Ashtanga Yoga: The Method, the Series, and How to Start

Ashtanga yoga is a physically demanding, highly structured method of yoga in which practitioners move through a fixed sequence of postures linked by breath, in the same order every time. The system as practiced today was developed and popularized by K. Pattabhi Jois in Mysore, India, building on the teachings of his teacher T. Krishnamacharya. Its hallmarks are the set series of poses, the combination of breath with movement, and a tradition of frequent (traditionally six days a week) self-led practice. This guide covers how the method works, where it comes from, how it compares with other styles, and how to start without hurting yourself.

What is Ashtanga yoga?

In the Ashtanga method, every practice follows the same architecture: sun salutations (Surya Namaskara A and B), a standing sequence, one of six progressive series of seated and other postures, and a closing sequence ending in rest. Students master one series before moving to the next. Almost everyone works within the Primary Series (Yoga Chikitsa); the Intermediate Series and the four Advanced Series are territory for long-term, dedicated practitioners.

Three technical elements, together called tristhana, run through the whole practice:

• Breath: steady, audible breathing with movement timed to inhales and exhales (often described as ujjayi breathing).
• Posture (asana), supported by internal muscular engagements known as bandhas.
• Gaze (drishti): a prescribed point of focus for each posture, which keeps attention inside the practice.

The name itself means eight limbs (ashta = eight, anga = limb), a reference to the eightfold path described in Patanjali's Yoga Sutras: ethical restraints (yama), observances (niyama), posture, breath control, sense withdrawal, concentration, meditation, and absorption. In Jois's framing, the physical practice is the gateway through which the other limbs develop.

Where does Ashtanga come from?

Pattabhi Jois (1915–2009) studied for decades under Krishnamacharya in Mysore and began teaching the method that became modern Ashtanga in the mid-20th century, later founding the institute in Mysore that drew students from around the world. Jois attributed the sequences to an ancient text called the Yoga Korunta; no copy of that text is known to survive, so the claim cannot be verified, and historians of yoga generally treat the series as a 20th-century synthesis of older material. That origin debate does not change what the practice offers today, but it is worth knowing the history honestly. It is also part of the record that, after his death, multiple students credibly reported that Jois had sexually assaulted them during adjustments; the Ashtanga community has since reckoned with this, and many teachers now emphasize consent-based, optional hands-on adjustments.

Ashtanga vs. vinyasa vs. hatha: how do they compare?

Ashtanga is the parent of most flowing styles taught in Western studios, so the differences matter when choosing a class:

If you enjoy the breath-linked movement of Ashtanga but want more variety, vinyasa yoga is the natural neighbor: it borrows Ashtanga's transitions but lets teachers sequence freely. For a broader comparison of lineages and styles, see our yoga styles and lineages guide.

What is Mysore style?

Mysore style is the traditional way Ashtanga is taught, named after the city. Instead of following a teacher's group instructions, each student moves through as much of the series as they have memorized, at their own breath pace, while the teacher circulates and gives individual guidance. Beginners are not expected to know anything on day one; the teacher gives you a short portion of the sequence and adds postures as you are ready. Led classes, where the teacher counts the sequence aloud for the whole room, complement Mysore practice and keep the count honest.

How to start Ashtanga as a beginner

1. Build basic conditioning first. If you are completely new to yoga, a few weeks of general beginner classes help; our guide on how to start yoga covers the groundwork.
2. Find a teacher experienced in the method, ideally one offering Mysore-style or beginner Ashtanga courses, rather than learning the series from videos alone.
3. Start with sun salutations and the standing sequence. Doing that short section well, three or more days a week, is a complete beginner practice. The practice is continuous, so it generates heat and works up a sweat quickly even in a short session — a mat with reliable grip makes a real difference from the first class.

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4. Accept modifications. Bent knees, shortened sequences, and skipped jump-throughs are normal. The series is a long-term project, not a test.
5. Build frequency gradually. Tradition prescribes six days a week, but two or three consistent practices are far better than an unsustainable six.
6. Watch your joints. The repetitive nature of a fixed series can aggravate wrists, hamstrings, and hips if you force progress; postures that stress sensitive areas can be adapted, as we discuss in our guide to yoga for hip pain.

Common misconceptions

• It is only for the young and bendy. The Mysore format is actually one of the most adaptable in yoga, because each student gets an individualized portion of the series at their own pace.
• You must practice six days a week or not at all. The traditional schedule suits full-time practitioners; most people thrive on fewer, consistent sessions.
• It is purely physical. The method is built around breath, gaze, and concentration, and the eight-limb framework explicitly includes ethics and meditation.
• Progress means new postures. Depth of breath and steadiness in the postures you already have count for more than collecting asanas. Teachers undertaking formal study, such as a 500-hour teacher training, spend years refining the Primary Series alone.

This article is general information, not medical advice. If you have injuries, chronic pain, or health conditions, check with a qualified health professional before starting a vigorous practice like Ashtanga.

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Last update 2026-09-10. Price and product availability may change.