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Ashtanga

Ashtanga Yoga is a traditional, dynamic, and physically demanding form of yoga rooted in ancient Indian teachings. It follows a specific sequence of postures linked with breath (vinyasa), creating a flowing and meditative practice. Ashtanga is typically practiced six days a week, traditionally in the morning on an empty stomach, and includes five daily breathing techniques (pranayama) after asana practice.

There are six series in the Ashtanga system:

  1. Primary Series (Yoga Chikitsa) – "Yoga Therapy"
  2. Intermediate Series (Nadi Shodhana) – "Nerve Purification"
  3. Advanced A (Sthira Bhaga) – "Divine Stability"
  4. Advanced B, C, D – progressively more advanced

Most practitioners focus on the Primary and Intermediate Series unless they are very experienced or have been authorized to proceed further.

Ashtanga Yoga Routine (Primary Series Summary)

  1. Opening Sequence Start each session with the following invocation (optional for home practice):

ॐ वन्दे गुरूणां चरणारविन्दे संदर्शितस्वात्मकुहोपमं निःश्रेयसे जाङ्गलिकायमाने सञ्जीवनं भूतदयापरिपालनम्॥ (Traditional opening prayer)

Then begin with:

  • 5 Sun Salutations A (Surya Namaskara A)
  • 5 Sun Salutations B
  • Standing Postures

  1. Standing Postures These build strength, balance, and flexibility.

  2. Padangusthasana (Big Toe Pose)

  3. Pada Hastasana (Hand to Foot Pose)
  4. Utthita Trikonasana (Extended Triangle Pose)
  5. Parivrtta Trikonasana (Revolved Triangle Pose)
  6. Utthita Parshvakonasana (Extended Side Angle Pose)
  7. Parivrtta Parshvakonasana (Revolved Side Angle Pose)
  8. Prasarita Padottanasana A, B, C, D (Wide-Legged Forward Folds)
  9. Eka Pada Kakasana (Crow Pose on One Leg)
  10. Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)
  1. Seated Postures (followed by Vinyasa between each pose)

Vinyasa between seated poses: Jump back → Chaturanga → Up Dog → Down Dog → Jump through → Sit

  1. Dandasana (Staff Pose)
  2. Paschimottanasana (Seated Forward Bend)
  3. Purvottanasana (Eastern Stretch Pose)
  4. Astavakrasana (Eight-Angle Pose)
  5. Parighasana (Gate Pose)
  6. Krounchasana (Heron Pose)
  7. Tittibhasana A & B (Firefly Pose variations)
  8. Garbha Pindasana (Womb Embryo Pose)
  9. Kaka Sana (Crow Pose variation)
  10. Bakasana A & B (Crane Pose variations)

  1. Finishing Sequence (Backbends + Closing)

  2. Urdhva Dhanurasana (Upward Bow/Wheel Pose)

  3. Chakravakasana (Half Wheel/Resting Pose)
  4. Closing Postures (in order):
  5. Sirsasana (Headstand)
  6. Sarvangasana (Shoulderstand)
  7. Halasana (Plow Pose)
  8. Karnapidasana (Ear Pressure Pose)
  9. Uttanakarani (Legs-Up-The-Wall Pose)
  10. Matsyasana (Fish Pose)
  1. Final Relaxation (Shavasana)

End your practice with 5–10 minutes of deep relaxation in Savasana.

Sample Weekly Practice Plan (Home Practice) Monday: Full Primary Series Tuesday: Half Primary / Review Wednesday: Primary Series + Breathing Thursday: Half Series + Meditation Friday: Full Primary Series Saturday: Light Flow or Rest Sunday: Rest Day

Traditionally, Ashtanga is practiced 6 days a week, with rest on Saturdays and during full/new moon days.

Tips for Practicing Ashtanga

  • Breath: Keep steady, rhythmic breathing throughout (ujjayi breath).
  • Gaze (Drishti): Each posture has a specific gaze point.
  • Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock).
  • Consistency: Practice daily if possible, ideally at the same time.
  • Progression: Don’t rush; move to the next pose only when ready.
  • Teacher Guidance: Especially important early on to ensure correct alignment and progression.