Ashtanga Vinyasa is a series of postures sequenced intelligently to develop the student from the ground up. Students begin with the Primary sequence, which gives the student balance, flexibility and strength to take on deeper work later if they choose. This sequence is for all levels, but you should expect a challenge even if you’ve been practicing yoga for a while. Remember, challenge is what creates awareness and change.

What to expect in Led Practice

In a led class, the teacher cues the students together as a group. Modifications or variations are offered as students move together through the postures in the practice. Students who are familiar with the sequence will set up on the front/ right side of the room. Newer students can practice a little “watchasana” if needed & sneak a glance at the students in front of them.

We begin each practice with a Sanskrit invocation chant and end with a closing chant for peace. You are not expected to know the chants from the get go. Just listen to the words and let them land. The invocation is a beautiful chant that pays tribute to the origins of our practice and to yourself as your best guide to practice that day.

Ashtanga teachers typically provide physical assists. We use touch to help students move deeper into postures and to bring awareness to areas for the student to relax or engage. If you do not wish to receive physical assists, talk to us before class. You can always say “no thanks” to an assist.

Music is not played during led classes but sometimes the teacher may play chanting or music in Mysore-style classes.

Self-Led Mysore Ashtanga:
What to Expect in the Mysore Room

In Mysore Ashtanga practice, the studio is held open for a set length of time for students to come and go. Students can arrive, practice and leave anytime within that time frame. The teacher leads the invocation chant at the start time. If you arrive after that time, just begin your practice. You’ll begin with the sun salutations, continue through the standing sequence, then floor postures, closing sequence and rest. We have books and guides, and we don’t expect you to know it all before you step into the room. Mysore is the perfect class setting for a beginner.

In the Mysore room, you’re allowed to ask questions! If you’re lost, you can raise your hand, and the teacher will come over to help you with a pose or transition. The Mysore room is a great place for new students to learn the postures, without being pressured to move on or keep up with the pace of a led class. 

What’s the difference between Ashtanga Vinyasa and Vinyasa Flow?

Ashtanga Vinyasa is a set series, meaning that the same poses are repeated in a certain order from practice to practice. This repetition gives the student a great opportunity to really dig in and learn the postures and to see their progress over time. We begin each class with Sun Salutations, followed by the standing postures, seated postures, closing postures, then rest time.

Ashtanga Vinyasa was the predecessor to Vinyasa Flow, where poses vary in length, sequence and intensity depending on the teacher’s focus for class that day. Both practices are great! Ashtanga will give you depth and awareness that will help you move deeper in your Vinyasa practice as well. Ashtanga Vinyasa is designed to build strength with flexibility. You will sweat! Ashtanga is great for anyone wanting some good physical work along with the mindfulness and mental wellbeing that comes with yoga practice.

Ashtanga? Vinyasa? Sounds like Sanskrit to me.

Sanskrit is the language of yoga, but don’t worry, we teach in English too :) 

You will hear your teacher call posture names in Sanskrit, like Padahasthasana (hand to foot pose), as well as a Sanskrit count (Ekam, Dwe, Trini…) to keep the class on pace. Over time as you learn the Sanskrit through repetition, it becomes a beautiful guiding meditation to carry you through class.

Are Ashtanga classes heated?

We get this question from time to time, especially from students who are used to practicing in hot vinyasa classes. The truth is, Ashtanga Vinyasa is not designed to be practiced in a hot room, which makes it the perfect practice for a home practitioner. The work we do in Ashtanga gets deep. The poses require the student to be in deep communication with muscle groups that are deep in the body. When your body is being heated from external heat sources, it’s hard to tell if muscles are really prepared, or if you are hot on a “surface” level. The sequence in Ashtanga Vinyasa is designed to heat the body from the inside out, through the work in Sun Salutations and with steady, rhythmic nasal breath throughout the practice. The student builds heat gradually along with the intensity of the work, and then cools down again slowly as the they move towards rest at the end of class. The Ashtanga room should be warm, but not hot. 75-80 degrees is the perfect temperature for Ashtanga Vinyasa.

I’m brand new; what if I’m too tight for yoga?

If we had a dollar for every time we heard that! If you wanted to learn golf or tennis, you’d probably start with a few lessons first. Consider yoga class your lesson in getting reacquainted with YOU! Don’t be worried that you’re too tight, too weak, too anything to keep you from yoga. You are ready now!

What if I can’t do all of the postures?

Breakthroughs happen by opening yourself up to trying new things. Mastery comes with time, dedication and effort. Drop your expectations and come enjoy what you CAN do. Yes, there will be postures that will feel far from reach, but with continued practice, they will come. Enjoy the process of being a beginner. There’s no rush or deadline to meet. Enjoy your practice!

How often should I practice?

We recommend twice a week to start to create a sustainable practice. Once you start seeing and feeling the results, you may want to increase the number of days you practice. We find that the most enduring practices have been built slowly, steadily over time. You can start with 10-15 minutes a day and build from there. There’s no rush.

What are the main benefits of yoga?

There are many benefits that you’ll feel even after just one class. Here are our top ten:

• Increased muscular strength and flexibility

• Increased balance and coordination

• Relief of back pain or other musculoskeletal ailments

• More energy & better moods

• Increased happy hormones and lower levels of cortisol & stress hormones

• Increased sense of well-being

• Increased connection to self and others

• Better sleep & ability to relax

• Greater ability to handle stress

• Improved self-image and self-confidence

Can I take water breaks?

We discourage drinking too much water during practice because you want to allow internal heat to build in your body in a natural way. If you have a dry throat, small sips are recommended during practice. After your practice, wait about 15 minutes and then drink as much water as you like. Even better, make sure you’re well hydrated before you begin your practice. Good hydration makes for happy muscles.

Will I be sore afterwards?

It’s pretty normal to get sore as a new student, or as you try new ways of moving your body. This just means you are waking up some muscles that you haven’t talked to in a while! You might move more gently the next day, but keep moving! Foam rollers are also awesome for rolling out overworked muscles. We love a hot bath to soothe sore muscles too.

I’m still nervous. Is this normal?

We remember those early days too. Give it a try. We’re here to encourage you and help you in this exciting new journey!