Ashtanga yoga
Ashtanga yoga (in full, Ashtanga Vinyasa yoga) is a dynamic style with a set sequence: the same postures in the same order every time, joined by breath and flowing transitions. It was taught in Mysore, India, by K. Pattabhi Jois and spread to the West from the 1970s. Beginners learn the Primary series; more demanding series follow it.
What it is for
Section titled “What it is for”- Strength and endurance: one class includes many transitions through plank and a low push-up.
- Flexibility, especially in the hips and the backs of the legs, built up gradually.
- Clear progress: because the sequence never changes, you notice exactly what becomes easier.
- Concentration. Each posture combines steady breathing, a fixed point for the gaze (drishti) and a light hold of the pelvic floor and lower belly (bandhas).
Equipment
Section titled “Equipment”- A non-slip mat. Ashtanga uses fewer props than other styles, though many teachers offer beginners a block or a strap.
- A towel — you will sweat — and water. Many teachers suggest drinking before and after practice rather than during it.
- Fitted clothes; you practise barefoot.
- Practise on an empty stomach, eating lightly two or three hours before.
How a class goes
Section titled “How a class goes”- There are two formats. In a led class, the teacher counts the breaths and everybody moves together. In Mysore style, named after the city, each student practises the sequence at their own pace in the same room, and the teacher goes round helping each person.
- The sequence opens with sun salutations A and B, continues with standing postures and then the seated postures of the series, and ends with finishing postures — a backbend, shoulder stand, headstand — and rest. Beginners may skip or replace the harder ones.
- Most postures are held for five breaths, with ujjayi breathing: slow, even breaths through the nose with a soft sound in the throat.
- The full Primary series takes around 90 minutes; beginners’ classes are often shorter and stop part of the way through.
- In Mysore style, a beginner learns only the start of the sequence, and the teacher adds new postures one at a time when you are ready.
- A first class is demanding, but nobody expects every posture from you. Rest in child’s pose whenever you need to.
Who it suits best
Section titled “Who it suits best”- People who like structure, routine and a clear path of progress.
- Those who enjoy a strong, sweaty practice and want strength and discipline.
- Students of Vinyasa yoga who want to learn the method it came from.
- Anybody who wants a practice they can later do alone at home.
- It suits less somebody who wants variety or a gentle class — see Hatha yoga or Yin yoga. With wrist, shoulder, knee or back injuries, in pregnancy or with blood pressure problems, ask your doctor first and tell the teacher. Never force a posture.