Ashtanga Yoga

Introduction to the Practice

Ashtanga Yoga is a dynamic system of movement, breath, and focus. It follows a set sequence of postures that build strength, flexibility, and inner awareness over time. This page offers a simple, practical introduction — along with short videos so you can see and feel how the method works in real practice.

What Is Ashtanga Yoga?

Ashtanga Yoga is a traditional method taught through a steady rhythm of:

• Breath (Ujjayi)
• Movement (Vinyasa)
• Gaze (Drishti)
• Internal energy locks (Bandhas)

These elements combine to create a moving meditation that develops both physical skill and inner steadiness.

The practice is organized into a series of postures — most students begin with the Primary Series, which focuses on stability, flexibility, and detoxification through breath and movement.

Why It’s Effective

Ashtanga works because it is:

• Structured — you repeat the same sequence, allowing natural progression.
• Strength-building — especially core, shoulders, hips, and back.
• Flexibility-enhancing — through consistent opening of hamstrings, hips, and spine.
• Meditative — the rhythm of breath and movement supports mental clarity.
• Accessible — beginners learn step-by-step; the sequence adapts to your body.

Watch The Practice in Action:
Ashtanga First Series Demo (Timelapse)

Watch the First Series in action — a sequence of forward bends, twists, and steady vinyasa that align the skeleton, purify the organs, and build the foundation for all of Ashtanga Yoga.

Ashtanga Second Series Demo (Timelapse)

The Second Series — a dynamic progression of deep backbends and advanced hip openers designed to stimulate the subtle nervous system and awaken deeper layers of strength and awareness.

Ashtanga Class For Beginners (15 minutes)

Learn the essentials of Ashtanga Yoga with an introduction to Sun Salutation A, Sun Salutation B, and the Closing Series.
A simple, accessible starting point for building strength, breath awareness, and confidence in your Ashtanga practice.

How Ashtanga Is Usually Practiced

There are two main ways students learn:

Mysore Style

You practice at your own pace while the teacher gives personalized guidance and adjustments.
This is the traditional method and supports long-term growth.

Led Classes

The teacher calls the breath count and guides everyone together through the sequence.
Great for beginners learning rhythm, breath, and vinyasa.

Many students blend both approaches.

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Tips for Beginners

• Start slowly and learn the breathing first.
• Don’t push flexibility — it builds naturally with repetition.
• Focus on smooth, steady breathing rather than perfect shapes.
• Consistency is far more important than intensity.
• Expect the practice to feel challenging at first — that’s part of its transformative effect.
  

What Makes Ashtanga Unique

• A clear progression path
• Meditative breath flow
• Balance of strength and mobility
• Personal, internal focus
• A global tradition rooted in decades of teaching

It’s a practice that grows with you — year after year.

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Want to Learn More?

If you’d like a guided introduction, beginner program, or explanations of specific techniques (bandhas, breath, vinyasa), I can help. The 4-Week Ashtanga Yoga Challenge is a progressive instruction through the “Mysore Style” of Ashtanga Yoga.

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Mula Bandha – The Root

Mula Bandha, often translated as the “root lock,” is a subtle internal engagement at the base of the pelvis. In Ashtanga Yoga, it is one of the key elements that transforms physical movement into energetic practice.

Mula Bandha creates:

• Stability in the core and spine
• Lightness in vinyasa transitions
• Steadiness of breath
• A sense of internal lifting and containment

Rather than a strong contraction, it is a gentle, continuous upward tone—like drawing energy upward from the pelvic floor. Over time, this engagement supports posture, protects the lower back, and helps regulate the breath.

Watch the video to see how Mula Bandha is introduced and applied in practice, including simple ways beginners can feel the action safely and naturally.

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Uddiyana Bandha — The Upward Lift

A complementary practice to the root lock is the kriya (cleansing action) of Uddiyana Bandha. This technique draws the abdominal wall gently inward and upward, creating a sense of spaciousness in the diaphragm and a light, lifted feeling through the core.

Traditionally practiced on an empty breath, Uddiyana Bandha helps to:

• Cleanse and massage the abdominal organs
• Strengthen the deep core and diaphragm
• Support breath control and stability in asana
• Encourage the upward flow of energy (prāna)

In Ashtanga, the full kriya is taught separately from the asana practice, but its subtle qualities—lightness, upward lift, and core stability—naturally inform every movement.

Watch the video for a safe, step-by-step introduction to Uddiyana Bandha and learn how to integrate its energetic support into your daily practice.

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Ashtanga Group Class

Ashtanga Yoga is a dynamic practice that builds strength, clarity, and a shared sense of flow. Follow along as Adarsh and his students demonstrate the Full Primary Series in real time, showcasing the rhythm, breath, and precision of the method.

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A Lifelong Practice

Of course, there are many details to explore and unlock along the way. Ashtanga, although meditative in nature, incorporates a physical discipline that asks you to meet your body with attention and honesty. Learning the anatomy of movement and breath is essential—not just to avoid injury, but to understand how the practice works from the inside out.

As you progress, you begin to notice how muscles engage and release, how the spine organizes itself, how the pelvis supports stability, and how the breath shapes the quality of each posture. The vinyasa system teaches you to link these elements together: breath guiding movement, movement supporting breath.

This internal awareness is what makes the practice transformative. Instead of simply performing shapes, you learn to feel alignment, sense subtle adjustments, and cultivate a quiet concentration that carries you through the entire sequence. Over time, the physical patterns become familiar, and the focus shifts inward—toward breath control, energetic locks (bandhas), and the mental discipline that gives Ashtanga its depth.

The journey is gradual, personal, and deeply rewarding. Every return to the mat offers new insight into your body, your habits, and your capacity for growth.

Master the Jump Through & Jump Back Vinyasa

Take your Ashtanga practice to the next level with this step-by-step video tutorial. Learn how to transition smoothly between seated and standing postures, build core strength, and coordinate breath with movement for fluid, controlled vinyasa. Perfect for students ready to deepen their flow.

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Twists in Action — Parivritta Parsvakonasana

Explore the power and precision of Parivritta Parsvakonasana (Revolved Side Angle Pose) in this video. Learn how to coordinate breath, engage the core, and deepen spinal rotation safely for both strength and flexibility.

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Strength & Mobility for Ashtanga

To support your Ashtanga journey, my Strength & Mobility Course focuses on the key areas your practice depends on: shoulders, hips, spine, wrists, and feet. Through targeted exercises, you’ll build the stability and flexibility needed for gateway poses like backbends, handstands, forward bends, and deep hip openers. This course complements your yoga practice, helping you move with greater ease, prevent injury, and unlock new levels of strength and mobility.

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Backbends Made Accessible

Learn the foundations of backbending in this tutorial. Learn safe alignment, spinal extension, and how to open the chest and shoulders gradually—building strength, flexibility, and confidence for deeper backbends in your Ashtanga practice.

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Handstands

Certainly one of the more exciting peak poses, handstands present the opportunity to build full-body strength, balance, and focus. In this tutorial, you’ll learn alignment, core engagement, and safe entry and exit techniques to gradually develop confidence and control in your inverted practice.

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Full Primary Series Class

Experience the complete Ashtanga Primary Series from start to finish. Follow along to practice Sun Salutations, standing and seated postures, twists, forward bends, and the closing sequence—building strength, flexibility, and mindful flow in every movement.