Quick answer

To start Ashtanga yoga, learn the Primary Series sequence gradually, focus on your breath (Ujjayi), and practice consistently. A beginner-friendly class or workshop can help you build a safe foundation.

Why Ashtanga yoga is different

Ashtanga yoga follows a fixed sequence of poses, linking movement with breath. This structure can feel intense for beginners, but it also provides a clear path to progress. The Primary Series, or Yoga Chikitsa, is designed to detoxify and align the body.

Common beginner concerns

Many newcomers worry they aren't flexible enough. Ashtanga is about consistency, not perfection. Starting with a modified sequence or a beginner workshop can ease the transition. Also, the practice is physically demanding, so listen to your body and rest when needed.

Step-by-step guide to start Ashtanga yoga

  1. Learn the breathing technique: Ujjayi breath (ocean breath) is the foundation. Inhale and exhale through the nose with a slight constriction in the throat. Practice this breath while sitting before adding movement. Common mistake: holding the breath. Keep a steady rhythm.
  2. Master the Sun Salutations: Surya Namaskar A and B are the core warm-up. Practice each slowly, coordinating breath with movement. Aim for 5 rounds of A and 3–5 of B. Checkpoint: keep your drishti (gaze) fixed on one point to maintain focus.
  3. Add the standing poses: After Sun Salutations, the Primary Series includes standing poses like Trikonasana and Parsvakonasana. Hold each for 5 breaths. Use a yoga mat for grip and comfort. Common mistake: forcing the pose. Use a block or strap if needed.
  4. Practice the seated sequence: Seated poses follow the standing ones. They include forward folds, twists, and hip openers. Move at your own pace, respecting your body's limits. Checkpoint: maintain Ujjayi breath throughout; it guides the pace.
  5. Finish with closing sequence: End with the closing sequence: shoulder stand, headstand, and final relaxation (Savasana). This integrates the practice and calms the nervous system. Common mistake: skipping Savasana. It's essential for recovery.

  • Marina Kotwal: Ashtanga Yoga: Marina Kotwal: Ashtanga Yoga is a class led by Marina, who began her yoga journey in school and has been hooked ever since. If you prefer guided learning, this class offers a structured introduction from an experienced teacher who understands the beginner's perspective.

    Marina Kotwal: Ashtanga Yoga

    Marina Kotwal: Ashtanga Yoga