Ashtanga yoga is one of the most structured, physically demanding, and philosophically rich yoga systems in the world. Developed by Sri K. Pattabhi Jois in Mysore, India, in the 20th century, it remains one of the most practised forms of yoga globally — and for good reason. The Primary Series of Ashtanga yoga is a masterpiece of sequencing: each pose prepares you for the next, building heat, strength, and flexibility in a precise, progressive order.
But Ashtanga has a reputation for intensity that can be intimidating. This guide is written specifically for beginners: what Ashtanga actually is, how the Primary Series works, how to start practising, and which poses you’ll encounter in your first weeks and months. No prior yoga experience is required — just curiosity and consistency.
What Is Ashtanga Yoga?
Ashtanga yoga is a set sequence of poses — meaning the same poses are practised in the same order, every time. Unlike vinyasa flow classes where the sequence changes at the teacher’s discretion, Ashtanga practitioners follow a fixed structure. This repetition is intentional: as the sequence becomes familiar, you can turn your attention from figuring out what comes next to deepening your experience of each pose.
The practice is built on three core elements, known as the Tristhana method:
- Asana (poses): The physical postures, performed in a fixed sequence
- Pranayama (breath): Specifically Ujjayi breath — a soft, audible breath through the nose with a slight constriction at the back of the throat
- Drishti (gaze): Each pose has a specific point of focus for the eyes — the thumb, the nose, the navel, the horizon — which cultivates concentration and internal awareness
Together, these three elements create what Pattabhi Jois called “moving meditation.”
The Ashtanga Primary Series: An Overview
The Ashtanga system has six series in total, each progressively more advanced. For beginners — and for most practitioners for years or decades — the Primary Series (Yoga Chikitsa, meaning “yoga therapy”) is the relevant starting point. The Primary Series contains approximately 75 poses and transitions, and a full practice takes 90 minutes to two hours.
The Primary Series follows this overall structure:
- Opening sequence: Three Surya Namaskar A and five Surya Namaskar B (sun salutations)
- Standing poses: A series of standing postures from padangusthasana (big toe pose) through the Warrior sequence to prasarita padottanasana
- Seated sequence: The heart of the Primary Series — a long progression of seated forward folds, twists, and hip openers from dandasana through navasana to supta padangusthasana
- Finishing sequence: Backbends, inversions (shoulderstand, headstand), and a closing sequence ending in savasana
How Ashtanga Differs From Other Yoga Styles
Understanding how Ashtanga sits within the broader yoga landscape helps you choose whether it’s right for you:
- Ashtanga vs Vinyasa: Vinyasa is derived from Ashtanga but is more flexible in its sequencing. If you enjoy variety and teacher creativity, vinyasa may suit you better. Our restorative yoga guide covers the polar opposite: deeply slow and passive practice.
- Ashtanga vs Yin Yoga: Where Ashtanga is active, heating, and muscular, yin yoga is passive, cooling, and targets the deeper connective tissues. Many Ashtanga practitioners also practise yin to balance the intensity — our yin yoga complete guide is a great companion read.
- Ashtanga vs Kundalini: Kundalini focuses more on breathwork, mantra, and energy than on physical poses. Those interested in the energetic and spiritual dimensions of yoga may find Kundalini yoga for beginners equally compelling.
Key Poses in the Ashtanga Primary Series
As a beginner, you won’t attempt the full Primary Series immediately. In the traditional Mysore-style approach, poses are introduced one at a time as you demonstrate readiness. Here are the foundational poses you’ll work with first:
Surya Namaskar A (Sun Salutation A)
This nine-pose sequence forms the backbone of any Ashtanga practice. From samasthiti (standing), you fold forward, jump or step back to plank, lower through chaturanga dandasana (four-limbed staff pose), press into upward-facing dog, then lift into downward-facing dog before stepping or jumping forward to the front of the mat. Five breaths in down dog. This is repeated three times at the start of every practice. Mastering the breath-movement synchronisation here is the first priority for any beginner.
Surya Namaskar B (Sun Salutation B)
B adds Utkatasana (chair pose) and Virabhadrasana I (Warrior I) to the sequence, building significantly more heat and lower body strength. Five rounds of Surya Namaskar B follow the three rounds of A at the start of every session.
Padangusthasana (Big Toe Pose)
Standing with feet hip-width apart, fold forward and grip your big toes with the first two fingers and thumb of each hand. Inhale to lengthen the spine, exhale to fold deeper. This begins the standing sequence and gently stretches the hamstrings and lower back — an area we examine in detail in our guide to yoga for back pain.
Trikonasana and Parivrtta Trikonasana (Triangle & Revolved Triangle)
Trikonasana extends the side body and opens the hips; parivrtta trikonasana (the revolved version) adds a deep spinal twist. The revolved triangle is one of the more challenging standing poses for beginners — using a block and keeping the back heel firmly grounded makes it accessible from the start.
Paschimottanasana (Seated Forward Fold)
Sitting with legs extended, fold forward and hold your feet, ankles, or shins. This is the gateway pose of the seated sequence and one of the most important in the Primary Series — it decompresses the spine, stretches the entire posterior chain, and is held for a full five breaths in three increasingly deep variations. A strap is a perfectly legitimate tool here for beginners.
Navasana (Boat Pose)
Balancing on the sitting bones with legs extended at 45 degrees and arms reaching forward parallel to the ground, boat pose builds the core strength necessary for the jump-throughs and jump-backs (transitions between poses) that become progressively central to the practice. It’s typically held five times for five breaths.
How to Start an Ashtanga Practice as a Beginner
Option 1: Mysore-Style Classes
The traditional way to learn Ashtanga is Mysore-style: students come to a class and practise their own portion of the sequence while the teacher moves around giving individual hands-on adjustments and verbal cues. Each student gets personalised attention and is only given new poses when they’re ready. For beginners, this is paradoxically often the best environment — because you work at your own pace, not a class pace.
Option 2: Led Ashtanga Classes
In a led class, the teacher calls the count and the group moves together. “Beginner led” Ashtanga classes that cover just the sun salutations and standing poses are widely available and a good stepping stone before tackling the full Primary Series.
Option 3: Home Practice
The set sequence makes Ashtanga uniquely suited to home practice — once you know the poses and their order, you have everything you need. Start with just Surya Namaskar A and B for the first two weeks, then begin adding standing poses one at a time. Our 30-minute full body yoga flow is a useful complement to shorter Ashtanga sessions while you’re building the stamina for the full practice.
Realistic Expectations for Beginners
Ashtanga yoga is not a quick win. Many of the Primary Series poses take months or years to access fully — and that’s not just normal, it’s the point. The practice teaches patience, consistency, and the willingness to show up regardless of results.
Here’s what most beginners can expect in their first 3 months:
- Weeks 1–2: Learning the sun salutations, building breath-movement synchronisation, experiencing significant delayed-onset muscle soreness
- Weeks 3–6: The standing sequence begins to feel more familiar; stamina improves noticeably; the practice becomes something you look forward to
- Months 2–3: Beginning the seated sequence; the practice starts to feel like a meditation; the mental benefits become as noticeable as the physical ones
The traditional guideline is to practise six days a week, with one rest day (traditionally Saturday) and moon days off. While this level of commitment isn’t necessary for beginners, practising 3–4 times per week will produce meaningful progress. Consistency matters more than duration in the early stages.
Final Thoughts
Ashtanga yoga for beginners is demanding — and it is deeply rewarding. The structure, the breath, and the repetition create a practice that simultaneously challenges and grounds you. Unlike many forms of exercise, Ashtanga offers a path that unfolds over a lifetime: there is always something more to understand in each pose, each breath, each transition.
Begin with the sun salutations. Learn the standing poses. Trust the system. Return to the mat tomorrow. That is the entirety of Ashtanga yoga for beginners — and it is more than enough.
