your mat. Do it anyway. The discipline of showing up even on hard days builds resilience. Remember yoga is a journey not a destination.
- Beginner’s Mind: No matter how you have been practicing, look at the asanas with fresh eyes so that the experience is always new. This will help prevent the postures from being mechanical.
- Above all, be kind to yourself. Ashtanga is hard but that’s what makes it so worthwhile. Each practice no matter how small brings you closer to balance, strength and self awareness. Trust the journey – you’re exactly where you need to be.
Common problems and solutions
Let’s face it: Ashtanga Yoga is hard. It’s intense, disciplined and often humbling. But those challenges are what make the practice so powerful. Here are some common problems you may encounter and how to overcome them.
- Physical Demands of the Practice
The structured sequences of Ashtanga Yoga can feel daunting especially for beginners. Poses like Upward Facing Dog or holding Downward Facing Dog for extended periods can be tough. The key? Start small. Focus on mastering the basics like Sun Salutations before you tackle the more advanced postures. It’s okay to modify the postures to suit your body. - Mental Fatigue and Frustration
Repetition is a big part of Ashtanga Yoga. Practicing the same sequence every day can feel tedious and progress can feel slow. Instead of seeing repetition as boring, see it as an opportunity to refine and grow.
Notice how the same sequence feels different on different days—your body, mind and energy levels are always changing. - Self-Comparison
It’s natural to glance at the person next to you in a class or online and feel inadequate. It’s also normal to compare what you can do today with what you were able to do yesterday or years ago.
But yoga isn’t a competition. Your journey is yours alone. Celebrate small wins like holding a pose for longer or feeling more balanced today than yesterday. Learning to accept and love where you are today is part of the practice. - Injuries or Discomfort
The physical intensity of Ashtanga can lead to injuries if you push too hard. Prioritize alignment and listen to your body. If something doesn’t feel right, pause, adjust or ask a teacher for guidance. Remember it’s better to grow slowly than to set back.
- Time and Discipline
Ashtanga is traditionally practiced six days a week which can feel impossible with modern schedules. If daily practice isn’t possible, commit to consistency over frequency. Even three focused sessions a week can be incredibly powerful. - Find a Teacher – Without a teacher it can be very difficult to navigate the Ashtanga Yoga practice.
- Sangha – The community holds us all up. Finding a thriving community, whether in person or online will help you stay committed to the practice.
Solution in every challenge
No matter what the problem is, the solution is usually in your mind. Approach your practice with patience, kindness and curiosity.
Every challenge is a lesson, an opportunity to understand yourself better and grow stronger. Embrace the imperfections – they’re part of the journey.
Practice styles and class formats
One of the beautiful things about Ashtanga Yoga is its flexibility in how it’s taught and practiced. Whether you like guided instruction or a more self paced approach there’s a style to suit you. Let’s look at all the world’s main formats.
Mysore-style Ashtanga Classes
Imagine walking into a studio where students of all levels are quietly practicing on their own. This is the essence of Mysore-style classes, the traditional way of teaching Ashtanga Yoga. Here the teacher is a guide, offering personalized adjustments and support.
You don’t need to memorize the sequence before you start; the teacher will introduce new postures as you go along. It’s a very individual approach where you can grow at your own pace while staying true to the Ashtanga tradition.
Led classes
Unlike Mysore-style, led classes are group classes where the teacher verbally leads the class through the set sequence.
These are great for beginners who are learning the flow of the standing postures, or for anyone who wants the energy of a shared practice. The teacher’s voice keeps everyone in sync, creating a sense of focus and discipline.
Online and hybrid options
You don’t need to be in Mysore, India to practice Ashtanga Yoga. Many yoga studios and platforms like Omstars, the one I have created, now offer live-streamed Mysore-style classes or pre-recorded led classes. (I would love so see you there 🙂 )
These options bring the magic of Mysore style Ashtanga back to your home so you can practice anywhere.
Which one is for you?
If you like structure and personal attention Mysore-style is the way to go. If you prefer clear instructions and the energy of practicing yoga with others, led classes might be your thing.
And if flexibility is key (pun intended) online options give you the freedom to practice when and where you want.
Whatever style you choose, the goal remains the same: to get deeper into the practice and yourself.
Conclusion
Ashtanga Yoga is so much more than a physical practice—it’s a journey of self-discovery, discipline, and transformation. From the foundation of the Primary Series to the intricate challenges of the Advanced Series, every step along the way builds strength, resilience, self-discipline, and inner peace.
But the beauty of Ashtanga is not just in the structure but in how it meets you where you are. It’s a practice that grows with you, offering new lessons and rewards at every stage.
Whether you’re doing Surya Namaskar for the first time or perfecting advanced postures like Galavasana, the real magic is in the process. Each practice teaches you not only about the physical body but also about the mind and spirit.
Through the principles of Tristhāna—breath, gaze, and posture—you’ll find focus and presence. The repetition of the same sequence and poses fosters consistency and a sense of accomplishment, leading to profound growth.
And through the integration of the eight limbs of yoga, your asana practice becomes a tool for finding balance that extends far beyond the mat and into every aspect of life.
As I often remind my students, there’s no perfect time to begin—the best time is now. My teachers always said that everyone who is willing to put in the work can do the practice. You do not need to be in a particular place to start. So many people think they need to already be flexible to start yoga.
That is absolutely not true. Whether you are flexible or stiff, young or old, all that matters is that you roll out your mat, embrace the challenge, and surrender to the process. Trust that each practice will make you stronger, more resilient, and more mindful. Every time you step on the mat, you invest in your own growth and transformation.
Each moment offers a chance to connect with something greater, find stillness in motion, and rediscover the joy of simply being present.
Ready to roll out your mat and get started? Embrace the journey, trust the process, and let Ashtanga Yoga guide you toward becoming the strongest, most mindful version of yourself.
Together, we will uncover the transformative power of this practice—one breath, one pose, one step at a time.
FAQs
Ashtanga Yoga is considered one of the most physically and mentally demanding styles of yoga. The structured sequences and the requirement of discipline and daily practice push you to your limits. But it’s also what makes it so transformative. It may feel overwhelming at first but with consistent practice you’ll build strength, focus and resilience over time.
The Ashtanga Yoga method is a structured approach to yoga that combines breath (Ujjayi Pranayama), gaze (Drishti) and movement (Vinyasa). It follows a set sequence of postures, starting with the Primary Series (Yoga Chikitsa) and progressing through Intermediate series and Advanced Series. The method incorporates the eight limbs of yoga from the Yoga Sutras and integrates physical, mental and spiritual practices into a system for self transformation.
Ashtanga Yoga and Vinyasa Yoga share similarities in the flowing movements and breath synchronization. But Ashtanga follows a set sequence of postures and is traditionally practiced six days a week in a Mysore style setting. Vinyasa is more flexible and creative with classes varying in structure and style depending on the teacher. While the Vinyasa classes offers more variety Ashtanga’s consistency helps you track your progress and deepen your practice.
“Normal yoga” means less structured styles like Hatha or general yoga classes that mix and match postures and techniques. Ashtanga Yoga is highly disciplined with a set sequence of postures that you do every session. Its intense focus required only on breath, movement and gaze makes it a meditative practice and its intensity builds physical and mental strength. This traditional approach requires commitment but offers big rewards for those who are willing to put in the work.