How To Start Ashtanga Yoga


Ashtanga yoga is a powerful and traditional style of yoga that originated in India thousands of years ago. It combines an intense physical practice focusing on poses called asanas, set breathing exercises (pranayama), and meditation. The benefits include improved endurance, strength, flexibility and balance, along with stress relief. Learning the proper technique is important in order to get the most out of Ashtanga Yoga.

Starting off your practice requires setting up a consistent routine of when and where you choose to practice. Most professionals suggest starting with just three days a week so as not to overexert yourself physically or mentally. A moderate pace helps build up the body’s endurance while at the same time protecting it from too much strain in the beginning. A recommended time frame for this type of practice is anywhere between 45 minutes to an hour and a half each day depending on how much time you can devote.

Once you determine when and where you will do your practice, it’s important to find an experienced teacher who can guide you through each pose safely and ensure your alignment is correct. If a studio or class isn’t available near you, there are plenty of online guides available that offer step by step breakdowns and tips for more complicated poses such as backbends or arm balances . With clear instruction on when to inhale and exhale during each movement along with specific postures for each breath cycle (vinyasa), having someone else guide your flow can be helpful in keeping track of the sequence correctly so you don’t miss any poses or steps in-between them.

You’ll also want to make sure that have all the essential equipment such as an exercise/yoga mat, comfortable clothes that won’t restrict movement like lightweight pants or shorts, water bottle to stay hydrated,block meditation cushion (zafu) , and eye pillow if desired for relaxation purposes before attempting more advanced postures. With continual practice over time many students report significant improvements in their overall wellbeing both physically and mentally while gaining better control over their mind and body movements gradually with patience and dedication towards mastering this ancient art form!

Setting up a Practice Space

Once you have decided to start an Ashtanga yoga practice, the next step would be to create a private space dedicated just for your practice. Before setting up your practice area you should decide on what type of floor covering is ideal for the space. Ideally, you will want something that won’t slip when you are in a pose that requires balance. Things like cork tiles or grip mats help make sure your feet – and hands – stay firmly rooted on the ground during your poses without sliding around. You may also want to incorporate some cushions for added comfort.

Other items you may need could include blocks, belts, bolsters, blankets or props to help support some of the poses and ensure correct alignment of the spine and body. Mirrors can also be helpful during practice so that you can keep track of your posture and movements to ensure optimal alignment and technique in each pose. Lastly, having an adequate amount of open space surrounding is critical for correctly executing each asanas (pose) safely so be sure to have sufficient distance from any walls, furniture or other landscape features in order to move freely while exercising.

Once all these basics are taken care of it’s time to get started! An Ashtanga yoga practice consists of a set series of postures that flow together in unison with breathing exercises known as Pranayama. Depending on how advanced you are there are 6 levels in total comprising of 78 postures including standing series, seated series and finishing sequence each one being done twice per session. It is recommended to begin practicing each posture slowly allowing yourself time to become more familiar with each exercise while also understanding proper body alignment as this helps eliminate potential injuries associated with eagerness or inexperience .

Ashtanga Yoga Sequence

To begin with Ashtanga yoga, it’s important to understand the components of the sequence and the order they are done in. The primary series of Ashtanga yoga is composed of five series of postures known as the 5 Vinyasas. This includes sun salutations, standing poses, seated poses and finishing poses.

The Intermediate Series (also known as Nadi Shodhana or “nerve cleansing”) also follows a set pattern of postures including forward bends, backbends, twists, inversions and side plank variations. This sequence requires more strength and flexibility than the Primary Series so you may want to practice a beginner class before beginning this series.

Once you’ve learned the posture sequences for both series, it’s recommended to attend classes for guidance on how to practice properly with correct alignment and breath control. Start out slow and focus on building your mindfulness and body awareness”this will help you strengthen your connection between mind and body. Make sure that you are comfortable during each posture: practice each one until you can do it safely and repeat them a few times for best results. Finally remember that consistency is key for taking part in any form of yoga: make time for regular practice and observe how far your skill in Ashtanga progresses.

Prepare your Mind and Body

The first step to starting an Ashtanga Yoga practice is preparing the mind and body. It is important to consider a few key components before beginning any type of physical or mental activity: energy level, nutrition, environment, and attitude.

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Energy Level ” Before beginning an Ashtanga Yoga practice, check in with yourself to gauge your energy level. Your energy should be high enough to support a vigorous and challenging yoga session, as this is what Ashtanga is known for. If you’re feeling low on energy, supplement it with nutritious foods or take a short rest before starting your practice.

Nutrition ” Proper nutrition provides essential fuel when it comes to physical exercise such as yoga. Eat foods that are both energizing and satiating such as lean proteins, healthy fat options (e.g., avocados), and complex carbohydrates like quinoa or brown rice for sustained energy during practice. Also be sure to stay hydrated throughout the day!

Environment ” It is ideal for practitioners of Ashtanga Yoga to have a space dedicated solely for their practice”a calm room uninterrupted by noise or outside disturbances/distractions. Ensure that pets are not able to enter this space by having them stay downstairs if possible. Choose accessories such as mats (opt for natural materials) and clothing that inspire you to practice regularly; these items will come in handy during your workouts but also serve as reminders of why you began practicing in the first place!

Attitude ” To get the most out of your time spent on the mat, maintain a positive outlook when approaching each session with an open-mindedness towards learning something new every time out (even if this “something” is simply self-awareness). Celebrate each accomplishment no matter how small they may seem! Through mindful self-talk and visualization techniques, attempt to leave behind any external stressors and challenge yourself through individual poses one step at a time”remember it’s about more than just having perfect form!

Common Problems in Ashtanga Yoga

When starting a yoga practice, especially Ashtanga yoga, it is important to know how to approach difficulties that may come up. All yogis will find themselves in challenging poses or unable to move into certain postures; it’s just part of the practice. Fortunately, most common problems while doing Ashtanga can be solved with some mindful thinking and consistency.

In order to analyze and solve problems in Ashtanga yoga, one should first try to identify the issue by analyzing body movement and conditions. It could be physical limitations, mental blocks, or simply a lack of proper instruction in a particular pose. Once the root cause has been identified, yogis can begin to make adjustments accordingly so that the posture feels comfortable. Paying attention to alignment is key; when you are deep in a pose or sequence you may be surprised how many small tweaks can lead to quite a different outcome.

Next step is finding ways to work around any obstacles encountered during practice. Does one need more flexibility or strength? In such situation it is best to modify the posture by either avoiding it altogether for now or tuning down the intensity of an exercise until achieving that same goal at a later time becomes more manageable. Additionally, reliable guidance from an experienced instructor should always be sought out if necessary – they provide valuable insight and words of encouragement which can give us strength mentally and physically during our practice sessions.

Finally having patience is essential when embarking on new frontiers with Ashtanga yoga; progress will not always happen overnight but rather take shape and form incrementally as we keep trying with dedication and perseverance!


Ashtanga Yoga is a powerful and dynamic system of yoga popularized by Sri K. Pattabhi Jois. This type of yoga combines traditional yogic postures with the vinyasa (breath-synchronized movements) creating an intense, full body workout intended to help purify and strengthen the physical and spiritual body. In order to properly practice Ashtanga yoga, it is important to first understand pranayama, or breathing exercises and techniques.

Pranayama is an essential step in practicing Ashtanga yoga as it enhances breath control and brings balance between the mind, body and spirit. Pranayama works on two different levels ” studying how breaths are taken in as well as how they’re released. Common breathing practices include Ujjayi (also known as victory breath), Kapalbhati (also known as skull shining breath) and Nadi Shodhana (alternate nostril breathing). For beginners just starting out on the path to mastering Ashtanga yoga, start with simple Ujjai Breathing: begin by inhaling through your nose while keeping your mouth closed and feeling the air entering your belly; then exhale sharply through your nose while pushing your belly inward. The most important thing when practicing any pranayama exercise is to focus on controlling your breath” neither too little nor too much”this allows for further clarity during the flow of postures. With time, practice, and consistency you will develop a steady mind-body relationship that prepares you for more challenging Ashtanga practices.

Seated Poses

Ashtanga yoga is a discipline practiced by many people around the world. It is a dynamic and physically demanding form of yoga that follows a specific sequence of postures. To begin practicing Ashtanga yoga, it’s best to start with the seated poses. These poses help build the endurance needed to practice other postures within the series.

When starting out with seated poses in Ashtanga yoga, each pose should be held for five breaths or more before being released into the next pose. This helps to ensure that each asana is properly set and that full stretches are achieved before moving on to the next posture. It also gives you time to deepen your hold and work on increasing your flexibility and strength in these areas.

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Common seated poses include Siddhasana (The Accomplished Pose), Sukhasana (Easy Pose), Padmasana (Lotus Pose), Ardha Padmasana (Half Lotus) and Virasana (Hero’s Pose). Before attempting any new asanas, ask for guidance from an experienced teacher, who can show proper positioning for your body type and give tips for any modifications needed for more comfort. Variations such as using props like chairs or blocks may also be beneficial when first starting out with seated postures.

Once you have established a comfortable practice with the basic seated poses of Ashtanga yoga, explore further postures within the sequence such as forward bending postures like Paschimottanasana (Seated Forward Bend) and backbends such as Urdhva Mukha Svatasana (Upward Facing Dog). With consistent practice in both relaxation/meditation and active postures you will steadily increase your strength and stability with each new breath.

Finding the Right Teacher/Studio for You

When looking for the right teacher/studio to begin Ashtanga Yoga, it is important to consider a few factors. First, it is best to research the teachers and studios in your geographical area. Look for experienced teachers who are motivated and knowledgeable about the practice and safety of Ashtanga Yoga. Online reviews and testimonials can be helpful in making an informed decision on which school or instructor you would prefer to start with.

Once you have identified a teacher/studio, try a variety of classes to determine which style of Ashtanga works best for you. Most instructors offer beginner classes as well as general practice classes suitable for all levels of practitioners. If you have never taken yoga before, it might be worthwhile exploring a class specifically for beginners so that you can get an understanding of basic postures or techniques so that when you move onto more advanced classes, you do not feel overwhelmed.

It is also beneficial to ask any questions you have prior to beginning the class, such as questions about what type of clothing or mats should be worn during your practice. Additionally, inquire if there are any special adjustments needed with certain poses that may help make them easier or more suited to your physical needs at the moment. Knowing how much time you need per pose in order to ensure your body has ample rest between them can also be important; usually this will depend on class intensity and experience level. Finally, before committing too much time or money into a certain studio or instructor’s program, explore some free introductory trial offers available online – although they tend to be limited in terms of duration and accessibility these can give you an idea if Ashtanga yoga is right for you before investing into a longer-term subscription plan with an instructor/studio provider.

Maintaining a Regular Ashtanga Yoga Practice

Eating Habits for Ashtanga Yoga:

When practicing or preparing for Ashtanga yoga, it is important to eat the right type of food. Eating light and easy-to-digest foods during the hours before class can help your body prepare. Try to avoid deep fried, processed, or sugary foods as these tend to slow digestion and make it difficult to practice properly. Focus on consuming a balanced mix of fruits and vegetables in your meals as well as healthy fats such as nuts and seeds, lean proteins such as fish or tofu, and whole grains like oatmeal or quinoa.

Resting Habits for Ashtanga Yoga:

Getting proper rest is also essential when starting an Ashtanga yoga practice. The body needs time to recharge after physical activity so prioritizing sleep will go a long way in making sure you can maintain your practice. Make sure to get approximately 8 hours of sleep each night if possible and limit caffeine consumption prior to class. Additionally, taking occasional rest days between practice sessions will help rejuvenate the body and reduce fatigue over time. To ensure you don’t burn out too quickly when starting out, incorporate these resting habits into your routine from the beginning!


Ashtanga yoga is a powerful, transformational practice which can be beneficial for your mind and body. With continual practice of the asana sequences, pranayama breathing practices, and meditation, you will notice radical and positive shifts in your physical health and internal wellbeing. Starting this form of yoga can be intimidating, but with the right preparation it is an achievable goal for any dedicated practitioner. With regular dedication to your practice and commitment to the asanas you will begin to witness the many transformational benefits Ashtanga yoga offers. We encourage you to take that first step today towards your journey of exploration with this ancient form of yoga. You will never regret prioritizing yourself and tuning into your inner self-exploration through this beautiful discipline.

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