Ashtanga Yoga: A Holistic Approach to Physical, Mental, and Spiritual Well-being
- Tara Narain
- Mar 16
- 5 min read
Updated: Mar 24
What is Ashtanga Yoga?
Ashtanga Yoga is a traditional form of yoga consisting of a fixed series of 72 postures; the Primary Series. It is a dynamic form of yoga that combines physical postures (asanas), breathing techniques (pranayama), and meditation to promote physical, mental, and spiritual well-being.
Characteristics of Ashtanga Yoga
The Tristhana method sets this yoga style apart from other styles and is the central concept of the practice. In Sanskrit, 'Tri' means three and 'Sthana' is translated as place or location. During our practice we focus on the following three locations:
Breath
When you enter an Ashtanga shala (home for practising and studying yoga), you won't hear music; instead, you'll hear a calming sound of collective deep breathing. Ujjayi breath, often called ocean breathing or free breathing, calms the mind and warms the body, causing you to sweat profusely. It is also the vehicle that moves us from asana (posture) to asana. Linking breath to movement is called Vinyasa.
Bandha (Energy Locks)
Throughout practising the asanas, we engage our bandhas: mula bandha (root lock) and uddhiyana bandha (abdominal lock). While internally contracting these muscles around the abdomen, we create an upward-lifting energy or flow of prana (life force) in our spine. On a physical level, we train these muscles to protect our backs and make our core strong.
Dristi (Focused Gaze)
For each asana, there is a gazing point where you can rest your eyes, which helps you concentrate the mind and bring focus inward. There are nine gazing points, but in the Primary Series, the mostly used dristis are:
The tip of the nose (nasagre)
The big toe (padangustha)
The navel (nabhi) for all the downward-facing dogs
By focusing on these places, practitioners aim to unite the body, breath, and mind, leading to a deeper state of awareness and meditation.
The Structure of the Series
A typical full Primary Series Ashtanga practice can take up to 90 minutes, but you will gradually build the sequence to this level. As a beginner, your practice can be as short as 20-30 minutes.
Setting Intention
The series begins with an opening mantra to thank the teachers and set your intention for the practice. In a guided class, the teacher will chant the mantra on call-and-response, so beginners can get a chance to learn the mantra by heart.
Warming Up
You then warm up the body with two different sequences of Sun Salutations. After 3-5 rounds, you have created the heat and flexibility in the body, as well as the awareness to move to the standing sequence.
The Standing Postures
Through these asanas, you build the foundation of further practice. Although it's just the first six, the entire standing sequence is often called the fundamental sequence. It is here where you start the purification process and develop strength in the leg muscles and joints while creating a sense of balance.
The Seated Postures
The middle part of the series is called the Primary Series. There is a big focus on forward folding and marinating the hips in every direction, gradually preparing you for eventually comfortably seated meditation in padmasana (lotus pose). Between the asanas, there are vinyasas, mostly half Sun Salutations, to link the postures together.
Back Bending
At the end of your sequence of the Primary Series, you will be introduced to back bending. Eventually, it becomes a sequence of its own, going deeper over time and including some stunning acrobatics, depending on the abilities of your body and how you develop your strength and flexibility. For beginners, it starts out as simple as just lifting the hips in a half bridge pose.
The Closing Sequence
We slow down the breath and hold the mostly inverted asanas for longer. A beginner practice won't include shoulder stands or even headstands, but can be as short as the last three variations of padmasana.
Sending Peace into the World
Finally, the series ends with a closing mantra, with the final words; Lokah Samastah Sukhino Bhavantu, we ask for all beings to be happy and free. You seal your practice with a well-deserved savasana, a comfortable relaxation pose.
Mysore Practice
Mysore is a place in South India where Ashtanga Yoga was developed over decades of study by Sri K. Pattabhi Jois, inspired by his teacher and scholar Krishnamacharya. Until his recent and sudden death in November 2024, Sri Sharath Jois continued the legacy of his grandfather.
The Traditional Way of Learning
The traditional way of learning the Ashtanga Yoga sequence is called Mysore Style. Teachers don't lead the class by verbally cueing and physically modelling the poses. Instead, each student is guided individually to create his or her own personal self-practice within the group of self-practitioners. This can be done through verbal explanation, demonstration, and hands-on adjustment techniques.
Embodying the Principles of Yoga Philosophy
As you practise Ashtanga Yoga the traditional way, you'll begin to embody the principles of yoga philosophy, leading to a deeper understanding of yourself and the world around you. Yoga philosophy is rooted in the Eight Limbs of Yoga, as outlined in the Yoga Sutras of Patanjali.
The Eight Limbs of Yoga
These limbs are:
1. Yamas (universal ethics)
2. Niyamas (personal observances)
3. Asanas (postures)
4. Pranayama (breath control)
5. Pratyahara (sense withdrawal)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (absorption)
Tapas and Svadhyaya
Through tapas, or discipline, we are encouraged to develop self-discipline through regular practice, self-study, and adherence to the principles of yoga. Svadhyaya, or self-study, is an essential part of Ashtanga Yoga. We are encouraged to explore the yoga scriptures, such as the Yoga Sutras and the Bhagavad Gita, to deepen our understanding of yoga philosophy. Often after the once-a-week-group-led class, the teacher and students come together to be in community (sangha) in a casual setting and talk about a certain philosophy topic.
Who is Ashtanga Yoga for?
Now you may be wondering if Ashtanga is for you. And I hope that I have illustrated that Ashtanga is for everybody. Although a daily practice may not appeal to everyone at first, know that I am here to help you build up a routine that suits your body. There are many modifications and entry levels to each asana. Whether you are completely new to yoga, feeling stiff and experiencing pains, or you are the active athletic type who wants to incorporate yoga into your routine, you can make a start with my video course.
Conclusion
Ashtanga Yoga is a transformative practice that combines physical postures, breathing techniques, and meditation to promote physical, mental, and spiritual well-being. By incorporating the principles of yoga philosophy and the Tristhana method, Ashtanga Yoga provides a holistic approach to health and wellness.
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