Of the many yoga forms, Ashtanga has a reputation for being one of the most athletic.
Founded in India by K. Patthabi Jois in 1948, a classic Ashtanga routine demands fitness, flexibility and focus, which can create a calming, yet sweaty form of moving
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If you’re interested in the practice here’s what you need to know from how often you should practice to the purported benefits.
Like Vinyasa or power yoga, Ashtanga yoga involves poses that flow from one to the next.
However, what sets Ashtanga apart is that you perform the same poses, or asanas, in the same order, for the same breath count, every time you practice. Vinyasa yoga, by comparison, is more flexible involving different poses in various orders.
The full routine, called the primary series, lasts around 90 minutes. Every movement you make has a corresponding inhale and exhale as well as a visual focal point called a Drishti.
For example, before beginning a forward fold, exhale fully as you bend, looking past your nose as you go and holding the pose for exactly five breaths before moving to the next pose.
The combination of intense movement and focus helps stabilize your mind and mood, says Karen Kelley, an authorized Ashtanga teacher and owner of Mysore Phoenix, a yoga shala, or studio.
Because the primary series can be challenging to learn and practice, even if you’re fit, beginners should start with classes called Mysore. During a Mysore class, people can drop in any time and take themselves through the series at their own pace while a teacher makes any modifications, says Michael Joel Hall, an authorized Ashtanga teacher and founder of Functional Ashtanga, a virtual yoga studio.
You should strive to practice six days a week at home or in a studio, even if you are not able to do the full routine at first.
These poses are part of the Ashtanga primary series sequences, which is the full 90-minute flow.
When practicing, flow from one pose to the next, exhaling as you bend into them and holding each for five full breaths.
Use the suggested modifications to make the poses less challenging if you’re just starting out.
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Ashtanga yoga is a dynamic, set sequence of poses, breathing, and focal points. A typical 90-minute routine demands a high level of strength and flexibility, but you’ll be rewarded with increased concentration, fitness, and well-being.
Beginners can tap into a unique group class style called Mysore, where everyone does as much of the routine as they can at their own pace. Because it’s a fixed routine that you can memorize, Ashtanga is a great practice for people who like to do yoga independently or at home.