Fluidity in Practice

Understanding Ashtanga Yoga

In Ashtanga Yoga, students gradually learn an active series of poses (asanas) arranged into different sets, accompanied by mindful breath exercise. This combination aims to cleanse both body and mind. With regular practice, practitioners find themselves less bothered by outside distractions, enabling them to sink into a focused, self-aware meditative state.

Ashtanga yoga has six “series”, progressing from Primary to Intermediate and then to Advanced levels. Each series follows a specific series of asanas repeating in the same sequence.

Central to this practice is the Ujjayi breath, a deep and audible breath that aids in maintaining focus. The term "Vinyasa" denotes the synchronization of movement with breath, crucial in transitioning between poses. Ashtanga Vinyasa Yoga also incorporates bandhas—engagement of the pelvic floor and below the navel—which serve as energetic seals to channel and stabilize energy within the body. You can learn more about these on our Ashtanga Yoga Journal Page as well.

  • The term "Ashtanga" means "eight limbs" in Sanskrit, referring to the eightfold path outlined in ancient yogic texts. This path includes ethical principles, physical postures (asanas), breath control (pranayama), concentration, meditation, and spiritual enlightenment.

  • Ashtanga Vinyasa Yoga has its roots in the teachings of Sri T. Krishnamacharya, a respected yogi from India in the 20th century. One of his main students, Sri K. Pattabhi Jois, is credited with popularizing Ashtanga Vinyasa Yoga as we know it today.

    Originally taught in Mysore, India, Ashtanga Vinyasa Yoga has spread worldwide thanks to dedicated teachers like Jois and the success of their students. Today, it continues to be a popular choice for practitioners seeking physical fitness and inner peace.

  • While honoring its traditional roots, some Ashtanga Vinyasa Yoga Studios have also adapted to modern needs, offering class variations such as “Introduction to Ashtanga” to suit different levels of experience. It still remains a practice of discipline, mindfulness, and self-discovery, welcoming people from all walks of life to experience its transformative benefits.

  • The primary series, also known as Yoga Chikitsa or Yoga Therapy, focuses on detoxifying and aligning the body. It starts with gentle sun salutations and gradually moves through a sequence of standing poses, forward bends, twists, and seated postures. Each movement is synced with the breath, creating a flowing and meditative experience.

    One of the advantages of primary series is its accessibility and the many modifications you can take within each posture. You don't have to be super flexible or have years of yoga experience to jump in. It meets you where you are and helps you progress at your own pace.

  • The second series, also known as Nadi Shodhana or Intermediate Series, takes your practice to the next level. It's all about exploring deeper backbends, hip openers, and arm balances, and inversions.

    The second series is characterized by a diverse array of postures, carefully curated to challenge and refine the practitioner's physical and mental capabilities. It introduces a dynamic sequence of backbends, hip openers, and arm balances, each pose designed to cultivate strength, flexibility, and balance.

    What sets the second series apart is its nuanced exploration of energetic pathways within the body, known as nadis. Through the practice of specific asanas and pranayama techniques, practitioners engage in a subtle yet profound process of purification and harmonization, fostering a deeper connection to the body's innate vitality.

    Despite its advanced nature, the second series remains accessible to practitioners of varying levels. With patient guidance from a skilled instructor and a spirit of mindful inquiry, students embark on a journey of gradual progression, navigating the challenges and discoveries of each pose with curiosity and resilience.

Watch Laruga Glazer demonstrate and leads the Ashtanga Primary Series with traditional Sanskrit count.

I’ve been attending Maya since June 2019 & it’s a very special studio. All the instructors are very knowledgeable and highly skilled at guiding your progress at your own individual pace. Jesse is gentle, kind, and spiritual; her classes will liberate both your body & soul in a way you’ll never forget. And you can’t go wrong with Kyra in Mysore either; she is experienced, supportive, sweet, and a joy to be around. It’s all around positive vibes & nurturing energy at Maya; you should definitely check it out!

Steve Moss

Inclusive Ashtanga: Yoga for All Levels

What level of experience do I need to learn Ashtanga?

Through clear instruction and personalized guidance, Maya Yoga makes yoga accessible to everyone, offering modifications and variations to meet individual needs. With its focus on inclusivity and diversity, Maya Yoga embodies the essence of Ashtanga, providing a supportive community for practitioners to explore and grow in their practice. We provide the below list to help in our student growth.

  • Adaptations for Beginners: For newcomers to Ashtanga Yoga, modifications offer a gentle entry point into the practice. Teachers may suggest using props like blocks, straps, or blankets to support proper alignment and make poses more accessible. For example, using a block under the hand in Trikonasana (Triangle Pose) can provide stability and reduce strain for those with tight hamstrings or limited flexibility.

  • Every body is unique, and what works for one person may not work for another. Inclusive Ashtanga recognizes this diversity and encourages variations of postures to accommodate different body types and proportions. For instance, in Paschimottanasana (Seated Forward Bend), students with tighter hips may bend their knees or use a strap around the feet to ease into the stretch.

  • Adjustments for Injury or Physical Limitations: Practicing with an injury or physical limitation can be challenging, but modifications can help individuals continue their yoga practice safely and effectively. Teachers may offer alternative poses or adjustments to avoid aggravating injuries while still maintaining the integrity of the practice. For example, someone with a shoulder injury may practice Downward-Facing Dog with knees bent or choose a gentler variation like Puppy Pose.

  • Even experienced yogis benefit from modifications to deepen their practice and explore new possibilities. Inclusive Ashtanga encourages advanced practitioners to experiment with variations and progressions of familiar poses to challenge themselves and cultivate greater awareness. This might involve exploring deeper backbends, refining alignment, or working towards more advanced arm balances.

Harmonizing Body, Mind, and Spirit

The Many Benefits of Ashtanga Yoga

Body

Ashtanga yoga is challenging yet still approachable. Maya Yoga provides all levels of classes from beginner to expert. It varies through Ashtanga Basics, to traditional Mysore (where students who memorize the entire practice without the teacher leading, instead the teacher assists with adjustments). You will find the practice dynamically enhancing your strength and flexibility along with improved respiration and energy. 

Mind

The mental benefits of Ashtanga include developing a deep ability to control one’s focus for long periods of time. Along with concentration, the practitioner has a fluid ability to shift their attention to the desired asana without distraction. This benefits the practitioner's life by using those concentration skills to focus their attention on what’s important to them. Ashtanga yoga is also an effective mood enhancer and helps to balance one’s emotions. Many also find a deep peace and a sense of mental clarity.

Consciousness

Ashtanga translates directly to “eight limbs” in reference to Patanjali's Yoga Sutra, the eightfold path leading to liberation. The Yoga Sutras text is a roadmap for a disciplined path for living a  purposeful life. The tradition of Ashtanga Vinyasa yoga also honors the perennial wisdom of the yoga sutras. The practices of the 8-fold path philosophy allows one to harness the concentration of the mind, adhere to a compassionate ethical code, and eventually free one's mind from the firm grasp of the limited ego. When that happens, recognition of the beautiful intricacy of divine intelligence is revealed. The practitioner embraces a profound sense of connection to all life.

Unveiling the Essence: Ashtanga Vinyasa Yoga's Lineage Journey

Learn about the history of Ashtanga Yoga

Check our comprehensive and insightful blog post on the origins of modern Ashtanga yoga.

Learn more