Sometimes you have days when you just can't sit still—you want to move, let your energy flow, sweat it all out, and clear your head at the same time. For anyone who wants to actively engage in yoga and enjoys discovering new styles, ashtanga yoga is the ultimate adventure. This type of yoga is one of the most dynamic of all the different yoga styles. In this blog post, we'll take you through the flow of ashtanga yoga: from its origins to its benefits, practical tips, and what it really means to move so intensely and mindfully.
What makes ashtanga yoga unique?
Within the world of yoga styles, you'll find diverse movements: from gentle yin to vigorous vinyasa. Ashtanga yoga is distinguished by its fixed sequence of poses (asanas) and brisk pace. It's physically quite challenging, yet surprisingly structured. Every movement is connected to the breath, making it one long, flowing dance.
Unlike many other types of yoga, ashtanga works according to a fixed series of poses. Traditionally, everyone begins with the Primary Series, a set of about 75 poses. This doesn't mean you have to be able to do them all right away—you build up the series step by step, at your own pace.
The origins of ashtanga yoga
Ashtanga yoga has its roots in South India, where Sri K. Pattabhi Jois not only practiced this style of yoga in the 20th century but also made it popular. The name 'ashtanga' refers to the eight limbs of the yoga path, as described in the Yoga Sutras of Patanjali. These 'limbs' are actually steps or rules of life that together form a holistic path to balance. These include ethical conduct, discipline, breathing, meditation, and concentration.
This is what an ashtanga yoga class looks like
The beauty of ashtanga yoga is the recognizable structure each class offers. Everything begins with a moment of silence and conscious breathing. This is followed by a series of postures: standing poses, sitting poses, and finally, the final poses. Sun salutations (Surya Namaskar) are used throughout the class as a connecting element. Each inhalation and exhalation corresponds to a movement. The pace is quite fast, allowing you to warm up well and work up a sweat.
- Fixed order: each lesson follows exactly the same structure – so you can easily monitor your progress.
- Focus on breathing: The ujjayi breathing technique (a gentle sound in the throat) is used to create focus and warmth.
- Dristhi: In each pose you consciously direct your gaze (focus point) to one spot, which helps with concentration.
- Mysore-style: a unique form in which you work through the series independently, with personalized guidance from the instructor. Ideal if you're already familiar with the poses.
Different Dynamic Yoga Styles: What's the Difference?
Anyone exploring different types of yoga will quickly encounter familiar names: vinyasa, power, hatha, and of course, ashtanga yoga. All these yoga styles involve active movement, but ashtanga stands out because of its fixed sequence. While vinyasa yoga has a different flow every class, with ashtanga you can almost literally "see" your progress growing. This makes it especially enjoyable for those who enjoy structure (we know the feeling!).
Power yoga is also derived from ashtanga, but is often less rigid in its sequence and sometimes emphasizes strength more than the full sequence. Hatha yoga is somewhat calmer and less focused on flowing movement.
What do you need for ashtanga yoga?
Because ashtanga is a dynamic form of yoga—expect to sweat!—it's important that your mat is secure and doesn't slip, even during intense exercise. A well-cushioned yoga mat is essential. A towel or yoga towel is also helpful if you sweat easily. Clothing should not be constricting, but should fit comfortably so you can move smoothly through all poses. Pillows or blocks are helpful if you need extra support, especially in seated poses.
Is Ashtanga Yoga Right for You?
Ashtanga yoga is suitable for anyone looking for active relaxation. It's challenging, but you certainly don't need to be super fit or super flexible to start. Don't be put off by images on social media – everyone progresses at their own pace. Are you prone to injury, prone to joint pain, or pregnant? Always consult with an expert or yoga teacher first to determine the appropriate course of action – this is not medical advice.
What we love about ashtanga yoga is that it gives direction to your practice. You know what you're working towards, and you relive every pose (even if it's your hundredth downward dog) over and over again. There are ashtanga teachers and schools throughout the Netherlands. You can also practice online (especially as a beginner) – just keep in mind that ashtanga is relatively intensive, so learning to move safely remains important.
Read more about different yoga styles here.
Practical tips for ashtanga yoga
- Always practice with a short warm-up, especially if you start at home.
- Pay attention to your breathing: try to let the breath guide your movement, not the other way around.
- Don't overwhelm yourself with the whole series; build it up step by step.
- Stay kind to yourself, even if a posture doesn't work (yet).
- Use accessories like blocks and belts when convenient.
Want to create a space in your home that motivates you to practice? Think of a quiet spot, a comfortable mat, and perhaps a meditation cushion for your opening and closing moments. This way, you'll make your yoga practice truly personal.
The symbolism behind the eight steps
Let's return briefly to the word "ashtanga": it literally means "eight limbs" in Sanskrit. It refers to eight components of the yoga path, which together ensure a balanced life. These guidelines are not "sacred," but they can be inspiring, even beyond the yoga mat. For example, by being honest (satya), practicing kindness (ahimsa), or working on concentration and breathing. So you see: yoga is not just about postures; it's also about your head and heart.
Did you know that the sun salutation – which is the beginning of ashtanga – was originally intended as an ode to the sun, the source of energy?
Yogi Essentials and Ashtanga Yoga
Our yoga studio locator makes it easy to find the best yoga studios. Enter your city or address in the search box and you'll quickly find the yoga studio nearest you.
Discover our collection of yoga mats specially designed for Ashtanga yoga. Sturdy, sweat-resistant mats that stay put and offer excellent grip.
Why so many fans of ashtanga yoga?
Ashtanga is beloved because the flow of movement and breath feels almost like meditation. You're constantly active, yet completely present in the moment. For many people, it's precisely this combination—physical exertion and mental relaxation—that keeps them coming back. Practicing a single, consistent series provides stability. Your growth, but also your boundaries, becomes clear. And your mind has little chance to wander.
Moreover, the structure is motivating. While other yoga styles sometimes involve spontaneous changes and variety, ashtanga offers a kind of homecoming to routine. This can be especially helpful in a busy life: you know exactly what you're getting.
Frequently Asked Questions
Is ashtanga yoga only suitable for advanced yogis?
No, anyone can start ashtanga yoga. The classes are challenging, but you build up the sequence gradually. However, it can be helpful to start with a certified instructor so you learn to move safely.
How many times a week should you do ashtanga yoga?
Traditionally, people prefer to practice (almost) daily, but listening to your own energy and body is more important than a fixed schedule. Even once or twice a week can be very beneficial.
Is there a difference between ashtanga yoga and power yoga?
Yes, power yoga is inspired by ashtanga, but less strict in its structure and sequence. Ashtanga always follows a fixed sequence of poses, while power yoga varies more from class to class.