The Tristhana: Three Places of Attention
Breath
Ujjayi breath throughout. Each movement has a specific breath count. Inhale = expansion. Exhale = contraction.
Gaze
Nine gazing points. Each pose has an assigned drishti: nose, third eye, navel, hand, toes, far right, far left, up, down.
Locks
Mula bandha (root), uddiyana bandha (abdominal). Energetic seals that contain and direct prana.
The Series
Ashtanga has six series, but most practitioners work exclusively in the first one or two:
Primary Series
Forward folds, hip openers, twists. Approximately 75 poses. Purifies and heals the body. Most practitioners spend years here—some, a lifetime.
Second Series
Deep backbends, leg-behind-head poses. Opens energy channels. Only begun after Primary Series is established.
Advanced Series (A, B, C, D)
Four advanced series. Arm balances, extreme flexibility, deep strength. Very few practitioners reach these levels.
Class Formats
Mysore Style
The traditional format. Students practice at their own pace, memorizing the sequence, while a teacher moves through the room giving individual adjustments. Named for Mysore, India, where Jois taught. No led cues—you must know the sequence.
Led Class
Teacher calls out poses and breath counts. Everyone moves together. Useful for learning the sequence and maintaining correct pacing. More structured than Mysore.
Benefits of Ashtanga
- Builds significant strength and stamina
- Develops deep flexibility over time
- Creates moving meditation through repetition
- Develops discipline and consistency
- Detoxifies through heat and sweat
- Builds concentration and mental focus
- Creates community through shared practice
- Provides clear structure for self-practice
The Practice Schedule
Traditional Ashtanga has specific guidelines:
- Practice six days per week — Rest on Saturdays (traditionally) and moon days
- Morning practice — Traditionally before sunrise
- Moon days off — No practice on full and new moons (energy considered too intense or depleted)
- "Ladies' holiday" — First three days of menstruation traditionally off (debated in contemporary practice)
- Empty stomach — No food 2-3 hours before practice
Who Ashtanga Is For
Ashtanga tends to attract:
- Those who like structure — The set sequence removes decision fatigue
- Self-disciplined practitioners — Daily practice requires commitment
- Athletes — The physicality appeals to those who enjoy intensity
- Those seeking depth over variety — Same sequence, infinite exploration
- Traditionalists — Those who value lineage and established method
Considerations
Some context worth knowing:
- It's demanding — The practice is physically intense. Build up slowly.
- Adjustments can be strong — Traditional hands-on assists are physical. Communicate boundaries.
- Pattabhi Jois's legacy is complicated — Allegations of inappropriate touching emerged after his death. This has led to ongoing conversations in the community about consent, ethics, and how to honor a practice while acknowledging its teacher's failures.
- Injury is possible — The intensity and adjustments can cause harm if approached without care. Listen to your body over tradition.
Ashtanga vs. Power Yoga
Power Yoga emerged from Ashtanga—teachers like Bryan Kest, Beryl Bender Birch, and Baron Baptiste all trained with Jois. But Power Yoga discarded the fixed sequence, allowing creative freedom. Ashtanga practitioners sometimes view Power Yoga as a watered-down version; Power Yoga advocates see it as necessary adaptation. Both perspectives have merit.
Find Ashtanga Practice
Discover studios offering traditional Mysore or led Ashtanga classes.