Ashtanga Yoga Defined

What Is Ashtanga Yoga?

Ashtanga Yoga is a precisely sequenced practice where the same postures are performed in the same order, every time. Developed and taught by K. Pattabhi Jois in Mysore, India throughout the 20th century, the system is demanding, athletic, and rooted in tradition.

Unlike Vinyasa where teachers create their own sequences, Ashtanga has a fixed structure: you learn the Primary Series, and only when you've mastered it do you move to the Second Series, and so on. Each pose prepares the body for the next. The sequence is the teacher.

The practice is characterized by continuous movement synchronized with Ujjayi breath, internal focus points (drishti), and energy locks (bandhas). These three elements—breath, gaze, and locks—form the "tristhana" that distinguishes Ashtanga from other flowing practices.

The Tristhana: Three Places of Attention

The Series

Ashtanga has six series, but most practitioners work exclusively in the first one or two:

Class Formats

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.