Ashtanga Yoga is a dynamic and disciplined practice that combines breath and movement to create strength, flexibility, and focus. At Pyramid Yogshala in Rishikesh, students can experience this powerful practice in an authentic, supportive environment. With experienced teachers and a focus on traditional methods, Pyramid Yogshala offers a transformative space for beginners and advanced practitioners to deepen their Ashtanga Yoga journey.
The Structure of the Practice
1. Vinyasa (Breath-Synchronized Movement)
In Ashtanga Yoga, breath and movement flow together in a steady rhythm called Vinyasa. This builds heat, cleanses the body, and creates a moving meditation that sharpens focus and strengthens the mind.
2. Trishtana (The Three Points of Focus)
Trishtana in Ashtanga Yoga focuses on posture, breath, and gaze, helping to build strength, sharpen focus, and deepen inner awareness during practice.
Asana (Posture): Performing physical poses with steadiness and grace.
Pranayama (Breathing Control): Using a deep, even breath known as Ujjayi breathing to keep the mind calm and the body energized.
Drishti (Gaze Point): Setting the gaze at specific points to develop focused attention and mental clarity.
3. The Six Series:
Ashtanga Yoga has six progressive series, and each must be mastered step-by-step before moving to the next, building strength, flexibility, and focus over time.
Primary Series (Yoga Chikitsa): Focuses on detoxifying and aligning the body.
Intermediate Series (Nadi Shodhana): Works on cleansing and strengthening the nervous system.
Advanced Series (Sthira Bhaga): Demands high levels of strength, flexibility, and balance, focusing on stability and grace.
The first series lays the foundation, and each following series builds on the strength, flexibility, and internal focus developed previously.
4. Mysore Style and Led Classes
In Mysore-style Ashtanga classes, students practice at their own pace with personal teacher guidance. Led classes have the teacher leading the group through each movement and breath in sync.
Benefits of Practicing Ashtanga Yoga
- Reduces Anxiety
- Improves Your Flexibility
- Can lose weight
- Helps improve breathing
- Helps You Sleep Better
- Protects Your Spine and Muscles
Challenges and Common Misconceptions
Ashtanga Yoga offers great benefits but can be challenging, especially for beginners.
1. Ashtanga Yoga is Too Hard for Beginners
A common myth about Ashtanga Yoga is that it’s only for advanced practitioners. In truth, it’s for all levels. Beginners start with the Primary Series, which helps build strength and flexibility over time.
2. You Need to Be Flexible to Start
A common misconception is that you need to be flexible to practice Ashtanga Yoga. Flexibility develops over time with regular practice. The focus is on movement and breath, not perfect poses. Start at any level, and you’ll gradually build flexibility, strength, and balance.
3. Ashtanga is Too Rigid and Repetitive
Some may view Ashtanga Yoga as rigid due to its fixed sequence, but this structure provides stability and allows for steady progress. Repeating postures deepens your practice, helping you master movements and build consistency for physical and mental growth.
4. It’s a Solo Practice, So It’s Hard to Stay Motivated
In Mysore-style Ashtanga Yoga, you practice at your own pace, but you’re never alone. With a supportive community and teacher guidance, it fosters personal growth, discipline, and deep focus.
5. You Have to Do It Every Day to See Results
Daily practice can bring quick progress, but it’s not necessary for everyone. Start with 3-4 times a week, listen to your body, and focus on consistency rather than pushing for daily practice without rest.
What to Know Before Your First Ashtanga Yoga Class
Starting your Ashtanga Yoga journey? Here’s what to expect!
- Fixed Sequence: Ashtanga follows a set series of poses. You’ll begin with Sun Salutations to warm up, then move into more challenging poses.
- Breath Control: Deep breathing (Ujjayi Pranayama) helps you stay focused and energized throughout the practice.
- Fast-Paced: Be ready for quick movements and a good sweat. Wear comfy clothes and bring a towel!
- Personal Guidance: The teacher will offer tips and adjustments, but you’ll flow through the poses at your own pace.
- Listen to Your Body: It’s okay to take breaks and not push too hard, especially on your first day.
- Mysore vs. Led Class: Mysore classes let you practice independently, while led classes follow the teacher’s guidance.
- Yoga Etiquette: Arrive early, silence your phone, and respect the space to create a peaceful environment.
- Post-Class Soreness: Expect some muscle soreness—it’s normal! Hydrate and stretch afterward.
- Consistency is Key: Regular practice will bring progress, so try to attend as often as you can!
Conclusion
Ashtanga Yoga is a powerful practice that transforms both body and mind, no matter your experience level. Whether you’re a beginner or a seasoned practitioner, it builds strength, flexibility, mental clarity, and inner focus. With patience, consistency, and dedication to breath and movement, Ashtanga helps you deepen your connection to yourself. If you’re ready to begin your journey, Pyramid Yogshala offers the perfect environment to learn and grow under expert guidance. Start your Ashtanga Yoga practice today with Pyramid Yogshala and experience true transformation!