Ashtanga Vinyasa Yoga is a dynamic and physically demanding style popularized by the late K. Pattabhi Jois. This method is characterized by a specific sequence of postures (asanas) linked together by movement and breath (vinyasa). The practice is rooted in the ancient Yoga Sutras of Patanjali, which outline the eight limbs of yoga, and the name “Ashtanga” translates to “eight limbs.” It is a method of internal cleansing and physical discipline intended to cultivate a meditative state.
The Systematic Progression of the Six Series
The core structure of Ashtanga Vinyasa Yoga is defined by a fixed sequence of postures divided into six distinct series. Practitioners must demonstrate proficiency and consistency in one series before a teacher will permit them to advance to the next, ensuring a systematic and safe progression. This structured, non-negotiable order is a defining feature that sets it apart from many other contemporary yoga styles.
The first sequence is the Primary Series, known in Sanskrit as Yoga Chikitsa, or Yoga Therapy. It is the most commonly practiced series and focuses on detoxifying the body, building strength, and establishing proper alignment. The Primary Series includes Sun Salutations, a standing sequence, and numerous seated postures like forward folds and twists.
The second sequence is the Intermediate Series, called Nadi Shodhana, which translates to Nerve Cleansing. This series introduces deeper backbends, hip-opening postures, and headstand variations designed to purify the nervous system and open the nadis, or energy channels. The four subsequent sequences are collectively known as the Advanced Series, or Sthira Bhaga, meaning Divine Stability.
The Advanced Series (Advanced A, B, C, and D) present increasingly challenging postures that require exceptional flexibility, balance, and strength. The intention behind these sequences is to develop mental resilience and a high degree of physical control. While the Primary and Intermediate Series are widely taught and practiced, very few practitioners ever progress fully through the four Advanced Series.
The Three Pillars of Ashtanga Practice
The internal technique that transforms the physical movements of Ashtanga into a meditative practice is called Tristhana, which translates to “three places of action.” This triad involves the simultaneous application of breath, internal locks, and gazing point in every posture and transition. The synchronization of these three elements is what creates the flowing, internal heat-generating quality of the practice.
Ujjayi Pranayama (Victorious Breath)
The first pillar is Ujjayi Pranayama, often called the Victorious Breath or ocean-sounding breath. This controlled breathing involves a slight constriction at the back of the throat, creating an audible, hissing sound on both the inhalation and the exhalation. Consistent Ujjayi breathing regulates the flow of prana, or life force energy, and helps to maintain a steady rhythm throughout the entire sequence. This deep, rhythmic breathing technique increases the supply of oxygen to the muscles, supporting the sustained effort required by the postures. The sound produced by the breath serves as an anchor for the mind, aiding in the withdrawal of the senses and promoting deep concentration.
Bandhas (Internal Locks)
The second pillar involves the use of Bandhas, or internal energy locks, which are subtle muscular contractions. The two primary locks utilized during the physical practice are Mula Bandha (root lock) and Uddiyana Bandha (navel or abdominal lock). Engaging these locks is intended to support proper alignment and conserve the generated internal energy. Mula Bandha is a gentle engagement of the pelvic floor muscles, while Uddiyana Bandha involves pulling the lower abdomen slightly up and inward toward the spine. Physiologically, these engagements help stabilize the pelvis and spine, offering structural support during challenging movements.
Drishti (Gazing Point)
The third pillar of Tristhana is Drishti, the specific point on which the eyes are focused during each posture. There are nine traditional gazing points, such as the tip of the nose, the thumbs, or the navel. Drishti is a technique for withdrawing attention from external distractions. By fixing the gaze on a specific point, the practitioner limits sensory input, which aids in cultivating a state of internal focus and concentration. The consistent application of Drishti transforms the physical practice into a moving meditation, deepening the internal experience.
Understanding Mysore and Led Classes
The Ashtanga Vinyasa system is typically taught using two distinct teaching methodologies: Mysore style and Led classes. These formats ensure the traditional method is transmitted while accommodating different stages of a student’s learning journey. The style of class dictates the pace and the degree of individualized instruction a practitioner receives.
Mysore style is the traditional method, named after the city in India where the practice was originally taught by K. Pattabhi Jois. In a Mysore class, students practice the fixed sequence at their own pace, moving through the postures they have memorized. The teacher does not lead the group verbally but moves around the room, offering personalized instruction, verbal cues, and hands-on adjustments to individual students.
This self-paced format allows beginners to learn the sequence gradually, one posture at a time, receiving highly individualized attention from the teacher. It develops self-reliance and deep internal awareness as the student is responsible for maintaining their own breath and rhythm. The teacher introduces new postures only when the student has demonstrated consistency in the preceding ones.
A Led class, conversely, is a group setting where the teacher calls out the name of each pose and the corresponding vinyasa count, requiring all students to move together in unison. The pace is set by the teacher, and the entire class synchronizes their movement and breath to the Sanskrit count. Led classes are generally used to help students refine their rhythm, learn the correct sequence, and maintain the integrity of the vinyasa count.
While both teaching styles follow the exact same fixed sequence of postures, a Led class provides an external measure of the correct timing and rhythm. Many practitioners use Led classes, often held once a week, to complement their daily Mysore practice, which is considered the most effective path for long-term progression.