Embarking on the Ashtanga Journey: A Comprehensive Guide to Transformative Yoga Practice

Welcome to the world of Ashtanga Yoga! If you’re curious about yoga that goes beyond just stretching, you’re in the right place. In this guide, we’ll take you on a journey through the basics of Ashtanga Yoga, from its ancient roots to the practical aspects of daily practice.

Think of Ashtanga Yoga as a dynamic dance between breath and movement, a practice that’s more than just a workout – it’s a pathway to self-discovery and well-being. We’ll break down the key elements, from the series of postures to the breathing techniques and the philosophy behind it all.

Whether you’re a complete beginner or someone looking to deepen your yoga practice, join us as we explore the magic of Ashtanga. Get ready to discover a yoga style that’s not just about stretching but about finding balance, both on and off the mat. Let’s dive into the world of Ashtanga Yoga together!

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It has its roots in an ancient text called the Yoga Korunta, written by Vamana Rishi. This text was imparted to Sri T. Krishnamacharya in the early 1900s by his guru, Rama Mohan Brahmachari. It was later passed down to Pattabhi Jois during the duration of his studies with Krishnamacharya, beginning in 1927.

Each limb of Ashtanga corresponds to a different aspect of the yogic path. For example, Yama emphasizes ethical principles, Niyama focuses on self-discipline, Asana pertains to physical postures, and so on, leading to a holistic approach to yoga.

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Sri K. Pattabhi Jois played a crucial role in shaping Ashtanga Yoga as we know it today. His teachings emphasized the idea that anyone can practice yoga, regardless of age or physical condition.

Vinyasa is a fundamental concept in Ashtanga Yoga. It involves a mindful linking of breath and movement. creating a flowing and dynamic sequence of postures. The breath serves as a guide for the timing and pace of each movement

Tristhana is a threefold approach that directs attention to three key areas: posture (asana), breath (pranayama), and gaze (drishti). This integrated focus deepens the meditative quality of the practice.

The Ashtanga system consists of six series, with each series comprising a set sequence of asanas. The Primary Series, or Yoga Chikitsa, purifies and aligns the body, while the subsequent series builds on this foundation, introducing more advanced poses.

The Primary Series is a foundational sequence aimed at purifying the body and building strength and flexibility. It includes a combination of standing and seated poses, forward bends, backbends, arm balance, and inversions.

Vijayi breath, a key element in Ashtanga, involves a controlled and audible breath, contributing to the internal heat generated during the practice. This technique aids in concentration and detoxification.

Bandhas are internal energy locks that help harness and direct the flow of prana. Mula Bandha engages the pelvic floor, Uddiyana Banda involves the abdominal region, and Jalandhara Bandha is a throat lock. The activation of these bandhas enhances stability and energy flow.

Drishti refers to the specific focal points for the eyes during asana practice. Each pose has an associated Drishti, fostering concentration, and encouraging an inward focus.

The commitment to a six-day-a-week practice is a traditional aspect of Mysore Ashtanga Yoga. The regularity helps build discipline, consistency, and a deeper connection to the practice

In Mysore-style classes, students progress through the series at their own pace, receiving individual attention and adjustments from the teacher. This method allows for a personalized and gradual approach to the practice.

Sun Salutations, or Surya Namaskara, serve as a warm- up and form the foundation of the practice. They consist of a sequence of postures performed in a flowing manner, coordinating breath with movement.

Ashtanga Yoga is renowned for its dynamic and physically demanding nature. The practice builds strength, flexibility, and endurance, requiring a continuous flow of movement.

Using a yoga mat provides a stable surface for practice. Towels are often used to absorb sweat generated during vigorous practice.


The encouragement of self-practice fosters independence and self-discovery. Practitioners learn to listen to their bodies, make adjustments, and progress at their own pace.

The Primary Series, also known as Yoga Chikitsa or Yoga Therapy, is designed to purify and heal the body and the mind. It aims to correct imbalances and establish a solid foundation for the subsequent series.

Krishna talking with

The combined elements of breath, movement, and bandhas contribute to the purification of the physical and energetic bodies. This purification process is believed to release tension and promote overall well-being

The Guru Parampara, or lineage of teachers, emphasizes the importance of direct transmission of knowledge from teacher to student. This tradition preserves the authenticity and integrity of the practice in Mysore Ashtanga.

Sanskrit counting is a traditional method used to maintain the rhythm of the practice. It provides a consistent and meditative cadence, synchronizing breath and movement, and is the link with the tradition.

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Rest days are integral to preventing burnout and injury. Saturdays are designated rest days, and additional rest is recommended on moon days to align with the cyclical nature of the lunar calendar.

The concept of sthira (steadiness) and sukha (ease) in asanas emphasizes finding a balance between effort and relaxation. Postures should be challenging yet comfortable, fostering a sustainable and mindful practice.

The dynamic nature of Ashtanga Yoga, combined with focused breath and drishti, creates a moving meditation. Practitioners cultivate mindfulness, enhancing the mind body connection.

Ashtanga practitioners often integrate the principles of Yama and Nivama into their daily lives. These ethical and self-disciplinary guidelines extend beyond the mat, promoting a holistic approach to well-being.

In Mysore-style classes, teachers provide hands-on adjustments to refine alignment and deepen the postures. This personalized guidance supports the individual needs and progress of each student.

Ashtanga Yoga is not merely a physical practice; it serves as a transformative journey, impacting the mental, emotional, and spiritual dimensions of the practitioner.

The principle of vinyasa krama underscores a methodical and progressive approach to the practice. Each asana prepares the body for the next, ensuring a systematic and safe progression.

The Yoga Sutras of Patanjali provide philosophical guidance, emphasizing ethical and mental discipline. Practitioners integrate these principles into their lives, enhancing the spiritual aspect of their practice.

As a sadhana, Ashtanga Yoga is a dedicated and disciplined practice aimed at spiritual growth. It involves not only physical postures but also meditation, ethical conduct, and self-reflection.

Inversions, such as headstands and shoulder stands, are integrated for their potential therapeutic effects, including improved circulation, mental clarity, and a shift in perspective.

The principle of non-violence (ahimsa) is a core value in Ashtanga Yoga, encouraging practitioners to approach the practice and life with compassion and mindfulness

As we conclude our journey through the intricacies of Ashtanga Yoga, we invite you to take the next step in your practice – and perhaps, your life-changing adventure. If the transformative power of Ashtanga has ignited a spark within you, consider joining our upcoming 50-hour Ashtanga Yoga Teacher Training in the enchanting landscapes of Bali.

In this immersive experience, you’ll not only deepen your understanding of the Ashtanga principles we’ve explored but also embark on a profound exploration of teaching methodologies, anatomy, and the art of guiding others on their yoga journey. Led by seasoned instructors, this training is an opportunity to absorb the essence of Ashtanga in a supportive and vibrant community.

Whether you aspire to become a certified yoga instructor or simply wish to deepen your personal practice, our training program offers a space for growth, self-discovery, and connection. Bali’s serene surroundings provide the perfect backdrop for this transformative experience.

Join us in Bali, where the sun, the sea, and the spirit of Ashtanga Yoga converge. Step into the role of both student and teacher, and let the magic of Bali amplify your journey into the world of Ashtanga. Your adventure awaits – embrace it on the shores of this tropical paradise. Namaste!

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