What is Ashtanga Yoga? Understanding This Ancient Practice

​​Ashtanga Yoga is a traditional, dynamic style of yoga that synchronizes breath with a progressive series of postures, creating internal heat and intense focus. Unlike other yoga styles that vary sequences, Ashtanga follows six set series, with practitioners mastering each before advancing.

The various sequences of Ashtanga Yoga, starting with the Primary Series, are designed to detoxify the body, build strength and flexibility, and cultivate clarity and focus. So, whether you're a beginner seeking structure or an experienced practitioner, Ashtanga Yoga offers a path to deeper awareness, transformation, and holistic well-being.

Continue reading to discover what Ashtanga Yoga is, how it works, its origins and philosophy, and what sets it apart. 

What is Ashtanga Yoga? 

The word "Ashtanga" is derived from two Sanskrit words: "Ashta," meaning eight, and "Anga," meaning limbs. Together, they refer to the Eight Limbs of Yoga described in the ancient Yoga Sutras of Patanjali—a guide to living a meaningful and spiritually fulfilling life. Sujit Tiwari, a certified yoga instructor at MyYogaTeacher, explains, “Ashtanga Yoga is a dynamic and energetic practice that is relevant and widely practiced today because of its holistic benefits. By synchronizing breath with movement, it offers both physical strength and mental clarity.”

In practice, Ashtanga Yoga is a structured and holistic system that blends movement, breath, discipline, and yogic philosophy. Each session follows a fixed sequence of postures performed in a specific order, where every movement is linked to the breath. This consistent structure doesn’t just help you master poses, but also develop focus, discipline, and self-awareness. The repetition allows for deeper internal observation, revealing subtle shifts in physical sensations, energy levels, and emotional states.

This is the essence of Ashtanga Yoga: a practice that favors depth over variety, guiding the practitioner inward through breath-led movement. The practice of Ashtanga Yoga lays down a methodical and introspective approach that emphasizes lasting change through consistent effort, mindful repetition, and dedicated self-inquiry.

Ashtanga Yoga: Origins and History

The history of Ashtanga Yoga begins with the foundational texts of Indian philosophy. In the Yoga Sutras (written around 200 BCE), Patanjali outlines the Eight Limbs of Yoga—ethical and meditative principles designed to lead one toward liberation (moksha).

While the physical postures associated with modern Ashtanga Yoga are not detailed in the Sutras, the philosophical framework they provide deeply influences the practice. These Eight Limbs form the backbone of Ashtanga Yoga, integrating moral conduct, physical discipline, breath control, sensory withdrawal, concentration, meditation, and ultimately, spiritual realization.

Modern Ashtanga Development

The system of Ashtanga Yoga practiced today was shaped by Sri K. Pattabhi Jois, a dedicated student of the legendary yoga master T. Krishnamacharya in Mysore, India. In the early 20th century, Jois drew upon ancient texts, including the Yoga Korunta, to develop a methodical, breath-synchronized sequence of postures, now known as the Ashtanga Vinyasa system.

In 1948, he established the Ashtanga Yoga Research Institute in Mysore, where he began teaching students from around the world. His approach emphasized tradition, discipline, and a self-paced style of learning known as the Mysore method, where students progress through the sequence under a teacher’s guidance.

Today, Ashtanga Yoga is practiced globally, but its heart remains in India. Its rich legacy makes it not just a method of movement but a sacred pathway that continues to inspire transformation 

Want to practice Ashtanga Yoga in its most authentic form? Book a free 1-on-1 session with an Indian yoga coach today!

Understanding the Eight Limbs (Ashtanga) of Yoga

To truly understand Ashtanga Yoga, we must look beyond its physical poses and explore its philosophical foundation: the Eight Limbs of Yoga. First outlined by Patanjali in the Yoga Sutras, these guiding principles form a step-by-step roadmap for personal growth and spiritual transformation.

Here’s what each limb represents:

1. Yama (Moral Restraints): Ethical principles such as non-violence (ahimsa), truthfulness, and non-possessiveness.
2. Niyama (Personal Observances): Practices including cleanliness, contentment, discipline, and self-study.
3. Asana (Posture): Physical poses designed to promote health and prepare the body for meditation.
4. Pranayama (Breath Control): Regulation of breath and prana (life force energy).
5. Pratyahara (Sense Withdrawal): Drawing awareness inward by detaching from external stimuli.
6. Dharana (Concentration): One-pointed focus on a single object or thought.
7. Dhyana (Meditation): Steady, uninterrupted meditation.
8. Samadhi (Liberation): Blissful absorption and spiritual union with the divine.

Learn more about the Eight Limbs of Ashtanga Yoga here!

Core Principles of Ashtanga Yoga

The practice of Ashtanga Yoga is guided by very precise principles that not only distinguish Ashtanga from other forms of yoga but also support its goal of integrating body, breath, and mind. These include: 

1. Vinyasa 
2. Tristhana
3. Structured Sequence System

1. Vinyasa

The vinyasa system in Ashtanga follows a specific breath count for each transition and posture. Every transition and pose is carefully choreographed to either an inhale or an exhale, creating a rhythm that feels both meditative and physically dynamic. This coordination is a deliberate technique designed to build internal heat, increase focus, and detoxify the body through sweat.

A key element of the vinyasa method is Ujjayi breathing—a controlled breath that produces a soft, oceanic sound in the throat. This technique helps regulate the length and quality of each inhale and exhale, maintaining a steady rhythm throughout the practice.

2. Tristhana

The concept of Tristhana refers to the three focal points that anchor the practitioner’s attention during practice: Asana (posture), Pranayama (breath), and Drishti (gaze). Together, these elements create a deeply focused and inward-looking experience.

• Asana is the physical posture, and each one in the sequence is designed to purify and strengthen the body while preparing it for deeper internal work.
• Pranayama, in this context, refers to the regulated Ujjayi breath, which maintains the energetic flow and helps sustain the rhythm of the practice.
• Drishti is the gaze point used during each posture. By fixing the eyes on a specific point (like the navel, thumb, or nose), the mind remains focused and distractions are minimized.

Tristhana brings the physical, respiratory, and mental aspects of the practice into alignment. By consistently training attention on these three anchors, the practitioner develops a steady and meditative awareness, which is essential for progressing toward deeper states of concentration and presence.

3. Structured Sequence System

One of the most defining features of Ashtanga Yoga is its structured progression through a fixed sequence of postures. This method is divided into six series, each building on the previous in terms of physical difficulty, energetic refinement, and internal awareness.

• Primary Series (Yoga Chikitsa): Focuses on detoxification, alignment, and foundational strength and flexibility.
• Intermediate Series (Nadi Shodhana): Works to purify the nervous system and deepen energetic control.
• Advanced Series (Sthira Bhaga): Further divided into four series, this sequence demands intense strength and mental stability.

Every practitioner, regardless of experience level, begins with the Primary Series and only moves forward under the guidance of a qualified instructor. This progressive system ensures safety, respect for the body’s pace, and a deepening of practice that is both physical and spiritual.

How is Ashtanga Yoga Different from Other Styles?

Here’s how Ashtanga compares to some of the most common modern yoga forms:

• Vinyasa Yoga: Unlike Ashtanga, this style of yoga offers creativity and variety in sequences. Learn more about the differences between Ashtanga and Vinyasa Yoga here!
• Hatha Yoga: Focuses more on static postures, breath, and relaxation. It is slower-paced and ideal for gentle exploration but lacks the dynamic energy of Ashtanga.
• Yin Yoga: Meditative with long-held, passive poses. Designed for deep connective tissue work and stillness, Yin contrasts with Ashtanga's active intensity.
• Power Yoga: A vigorous, gym-adapted form that mimics Ashtanga's athleticism but often leaves behind its spiritual depth and philosophical grounding.

Ashtanga stands apart for those who crave not only physical transformation but mental discipline and spiritual alignment. 

Experience this for yourself by booking this free group class on Ashtanga Yoga!

The Benefits of Ashtanga Practice

By committing to this disciplined, breath-centered practice, practitioners experience a range of benefits that extend well beyond the mat.

Physical Benefits

With consistent practice, Ashtanga Yoga helps with:

• Increased Strength and Flexibility: Each pose challenges and opens up a different part of the body, gradually building strength while enhancing flexibility in key areas like the spine, hips, and shoulders.
• Improved Cardiovascular Health: The steady, rhythmic pace of vinyasa movement combined with Ujjayi breathing creates internal heat, stimulates circulation, and supports heart health.
• Better Posture and Body Awareness: Ashtanga encourages proper alignment and symmetrical engagement, helping to correct imbalances and promote healthier movement patterns both on and off the mat.

Mental and Emotional Benefits

Some mental and emotional benefits include:

• Stress Reduction: The practice’s emphasis on breath, focus, and movement coordination induces a calming, parasympathetic response, helping to relieve anxiety and reduce overall stress.
• Sharper Focus and Clarity: Drishti (gaze), bandhas (energy locks), and breath control anchor the mind in the present moment, minimizing distractions and improving concentration.
• Emotional Stability and Confidence: The challenging nature of the sequence builds mental endurance. Over time, you learn to stay grounded in discomfort and face obstacles with patience.

Spiritual and Philosophical Growth

Beyond the physical and mental dimensions, Ashtanga Yoga nurtures a deeper spiritual awareness. The benefits include:

• Self-Discipline and Mindfulness: Repeating the same sequence regularly fosters tapas (inner fire) and svadhyaya (self-study), encouraging mindful reflection and personal accountability.
• Integrating Philosophy: Unlike styles that separate philosophy from physical movement, Ashtanga seamlessly integrates principles like non-violence, truthfulness, and inner focus into each session.
• Path to Inner Peace: As awareness grows, you eventually find yourself more centered, emotionally balanced, and attuned to a sense of higher purpose or spiritual connection.

The benefits of Ashtanga Yoga accumulate over time, reshaping how you move, think, and engage with the world. With the right guidance, this practice becomes a tool for holistic transformation. 

Book a free 1-on-1 session to experience these benefits. 

Conclusion

Starting your Ashtanga Yoga practice requires a willingness to show up with patience and curiosity, and mastering it requires consistency. Whether you're new to yoga or deepening a long-time practice, here are some tips to get you started:

Ashtanga Yoga for Beginners: Tips

• Start with the Primary Series: This sequence promotes detoxification, alignment, and strength, laying the 
• Be Consistent: A short, focused daily practice is more valuable than occasional long sessions. Repetition is key to growth.
• Listen to Your Body: Use props or modifications where needed. They do not obstruct the practice, but support growth. 
• Learn with Guidance: Working with a qualified instructor ensures safe alignment, proper breathwork, and accountability.

Tips for Advanced Practitioners

If you've explored other yoga styles or already have a steady practice, Ashtanga offers layers of refinement:

• Challenge yourself with deeper breath control and internal energy work (bandhas).
• Progress gradually to the Intermediate or Advanced Series under experienced guidance.

Ready to take the next step? Begin your Ashtanga journey today with authentic Indian coaching at MyYogaTeacher. Book a 1-on-1 session today!

Frequently Asked Questions

Is Ashtanga the hardest yoga?

Ashtanga is considered one of the more physically and mentally demanding styles due to its fixed sequences, fast pace, and emphasis on discipline. However, it's accessible to all levels with proper modifications and guidance.

What is the concept of Ashtanga yoga?

Ashtanga Yoga is based on the eight-limbed path outlined in Patanjali’s Yoga Sutras. It combines breath-synchronized movement (vinyasa), posture (asana), and internal focus to promote physical strength, mental clarity, and spiritual growth.

What is the difference between Ashtanga and Vinyasa yoga?

Ashtanga follows a fixed sequence of postures and a strict breath count, while Vinyasa is more flexible and creative in its flow. Ashtanga emphasizes consistency and tradition; Vinyasa allows variety and teacher-led innovation.

How is Ashtanga yoga different from other yoga?

Ashtanga stands out for its structure, discipline, and integration of breath, movement, and philosophy. Unlike many styles that vary by class, Ashtanga follows a set sequence designed to deepen focus and facilitate internal transformation.