Experience the dynamic and challenging Ashtanga yoga sequence, designed to cultivate strength, flexibility and inner peace. Join us today!

For those who seek a dynamic and challenging yoga practice, Ashtanga is a sequence worth exploring. With its roots tracing back to the ancient Indian text, Yoga Korunta, this style of yoga has gained popularity among yogis around the world. From sun salutations to inversions, the Ashtanga sequence offers a rigorous and disciplined approach to yoga. Each movement is synchronized with the breath, creating a graceful flow that challenges both the body and mind. As you move through each posture, your focus shifts inward, allowing for a deeper connection to yourself and your practice. Whether you are a seasoned yogi or a beginner, Ashtanga will leave you feeling energized, centered, and inspired.

Introduction to Ashtanga Yoga - Understanding the Basics

Ashtanga yoga is a dynamic and rigorous style of yoga that traces its origins back to Mysore, India, in the early 20th century. This practice involves a specific sequence of postures that are performed in a flowing, rhythmic manner, synchronized with the breath. Ashtanga yoga is designed to build strength, flexibility, and balance, while also cultivating mental focus and inner peace.

Surya Namaskar (Sun Salutation) A & B - The Foundations of Ashtanga Yoga

The Ashtanga yoga sequence begins with a series of Sun Salutations, which are a set of postures that are performed in a flowing, rhythmic manner to warm up the body and prepare it for the more challenging postures that follow. There are two types of Sun Salutations, A and B, and each involves a sequence of postures that are performed in a specific order. Sun Salutations are an essential part of the Ashtanga yoga practice, as they help to build heat in the body, increase circulation, and improve flexibility.

Standing Series - Building Strength and Stability

As you progress through the Ashtanga yoga sequence, you will move on to a series of standing postures that are designed to strengthen the legs, improve balance and stability, and increase flexibility. These postures include Warrior I, Warrior II, Triangle Pose, and Extended Side Angle Pose, among others. By practicing these postures regularly, you can develop greater strength and stability in your body, while also improving your overall physical health.

Seated Postures - Deepening Your Practice

The seated postures in the Ashtanga yoga sequence focus on stretching the hips, hamstrings, and lower back, while also opening up the chest and shoulders. These postures include Seated Forward Bend, Bound Angle Pose, and Half Lord of the Fishes Pose, among others. Seated postures are essential for developing flexibility, balance, and inner strength, and can help to improve posture and reduce back pain.

Primary Series - Moving Through the Sequence

The primary series is the heart and soul of the Ashtanga yoga practice. This sequence includes a set of postures that are challenging yet accessible, making it suitable for beginners, as well as experienced practitioners. The primary series includes a range of postures, from forward bends to backbends, inversions to twists, and more. By moving through the primary series regularly, you can develop greater physical strength, flexibility, and endurance, while also cultivating mental focus and inner peace.

Backbending - Opening Up the Heart Center

The backbending poses in the Ashtanga yoga sequence are designed to open up the chest and heart center, while also increasing flexibility in the spine. These postures can be intense, but they are essential for improving posture and reducing back pain. Backbending postures include Upward Facing Dog, Camel Pose, and Wheel Pose, among others.

Inversions - Turning Your World Upside Down

Inversions are a key aspect of the Ashtanga yoga practice, as they help to improve circulation, boost the immune system, and cultivate a sense of calm and relaxation. The practice includes both headstand and shoulderstand, as well as other variations. Inversions can be challenging, but with regular practice, they can become an integral part of your yoga practice.

Closing Sequence - Preparing for Savasana

The closing sequence of the Ashtanga yoga practice is designed to help you wind down and prepare for Savasana, or the final relaxation pose. This sequence includes postures that help to release tension in the neck, shoulders, and back, as well as twists to stimulate digestion and aid in detoxification. The closing sequence also includes a series of forward bends and hip openers, which can help to calm the nervous system and prepare the body for deep relaxation.

Pranayama - Breathing Techniques for Mind-Body Balance

Ashtanga yoga also incorporates a range of breathing techniques, known as pranayama, which are designed to help cultivate a sense of calm and balance in the mind and body. These techniques include deep belly breathing, Ujjayi breath, and breath retention. By practicing pranayama regularly, you can develop greater awareness of your breath and improve your overall health and wellbeing.

Closing Thoughts - The Benefits of Ashtanga Yoga

Ashtanga yoga is a highly beneficial practice that can help to improve physical health, mental clarity, and spiritual connection. By following the Ashtanga yoga sequence, you can develop strength, flexibility, and balance, while also cultivating inner peace and relaxation. Whether you are a beginner or an experienced practitioner, Ashtanga yoga offers a powerful tool for transformation and growth.

As I stepped onto my mat, I took a deep breath and closed my eyes. Today, I decided to practice the Ashtanga yoga sequence, a dynamic and challenging series of postures that require strength, flexibility, and focus.

Here's how the Ashtanga yoga sequence goes:

Opening chant – The practice begins with a traditional Sanskrit chant that honors the lineage of Ashtanga yoga. It sets the intention for the practice and helps to calm my mind.
Sun Salutations – The practice then moves into a series of Sun Salutations, which warm up the body and prepare it for the more challenging poses to come. Each Sun Salutation consists of a combination of forward folds, lunges, plank poses, and upward-facing dogs.
Standing poses – Next, the practice moves into a series of standing poses, which build endurance and stability. These poses include Warrior I, II, and III, Triangle pose, and Extended Side Angle pose.
Seated poses – The practice then transitions into a series of seated poses, which focus on hip opening and forward folding. These poses include Janu Sirsasana, Paschimottanasana, and Ardha Baddha Padma Paschimottanasana.
Backbends – After the seated poses, the practice moves into a series of backbends, which help to open the heart and build strength in the back muscles. These poses include Upward Bow pose and Camel pose.
Inversions – The practice then moves into a series of inversions, which help to calm the mind and bring fresh blood flow to the brain. These poses include Headstand and Shoulderstand.
Finishing sequence – The practice finishes with a series of closing poses, including Lotus pose, Plow pose, and Corpse pose. These poses help to cool down the body and bring a sense of relaxation and calm.
Closing chant – The practice ends with another traditional Sanskrit chant, which seals in the benefits of the practice and offers gratitude for the practice.

As I moved through the Ashtanga yoga sequence, I felt my body become stronger and more flexible. Each posture challenged me in a different way, but I focused on my breath and found a sense of inner peace and stillness.

The Ashtanga yoga sequence is a powerful practice that requires dedication and commitment. But the rewards are endless – physical strength, mental clarity, and a deep connection to the self.

Thank you for joining me on this journey through the Ashtanga yoga sequence. I hope that you have found this blog informative and helpful in your own practice. As we close this chapter, I want to leave you with a few final thoughts and reflections on what we have learned together.

Throughout our exploration of Ashtanga, we have discovered the importance of breath, movement, and meditation in achieving a balanced and centered mind and body. The sequence itself is challenging, but with dedication and commitment, we can find a sense of peace and harmony within ourselves.

As you continue to practice Ashtanga or any other form of yoga, remember to approach it with an open mind and heart. Be patient with yourself and trust the process. Allow the practice to guide you inward, to connect with your true self and cultivate a deeper sense of awareness and compassion for yourself and others.

Lastly, I encourage you to take what you have learned here and apply it to your daily life. Use the principles of Ashtanga to find balance and harmony in all aspects of your life. Remember that yoga is not just a physical practice, but a way of living and being in the world.

Thank you again for joining me on this journey. May your practice continue to bring you joy, peace, and fulfillment. Namaste.

When it comes to Ashtanga Yoga, many people have questions about the practice and its sequence. Here are some of the most common 'People Also Ask' questions about Ashtanga Yoga Sequence, along with their answers:

What is the Ashtanga Yoga Sequence?

The Ashtanga Yoga Sequence is a specific set of postures (asanas) that are practiced in a specific order. This sequence is designed to create internal heat, purify the body, and build strength and flexibility. The sequence consists of six series, each with a different focus and level of difficulty.

What are the benefits of practicing the Ashtanga Yoga Sequence?

Practicing the Ashtanga Yoga Sequence can have a range of physical, mental, and emotional benefits. Some of the most commonly reported benefits include increased strength, flexibility, and stamina; improved digestion and circulation; reduced stress and anxiety; and a greater sense of inner peace and well-being.

Is the Ashtanga Yoga Sequence suitable for beginners?

While the Ashtanga Yoga Sequence can be challenging, it is suitable for beginners as well as more experienced practitioners. It's important to start with the primary series and work your way up gradually, listening to your body and not pushing beyond your limits. It's also helpful to work with a qualified teacher who can guide you through the sequence and offer modifications as needed.

How long does it take to complete the Ashtanga Yoga Sequence?

The length of time it takes to complete the Ashtanga Yoga Sequence will vary depending on your level of experience and the series you are practicing. The primary series typically takes around 90 minutes to complete, while the advanced series can take up to three hours. However, it's important not to rush through the sequence and to take time to breathe deeply and move mindfully through each posture.

What are some tips for practicing the Ashtanga Yoga Sequence?

Here are some tips for practicing the Ashtanga Yoga Sequence:

Start with the primary series and work your way up gradually
Breathe deeply and move mindfully through each posture
Listen to your body and don't push beyond your limits
Work with a qualified teacher who can guide you through the sequence and offer modifications as needed
Be patient and consistent in your practice, and don't expect to see results overnight

By following these tips and practicing the Ashtanga Yoga Sequence regularly, you can experience the many benefits of this powerful and transformative practice.