Ashtanga Yoga

Ashtanga Yoga is a traditional and highly structured yoga system codified by Sri K. Pattabhi Jois in Mysore, India. The practice consists of six series of poses performed in the same order every time, linked together with vinyasa (breath-synchronized movement) and ujjayi breathing.

The Six Series

The Primary Series (Yoga Chikitsa, meaning "yoga therapy") is the foundation and the most widely practiced. It includes approximately 75 poses practiced in a specific sequence. Most practitioners spend years or even their entire yoga life working through the Primary Series before advancing.

The Intermediate Series (Nadi Shodhana) deepens the practice with more challenging backbends and inversions. The four Advanced Series are practiced by only a small percentage of dedicated practitioners.

Mysore Style vs. Led Classes

Mysore practice: Students practice the sequence at their own pace in a shared space. The teacher circulates and gives individual adjustments. This self-directed format allows practitioners to work at their level and internalize the sequence.

Led Ashtanga: A teacher calls the pose names and breath counts for the entire class, maintaining a uniform pace.

Mat Requirements for Ashtanga

Ashtanga's demanding, sweat-producing practice places specific requirements on mat choice:

• Grip is paramount: The dynamic sun salutations and transitions require hand and foot grip even when very sweaty
• Traditional cotton rugs: Mysore purists often practice on traditional cotton yoga rugs rather than modern mats
• Natural rubber: The most popular modern choice for Ashtanga — improves grip as it warms up
• Length: The full-breadth Sun Salutation sequences require adequate mat length
• Durability: Daily practice demands the most durable mats available

The Bandha-Breath Connection

Ashtanga practitioners use three energy locks (bandhas) throughout practice: mula bandha (root lock), uddiyana bandha (abdominal lock), and jalandhara bandha (throat lock). Combined with ujjayi breathing and the gaze point (drishti), these create what Pattabhi Jois called the "tristhana" — the three places of attention that purify the nervous system.