Ashtanga Yoga: What You Need to Know

Are you looking to give your yoga practice a boost? Or perhaps you want to dynamically integrate the physical and spiritual?

Ashtanga Yoga could be just the thing. This type of yoga is vigorous, disciplined, and steeped in ancient philosophy.


Ready to learn about Ashtanga Yoga, its rich history, important principles, the famous Six Series, and why it could be the practice you've been looking for? Let's get to it!

This post may contain affiliate links, which helps keep this content free. Please read our disclosure for more info.

What is Ashtanga Yoga?

This isn't your typical yoga session; it's a particular style of yoga in which your breath and movements are completely coordinated.

The word 'Ashtanga' refers to the Eight Limbs, which are based on ancient yogic philosophy. This practice is based on ancient wisdom rather than merely physical activity.

And if you’re wondering how Ashtanga differs from other styles like Hatha and Vinyasa, here’s the scoop: Ashtanga is unique in its disciplined approach. 

While other techniques allow you to mix and combine poses, Ashtanga lays everything out for you. You perform a predetermined sequence of stances, with each one preparing you for the next.

It's a gradual progression that attempts to improve both your flexibility and your mental agility. Ashtanga is not your typical yoga practice—it is yoga with a purpose.

History of Ashtanga Yoga

Yoga is not something that appeared overnight or was created to be the next great wellness craze.

Ashtanga Yoga has significant historical roots. originated from an ancient Indian book known as theYoga Korunta, Ashtanga Yoga has quite the backstory.

T. Krishnamacharya, a prominent pioneer in modern yoga, discovered his manuscript in the early twentieth century. He passed on this information to his student, K. Pattabhi Jois, who later became the primary proponent of Ashtanga Yoga as we know it today.

Jois did more than merely teach it; he improved and defined the system, establishing the Ashtanga Yoga Research Institute in Mysore, India, in 1948.


You might be interested to learn that it wasn't solely an Indian phenomena for long. K. Pattabhi Jois and his pupils popularized Ashtanga Yoga.

By the late twentieth century, this style of yoga had spread like wildfire, attracting the attention of wellness lovers far beyond the Indian subcontinent.

Key Principles of Ashtanga Yoga

When you get to the essence of Ashtanga Yoga, you will discover that it is much more than just a series of positions. This specific practice is based on core ideas that serve as the secret sauce, providing a distinct flavor and transforming power to your yoga experience.

Vinyasa

First up, let’s talk about Vinyasa. This is the heartbeat of Ashtanga Yoga. You might have heard the term “Vinyasa” thrown around in other yoga classes, but here it has a specific role. 

It is all about flow and coordination. You connect each movement to your breath—for example, you lengthen when inhaling and bend when exhaling.

This exercise is not only physically stimulating; it also transforms each session into a moving meditation. Your breath establishes the rhythm, which your body follows. That's pretty cool, right?

Tristhana

Tristhana is the next in line. If Vinyasa is the heartbeat of your Ashtanga practice, consider Tristhana to be its vital signals.

This approach consists of three components: posture, breathing, and gaze where (Drishti).

• Posture: This isn’t just about standing tall or sitting right. It’s about how you engage your muscles, how you distribute your weight, and how you position your body in each pose.
• Breathing: Deep, rhythmic, and controlled—that’s the kind of breathing we aim for in Ashtanga. It’s not just inhale-exhale; it’s about mindful breathing that complements each pose.
• Drishti: This is your looking place, your focal point. Whether it’s the tip of your nose or a point on the horizon, focusing your gaze helps you maintain balance and concentration.

When you get these three elements right, it’s like hitting the yoga jackpot!

Bandhas

Bandhas are known as “energy locks,” and their role is essentially to act as energy managers during your practice. 

These approaches allow you to channel your internal energy more effectively. Mastering your Bandhas puts you in control of how energy flows through your body during practice.

Mula Bandha: The Root Lock

Starting with Mula Bandha, often known as the "root lock," this technique focuses on grounding your energy. Consider a string that extends from the base of your spine to the ground.

To perform Mula Bandha, tighten the muscles surrounding your pelvis and perineum. What is the effect? Enhanced stability and a sense of centering help you maintain balance in a variety of poses.

Uddiyana Bandha: The Abdominal Lock

Next, we have Uddiyana Bandha, often termed the “abdominal lock.” This isn’t about toning your abs—though that might be a happy side effect! 

The true goal is to regulate your prana, or vital energy, by bringing your abdominal muscles towards your spine.

Uddiyana Bandha can help you control your breath and provide better spinal support during more demanding poses. It also helps to retain the natural curvature of the lower back, which reduces the chance of injury.

Jalandhara Bandha: The Throat Lock

Last on the list is Jalandhara Bandha, often known as the "throat lock." To use this, lower your chin to your chest in specified stances.

Why is this important? This approach is thought to control the circulatory and respiratory systems, lowering your pulse rate and relaxing your mind.


It also helps you stay focused, especially when performing positions that need a high level of attention.

The Big Three Bandhas, which help control your body's energy during Ashtanga Yoga, are more than just optional add-ons; they are critical components that transcend your Ashtanga practice from ordinary exercise to a transforming experience.

When you combine these Bandhas with the other key concepts of Vinyasa and Tristhana, you're not just practicing Ashtanga Yoga; you're living it.

The Six Series: Your Ashtanga Progression Path

Moving on to the Six Series of Ashtanga Yoga, you'll see that each one presents a unique mix of challenges and advantages. Whether you're a novice or an experienced yogi, there's a series that will keep you involved.

Primary Series: The Building Blocks

First up is the Primary Series, also known as “Yoga Chikitsa” or Yoga Therapy. This is where everyone starts, and for a good reason. 

It aims to build a solid foundation by focusing on aligning your body and detoxifying your system. 

This series features poses that improve your flexibility, build muscle strength, and help you understand the basic techniques of Ashtanga Yoga. It’s like learning the alphabet before you start writing sentences.

Intermediate Series: The Energy Highway

The Intermediate Series, also known as "Nadi Shodhana," refers to the cleaning of energy channels.

This series amps things up by incorporating poses that detoxify the nervous system and free up energy pathways.


If the Primary Series focuses on physical alignment, the Intermediate Series seeks to align your internal energy. Prepare for deeper backbends, more intricate twists, and more of inner work.

Four Advanced Series

Now, for the yogis who are ready for some serious commitment, the Four Advanced Series await. 

These are often termed “Sthira Bhaga,” which means the state of being that is stable yet joyful. Each of these advanced series has its unique focus and challenge:

• Advanced A: Known for challenging arm balances and playful inversions.
• Advanced B: Introduces complex postures that require deep backbends and challenging forward bends.
• Advanced C: In this series, prepare to test your limits with some of the most intricate poses in Ashtanga Yoga.
• Advanced D: This is the pinnacle, featuring poses that only the most dedicated and experienced Ashtangis reach. It is like earning a black belt in yoga!

The postures in these advanced series become progressively complicated, and they are designed to test not only your flexibility and strength, but also your mental focus and spiritual commitment.

Whether you're new to Ashtanga or an experienced practitioner, there's always a fresh challenge in store for you. The Six Series provides a well-structured path for physical, spiritual, and mental development. It includes a built-in roadmap for your yoga progress.

Benefits of Ashtanga Yoga

Ashtanga offers a trifecta of advantages that hit the physical, mental, and spiritual fronts.

Physical Benefits

Starting with the physical, one of the major pros is increased strength. Those Chaturangas and Warriors are basically your gym workout in disguise. 

With consistent practice, you can look forward to toned arms, a strong core, and improved posture.

Then there's flexibility. The series of poses you'll perform are intended to stretch your muscles and enhance your range of motion gradually.

Even if reaching your toes feels like an Olympic task right now, with practice, you'll find yourself growing more limber.


Let's not forget about endurance. Completing the various series, particularly as they become more difficult, increases your stamina.

Not just muscle stamina, but also cardiovascular health. You’ll find that you can hold poses for longer periods and your overall energy levels may get a boost too.

Mental Benefits

Moving on to the mental side, Ashtanga Yoga sharpens your focus like a well-aimed arrow.

Each pose requires attention to breathing, posture, and gaze, which tests your multitasking abilities.


Relaxation is another mental benefit. Although the practice is physically taxing, the concentration on breath and movement synchronization allows you to attain a state of flow, relieving stress and tension in your mind.

Spiritual Benefits

Finally, there is the spiritual dimension. Ashtanga Yoga promotes a deep feeling of mindfulness.

Being present in the moment is a key component of the practice. This develops an inner consciousness that may be applied to various aspects of your life, making you more aware of your thoughts and emotions.


Ashtanga Yoga has numerous and holistic benefits, with something for everyone, whether you want to improve your physical fitness, mental clarity, or spiritual growth. That is why this yoga technique is so popular worldwide.

Why You Should Give Ashtanga Yoga a Try

Do you think Ashtanga sounds a little intense? It's understandable, but here's why you might want to reconsider.

This is not a one-size-fits-all circumstance in which no flexibility is required. Ashtanga has a level for everyone, and its comprehensive approach to well-being may be just what you've been missing.

Beginner-Friendly

If you're new to the yoga world, Ashtanga has you covered. The Primary Series is ideal for beginners because it focuses on basic poses and foundational principles.

You get to create your practice from the ground up, ensuring that the fundamentals are correct.

Variety for the Experienced

Have you already practiced yoga? Perfect. The Intermediate and Advanced Series provide the variety and challenge that will revitalize your current practice.

With Ashtanga, you're not just doing the same old poses; you're progressing and growing. The sequence of postures provides structure, which might be refreshing if you are used to more freeform practices.

Full-Body Workout

Maybe you’re the kind of person who thinks a good workout requires gym equipment. If that’s you, Ashtanga might just change your mind. 

It’s essentially a full-body workout that uses your own body weight as resistance. Say goodbye to dumbbells and hello to poses that challenge your muscles in a whole new way.

Mental Reboot

But it's not only a physical issue. If your mind is as crowded as a teen's bedroom, Ashtanga's focus can help clean the cobwebs.

Each session urges you to focus solely on your breath, gaze, and posture, leaving no place for yesterday's concerns or tomorrow's to-do list.

Spiritual Tune-Up

If you are looking for something deeper, the spiritual benefits cannot be overlooked. Ashtanga's emphasis on mindfulness and internal awareness might be interpreted as a type of moving meditation.

Even if you are not spiritual, the tranquility and clarity that this focus provides can be wonderful.

Commitment-Friendly

A hectic schedule is not an excuse! Ashtanga may be tailored to suit any lifestyle. With practice lengths that can change, you can devote as much or as little time as you have available.

So go ahead and try Ashtanga Yoga. With physical, mental, and spiritual benefits, it's an all-encompassing exercise that might easily become the highlight of your day.

Why Ashtanga Yoga Might Just Be Your Next Favorite Thing

So there you have it. We've discussed what Ashtanga Yoga is, its rich history, and the core concepts that characterize it.

We've broken down the Six Series, which offer a variety of challenges, and we've even detailed the several benefits it provides to your physical, mental, and spiritual health.


Regardless of your expertise level, Ashtanga Yoga has something to give that will improve your life in a variety of ways.

Take the Next Step with the Yoga Fat Loss Bible

Ready to elevate your yoga experience? If deepening your practice while also focusing on weight loss sounds like your cup of tea, you should definitely check out the Yoga Fat Loss Bible.

This all-inclusive program pairs yoga routines with insightful diet tips to help you achieve your healthiest self. 

What sets it apart? Well, it’s crafted for yogis at every stage. From total beginners to experienced hands, the program provides customized guidance and step-by-step tutorials to help you meet your fitness objectives. 

The Yoga Fat Loss Bible could be the ideal supplement to your Ashtanga Yoga practice.