What Is Ashtanga Yoga?

Developed by K. Pattabhi Jois in the early 20th century, Ashtanga Yoga is a highly disciplined style of yoga that is famous for its classic Vinyasas, prolonged postures, and linking of breath to movement. In fact, you might confuse Ashtanga Yoga with many other popular forms of yoga today, since it incorporates several well-known Sun Salutations and asanas. What makes Ashtanga special is its design as a set sequence of poses, all arranged into six levels:

1. Ashtanga Primary Series

2. Ashtanga Secondary (Intermediate) Series

3. Ashtanga Advanced Series

   1. Advanced A (3rd Series)

   2. Advanced B (4th Series)

   3. Advanced C (5th Series)

   4. Advanced D (6th Series)

The Ashtanga series are intended to be practiced in ascending level of difficulty, beginning with the Ashtanga Primary Series Standing Sequence and progressing forward as yogis master each sequence. It is typically more rigorous and challenging than other types of yoga such as Yin or Hatha, since it follows a brisk pace and each pose is held for five breaths, which can intensify each asana. It is said that this use of intense breathing and movement produces heat within the body that is thought to release toxins, improve circulation, and reduce stress. 

“The Ashtanga series are intended to be practiced in ascending level of difficulty, beginning with the Ashtanga Primary Series Standing Sequence and progressing forward as yogis master each sequence.”

So what are the benefits of Ashtanga Yoga?

Turns out there are many, and they are powerful:

Builds strength and tones muscles

Because each pose in Ashtanga is weight-bearing, all the major muscle groups throughout the body are fired up throughout the practice, which over time leads to increased strength and muscle tone. 

Builds mental strength

We won’t lie, the poses in the Ashtanga Series are challenging, and holding them for five breaths each can feel like a daunting task. Learning to focus on the breath during these challenging moments helps develop mental resilience that is beneficial both on and off the yoga mat.

May improve breathing and lung capacity

Ujjayi breathing is used during Ashtanga Practice, and each inhale and exhale is linked to movement. Studies have shown that regular Yogic breathing can strengthen the upper airway muscles over time, which allows for greater lung capacity, oxygen saturation, and can even help decrease snoring and sleep apnea symptoms. 

Can improve endurance and cardiovascular health

Thanks to its powerful vinyasa flows and asanas, Ashtanga Yoga can often feel like a cardio workout, and you can definitely expect to sweat. This helps to improve endurance and stamina over time, which can lead to better heart health. 

Boosts mood and mental health

Not only will you feel a rush of mood-boosting endorphins while practicing Ashtanga, but you may also experience the added benefits of mindfulness thanks to the emphasis of focusing on the breath in each movement. Mindfulness has been shown to relieve stress, anxiety, and even depression.

Due to the highly athletic nature of Ashtanga Yoga, yoga newbies may want to work their way up to the Ashtanga Primary Standing Sequence by first mastering other beginner and moderate level yoga flows. Even advanced yogis are likely to find the Ashtanga Series challenging thanks to the prolonged holds in challenging asanas. Once the Primary Standing Sequence is mastered, it is recommended to add one additional posture from the Seated Sequence to the end of the Standing Sequence each time it is performed, in order to gain strength over time. 

Our favorite way to practice Ashtanga? Naked, naturally! The benefits of Ashtanga are instantly enhanced when combined with the benefits of naked yoga, and can enrich the practice regardless of your skill level. You don’t have to be a full-fledged nudist to try it out (though nudists are welcome of course!) – you can learn the magic of Ashtanga Yoga from the privacy of your own home, and all you need is a yoga mat and yourself. Check out our Ashtanga Primary Standing, Seated, and Finishing Sequences today. See you on the mat!