Ashtanga isn’t just a series of poses, it’s a moving meditation. Each breath, each movement, each moment is counted and connected, creating a flow that strengthens the body, calms the mind, and lifts the spirit. Whether you’re brand new or already on your yoga journey, you’ll feel supported as you explore this powerful, traditional practice.
What is Ashtanga Yoga?
Ashtanga Yoga is an energizing style of yoga that follows the same set sequence of postures (asanas) every time you practice.
It began in Mysore, India, and was brought to the world by K. Pattabhi Jois. Today, it’s loved by practitioners all over the globe—one of the beautiful things about it is that the sequence never changes.
Most students begin with—and often practice for years—is the Primary Series, which includes:
• Surya Namaskara A & B
• Standing Sequence
• Seated Sequence
• Finishing Sequence
In class, your teacher will guide you by counting each breath and movement in Sanskrit. Most poses are held for five steady breaths, giving you time to build strength, flexibility, focus, and calm breathing.
The Meaning of “Ashtanga”
Ashtanga means “Eight Limbs”:
• Astau = eight
• Anga = limb
These Eight Limbs, described over 2,000 years ago by the sage Patanjali in the Yoga Sutras, offer a guide for living a balanced, meaningful life:
1. Yamas – How we treat others
2. Niyamas – How we care for ourselves
3. Asana – Physical postures
4. Pranayama – Breath control
5. Pratyahara – Withdrawing the senses inward
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – A state of peace and bliss
The Tristana Method
A key part of Ashtanga is the Tristana Method
Three elements that help keep your body safe, your mind focused, and your breath steady.
Breath (Ujjayi breathing)
A gentle, audible breath created by slightly constricting the throat.
Cleanses the body, calms the mind, and links every movement to your breath.
Drishti (Focal point)
Each posture has its own gaze point to help quiet the mind and keep your attention from wandering.
• Broomadhya – Between the eyebrows
• Urdhva – Upward
• Nasagrai – Tip of the nose
• Nabi Chakra – Navel
• Hastagrai – Fingers
• Angustha – Thumbs
• Parsva – To the left or right
• Padha – Toes
Asana/Bandhas
A set sequence of movements practiced with mindful alignment and steady breathing.
Bandhas – The Energy Locks
Bandhas are internal “locks” that guide and direct energy in the body:
Jalandhara Bandha (Chin Lock) – Tucking the chin gently toward the chest.
Uddiyana Bandha (Abdominal Lock) – Drawing the belly inward and upward.
Mula Bandha (Root Lock) – Lifting and engaging the pelvic floor.
Opening & Closing Mantras
We begin and end Ashtanga practice with mantras chanted in a call-and-response style. The teacher chants a line, and the students repeat.
Opening Mantra – Honors the teachers and lineage of yoga, inviting gratitude, focus, and a sense of connection before starting.
Closing Mantra – Brings the practice to a peaceful close, sending wishes for health, happiness, and freedom to all beings.
The Count in Ashtanga
Ashtanga is a counted system—every movement and every breath is part of the rhythm. Teachers count each vinyasa in Sanskrit. In the Modified Primary Series, the count usually stays within 1–20.