Ashtanga Yoga | Traditional Series – What It Is, Benefits & Difficulty

Ashtanga is a set system of poses practised in the same order every time. The Primary Series is the first of six and is physically demanding: sun salutations, standing and seated poses, backbends, and inversions, with breath (ujjayi) and gaze (drishti) integral. It was systematised by K. Pattabhi Jois in Mysore, India. Practice is often taught in Mysore style (self-paced with individual adjustments) or in led classes. For a full description and who it's for, see the rest of this page and our types of yoga overview. It is not the same as the 'eight limbs' of Patañjali—here Ashtanga refers to this specific asana method.

Ashtanga is not ideal for absolute beginners—it assumes some familiarity with sun salutations and basic poses. Build a base with Hatha or beginners' classes first, then progress to Ashtanga when you are comfortable. A qualified teacher can help you learn the sequence and alignment safely. See our yoga for beginners and Hatha type pages for a gentler start, and our Ashtanga guide on this page for what to expect when you are ready.

The Primary Series (Yoga Chikitsa—yoga therapy) is the first of six series. It includes sun salutations, standing poses, seated poses, backbends, and inversions in a fixed sequence. When done fully it often takes about 90 minutes. Beginners may do half-primary or shorter led classes. The repetition allows clear progress over time. For more on the structure and how it differs from Vinyasa, see the rest of this page and our Vinyasa type page.

Mysore style is self-paced practice: each student moves through the series at their own pace while the teacher gives individual adjustments and guidance. You learn the sequence gradually and then practise with minimal verbal instruction. It is the traditional way to learn Ashtanga. Led classes, where everyone moves together, are also offered. For finding a teacher and what to expect, see the rest of this page and our types overview.

Ashtanga has a fixed sequence every time; Vinyasa sequences change from class to class. Both link breath and movement and can be vigorous. Ashtanga is more disciplined and predictable—you always do the same poses in the same order. Vinyasa offers more variety. See our Vinyasa type page for a direct comparison. If you like structure and repetition, Ashtanga may suit; if you prefer variety, try Vinyasa.

Ashtanga builds strong core and limbs, flexibility, stamina, mental focus, and discipline. The repetition lets you track progress clearly. Physically it is demanding; mentally the memorised sequence and breath work create a meditative quality. Many practitioners value the ability to practise anywhere once they know the series. For a full benefits breakdown and who it's for, see the rest of this page and our yoga for weight loss guide if fitness is a goal.

The full Primary Series typically takes about 90 minutes. Beginners often do half-primary or attend led classes that are shorter (e.g. 60–75 minutes). Build up gradually—do not rush to complete the full series before your body is ready. For progression and how it compares to other styles, see the rest of this page and our Surya Namaskar how many daily guide for building a routine.

Yes. The series is vigorous and burns calories. Combine it with a balanced diet and consistency for weight management. See our yoga for weight loss page for a full plan. Ashtanga is one of the most physically demanding yoga styles, so it supports fitness goals. Build up gradually and work with a teacher to avoid injury when increasing intensity.

A teacher is strongly recommended. The sequence and alignment are best learned from a qualified teacher to avoid injury and to understand breath, gaze, and vinyasa. Once you know the series, you can practise alone (e.g. at home), but the initial learning curve is steep. Look for a certified or experienced Ashtanga teacher. See our Yoga guide and contact page for finding classes.

Ujjayi is 'victorious' breath: a slight constriction at the back of the throat so the breath is audible. It is used throughout Ashtanga (and in many Vinyasa classes) to build heat and focus. The breath is steady and rhythmic—typically one breath per movement. Learning it from a teacher helps; do not strain the throat. For more on Ashtanga practice and breath, see the rest of this page.

No. The eight limbs (ashtanga in Sanskrit) from Patañjali's Yoga Sutras are a framework: ethics, asana, pranayama, and other stages of practice. Ashtanga yoga as a style refers specifically to the method of asana practice systematised by K. Pattabhi Jois—the fixed series of poses. So the word is the same; the meaning is different. For the eight limbs, see meditation and philosophy resources; for this style, see the rest of this page.