Ashtanga Yoga
A dynamic and disciplined practice that builds strength, flexibility, and inner stillness through a set series of postures linked by breath and movement—rooted in tradition and designed for transformation.
Description
Ashtanga Vinyasa Yoga is a dynamic and disciplined practice that builds strength, flexibility, and inner stillness through a set series of postures linked by breath and movement—rooted in tradition and designed for transformation.
Overview
- STYLE | Structured, vigorous, and meditative; a moving meditation built on discipline and repetition
- STRUCTURE | Six progressive series, each with a fixed sequence of postures — most practitioners focus on the Primary Series
- BREATH | Ujjayi breath throughout; breath drives the movement and creates internal heat (tapas)
- FLOW | Dynamic and seamless; each posture transitions into the next with a vinyasa (breath-linked movement)
- PACE | Steady and rhythmic, not slow but not rushed — pace is determined by breath
- FOCUS | Discipline, purification, concentration (drishti), and self-transformation
- TEACHER ROLE | Observant guide and hands-on adjuster (especially in Mysore-style); honors lineage and traditional progression
- VIBE | Focused, quiet, devotional; less about entertainment and more about deep inner work
Benefits of Ashtanga Yoga
Disciplined. Powerful. Transformative.
Builds Functional Strength
The practice develops lean, balanced strength — using your own body weight to build power, endurance, and control.
Increases Flexibility and Mobility
Through consistent practice, tight muscles release and joints regain range — without force, through patient repetition.
Cultivates Mental Clarity and Focus
Ashtanga trains you to stay present — maintaining concentration through discomfort builds unshakeable focus.
Develops Breath Awareness
Ujjayi breath becomes a tool for focus, calm, and endurance — both on and off the mat.
Encourages Self-Discipline
The fixed sequence and traditional structure create accountability — showing up to the same practice builds grit and resilience.
Purifies the Body and Mind
Internal heat (tapas) and mindful movement cleanse the body from within — releasing toxins, tension, and mental clutter.
Discover all 12 transformative benefits of Ashtanga Yoga
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Traditional Ashtanga postures from the Primary Series
Practice, and all is coming.
Ashtanga Vinyasa Yoga: Discipline, Flow, and Self-Mastery
Ashtanga Vinyasa Yoga is a structured, breath-centered practice that combines movement, discipline, and meditation into one dynamic flow. Founded by Sri K. Pattabhi Jois, it follows a set series of postures designed to purify the body, focus the mind, and awaken inner energy.
Unlike free-flowing yoga styles, Ashtanga is traditional, precise, and rooted in lineage — you learn one posture at a time and only progress when you're ready. It's a practice of commitment, not convenience — but through that structure comes profound transformation.
This practice is for those who:
- Want a disciplined routine that builds strength and flexibility
- Seek mental clarity and inner stillness through repetition
- Crave the structure of a fixed sequence to deepen their practice
- Are drawn to traditional yoga with a lineage and philosophy
Ashtanga is more than just a physical workout — it's a moving meditation that cultivates presence, discipline, and self-awareness.
Origins and Philosophy
Ashtanga Vinyasa Yoga was popularized by Sri K. Pattabhi Jois (1915–2009), a student of T. Krishnamacharya, who is widely regarded as one of the most influential yoga teachers of the modern era.
Jois developed the Ashtanga system in Mysore, India, and began teaching it to Western students in the 1970s. The practice was based on an ancient text, the Yoga Korunta, which emphasized the synchronization of breath and movement—a method known as Vinyasa.
The term "Ashtanga" comes from the Yoga Sutras of Patanjali and refers to the eight limbs of yoga, which outline the path to self-realization:
The Eight Limbs of Yoga
Ashtau (eight) + Anga (limbs) — The complete path to liberation
Core Principles
The practice is built on three key pillars:
- Vinyasa – breath-synchronized movement that creates internal heat
- Tristhana – three places of attention: posture, breath, and drishti (gaze)
- Bandhas – internal energy locks that stabilize the body and direct prana
Sri K. Pattabhi Jois, founder of Ashtanga Vinyasa Yoga
Style and Structure
Style
Ashtanga is:
- Structured and repetitive – the same sequence every time
- Physically demanding – requires strength, stamina, and focus
- Meditative and devotional – less about performance, more about presence
- Traditional – honors lineage, Sanskrit counting, and ritual
The Six Series
Ashtanga consists of six progressive series:
- Primary Series (Yoga Chikitsa) – "Yoga Therapy"; focuses on alignment, flexibility, and detoxification
- Intermediate Series (Nadi Shodhana) – "Nerve Purification"; emphasizes backbends and deeper twists
- Advanced Series A, B, C, D – Challenging sequences for advanced practitioners
Structure of a Typical Class
- Opening mantra or chant (honoring the lineage)
- Sun Salutations (Surya Namaskar A and B) – to build heat
- Standing poses – strength, balance, and grounding
- Seated poses – flexibility, forward folds, twists
- Inversions – headstand and shoulderstand
- Backbends – heart-opening and energy-expanding
- Closing sequence – lotus poses, inversions, final rest
- Savasana – final relaxation
Full Ashtanga Primary Series demonstration
Mysore Style vs. Led Class
Mysore Style: A self-paced practice where each student works through the sequence at their own rhythm. The teacher provides one-on-one guidance and adjustments. This is the traditional way to learn Ashtanga.
Led Class: The teacher leads the entire class through the sequence in unison, calling out postures in Sanskrit. Great for beginners or those wanting structure.
Yoga is 99% practice, 1% theory.
Breath and Flow
Breath
Ujjayi breath (victorious breath) is the foundation of Ashtanga:
- Creates internal heat (tapas) to purify the body
- Provides a rhythm for movement
- Deepens concentration and presence
- Calms the nervous system
Each inhale and exhale is long, steady, and audible — like ocean waves.
Vinyasa (Breath-Linked Movement)
Every movement in Ashtanga is linked to either an inhale or an exhale. This breath-synchronized flow creates:
- Heat – building internal fire to cleanse the body
- Rhythm – a steady, meditative pace
- Focus – no room for distraction when breath guides every move
Flow
Flow in Ashtanga is:
- Continuous and rhythmic – like a moving meditation
- Fixed and predictable – the same sequence creates familiarity
- Challenging but steady – not rushed, but definitely strong
Pace, Focus, and Teacher Role
Pace
The pace is steady, determined by breath — not by the teacher or the clock:
- Not slow – there's continuous movement
- Not rushed – breath keeps it sustainable
- Meditative – rhythm allows the mind to settle
Focus
Ashtanga cultivates focus through:
- Drishti (gaze points) – each posture has a specific place to look
- Tristhana – simultaneous awareness of breath, body, and gaze
- Repetition – doing the same sequence every day reveals subtle layers
- Bandhas (energy locks) – engaging the core to stabilize and direct energy
Teacher Role
Ashtanga teachers are:
- Observers and adjusters – especially in Mysore style
- Keepers of tradition – honoring the lineage
- Patient and precise – progression happens only when ready
- Hands-on – adjustments are common (always consensual)
Vibe and Community
The vibe is:
- Quiet and focused – no chatting or music, just breath
- Devotional – begins and ends with a chant
- Humble and disciplined – no flashy tricks, just honest work
- Community-oriented – especially in Mysore rooms
Who Is Ashtanga Yoga For?
Ideal for:
Athletes & Disciplined Practitioners
Those who thrive on structure, routine, and physical challenge.
People Seeking Mental Clarity
Anyone using movement as meditation to quiet the mind.
Traditional Yoga Students
Those drawn to lineage, philosophy, and devotional practice.
Long-term Practitioners
Students who want depth over variety — mastery through repetition.
People Who Need Heat to Open
Students who find flexibility through warmth rather than force.
May not suit:
- Those seeking creative, free-flowing sequences
- People with injuries (unless modified under expert guidance)
- Students wanting a gentler, restorative practice
- Anyone resistant to structure or tradition
Conclusion
Ashtanga Vinyasa Yoga is not easy — and that's the point. It's a practice that asks you to show up, do the work, and trust the process. It doesn't promise quick results or instant gratification. Instead, it offers something deeper: a steady path toward transformation.
Through breath, movement, and discipline, Ashtanga teaches you to meet yourself exactly where you are — not where you think you should be. This is yoga as meditation, yoga as purification, yoga as self-mastery.
If you're ready to commit, the mat will meet you there.
Explore Related Yoga Styles
If you love Ashtanga's structure but want more creative freedom, explore Vinyasa Yoga. For alignment precision, try Iyengar Yoga. For fitness intensity, consider Power Yoga. And when you need balance, Yin Yoga offers the perfect counterpoint to Ashtanga's fire.
Find Ashtanga Yoga Near You
Top-rated studios and classes in your area
Ashtanga Yoga Santa Monica
Traditional Mysore-style practice with experienced teachers. Daily morning sessions and led classes.
View Studio
Ashtanga DTLA
Disciplined practice in the heart of downtown. Mysore room and led primary series classes.
View Studio
Vinyasa Yoga: Creative Flow & Dynamic Movement
Discover Vinyasa's creative sequencing and flowing movement. Similar intensity with more freedom.
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Connect with experienced Ashtanga teachers and studios in your area. Start your journey of discipline, strength, and inner transformation.
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