How to Start Ashtanga Yoga: A Beginner’s Guide

Ashtanga Yoga is a physically demanding and deeply rewarding practice that blends breath, movement, and discipline into a structured sequence. Unlike many modern yoga styles that offer varying class structures, Ashtanga follows a set series of postures, allowing practitioners to progress systematically. This method builds strength, flexibility, endurance, and mindfulness over time.

For beginners, stepping into the world of Ashtanga can feel overwhelming, especially with its emphasis on consistency and memorization of sequences. However, with the right guidance and mindset, anyone can develop a sustainable and transformative practice. In this guide, we’ll explore everything you need to know about starting Ashtanga Yoga, from understanding its core principles to developing a regular routine that works for you.

Understanding Ashtanga Yoga

Ashtanga Yoga was developed by Sri K. Pattabhi Jois and is structured around six progressive series:

• The Primary Series (Yoga Chikitsa, meaning "Yoga Therapy") focuses on detoxifying the body and building a strong foundation.

• The Intermediate Series (Nadi Shodhana, or "Nerve Cleansing") works on deeper flexibility and purifying the nervous system.

• The Advanced Series (Sthira Bhaga, or "Strength and Grace") is a highly demanding set of postures requiring exceptional control and balance.

Most beginners start with the Primary Series, which consists of sun salutations, standing postures, seated poses, backbends, and a finishing sequence. It is essential to develop patience and focus on gradual progression rather than rushing into advanced postures.

Step 1: Learn the Basics of the Primary Series

The Primary Series is the foundation of Ashtanga Yoga. It begins with Surya Namaskara A and B (Sun Salutations), which help warm up the body and synchronize breath with movement. This is followed by a series of standing and seated postures that build strength, improve flexibility, and enhance balance. The finishing sequence includes inversions, backbends, and a closing meditation to restore calmness and integrate the practice.

For beginners, learning the Sun Salutations is an excellent starting point. These sequences are performed at the beginning of every Ashtanga session and help develop rhythm, breath awareness, and endurance. Mastering them will make transitioning into the full Primary Series smoother.

Step 2: Choose a Learning Method – Mysore or Led Class?

There are two traditional ways to practice Ashtanga: Mysore-style practice and Led classes.

In Mysore-style practice, students move through the sequence at their own pace under the guidance of a teacher who provides adjustments and personalized instruction. This method allows practitioners to progress at a pace that suits their ability while still receiving support when needed. Mysore classes require students to memorize the sequence over time, fostering independence and discipline in their practice.

In contrast, Led classes are guided sessions where the teacher calls out the postures and breath counts, leading the group through the full sequence. This style is useful for beginners who need help with pacing and transitioning between poses, but it does not offer as much individualized attention as Mysore-style practice.

For new students, starting with a Led Ashtanga class can be helpful before transitioning into Mysore-style practice.

Step 3: Develop a Consistent Practice

Ashtanga Yoga is traditionally practiced six days a week, with breaks on moon days (full and new moons) and Sundays. This level of commitment may seem daunting, but beginners can start by practicing two to three times per week and gradually increasing their frequency as their body adapts.

One of the best ways to stay consistent is to establish a morning practice routine. Ashtanga is traditionally practiced in the early hours when the mind is calm and the body is refreshed. While some people prefer evening practice, morning sessions align with the natural flow of energy and set a positive tone for the rest of the day.

It’s important to remember that consistency is more important than intensity. Even a short 20-minute practice focusing on Sun Salutations and a few standing postures can be beneficial when time is limited.

Step 4: Master the Breath (Ujjayi Pranayama)

Breath control, known as Ujjayi Pranayama, is a core aspect of Ashtanga Yoga. Ujjayi breathing involves slightly constricting the throat to create a deep, oceanic sound, allowing for steady inhalations and exhalations.

This controlled breathwork helps maintain endurance, stabilize the mind, and regulate body heat throughout the practice. Beginners should focus on synchronizing each movement with their breath, ensuring that their breath remains steady and rhythmic rather than rushed or uneven.

Step 5: Engage the Bandhas (Energy Locks)

In Ashtanga Yoga, Bandhas are internal energy locks that help control breath, maintain stability, and enhance posture alignment. The three primary Bandhas are:

• Mula Bandha (Root Lock): Engages the pelvic floor muscles, providing core stability.

• Uddiyana Bandha (Abdominal Lock): Involves a gentle lift of the lower belly, supporting breath control.

• Jalandhara Bandha (Throat Lock): Primarily used in advanced breath control techniques.

For beginners, focusing on Mula Bandha and Uddiyana Bandha will help improve balance, alignment, and energy flow throughout the practice.

Step 6: Use Drishti (Gaze Points) for Focus

Drishti, or gaze points, are used in Ashtanga Yoga to help maintain concentration and deepen the meditative aspect of the practice. Each posture has a designated Drishti, such as looking at the tip of the nose, the hands, or the third eye. By focusing on a specific point, distractions are minimized, and inner awareness is heightened.

For beginners, practicing Nasagra Drishti (gazing at the nose tip) during Sun Salutations is a great way to build focus.

Step 7: Be Patient and Modify When Necessary

Ashtanga Yoga is challenging, and it’s essential to listen to your body. Beginners should not feel pressured to perfect every posture immediately. Modifications and the use of props can help prevent strain and injury while allowing for gradual progress.

It’s completely normal for some postures to feel inaccessible in the beginning. Over time, consistent practice, breath awareness, and patience will lead to increased strength and flexibility.

Step 8: Find a Supportive Community

Practicing Ashtanga Yoga is much easier and more enjoyable with a supportive teacher and community. Whether through a local yoga school, online resources, or a dedicated membership program, connecting with like-minded practitioners helps maintain motivation and accountability.

Flow With Us is a membership designed to support and inspire Ashtanga practitioners at all levels. It offers guided practice videos, tutorials, live classes, and Q&A sessions, making it easier to develop a consistent and informed practice—no matter where you are in the world.

Final Thoughts: Start Your Ashtanga Journey Today

Starting Ashtanga Yoga can be both exciting and challenging, but with dedication, patience, and the right guidance, it becomes a deeply rewarding practice. By learning the fundamentals of the Primary Series, developing a consistent routine, mastering breath and energy control, and seeking support from a community, beginners can build a strong foundation for long-term practice.

If you’re ready to begin your Ashtanga journey, join our Flow With Us membership for access to expert-led Ashtanga practice videos, step-by-step tutorials, and live classes to support your progress.

Join Flow With Us today! and take the first step toward a lifelong Ashtanga practice.