Introduction
Stepping into your first Ashtanga class can feel a bit like jumping onto a moving train. You might find yourself surrounded by a rhythmic, ocean-like sound of breathing while fellow yogis move through a rigorous, predetermined sequence of postures. It is a style known for its intensity and discipline, but underneath that fiery exterior lies a deeply meditative practice that is accessible to anyone willing to start slow. At Yoga Design Lab, we believe that the structure of Ashtanga provides a beautiful framework for building both physical strength and mental clarity. This guide is designed to remove the intimidation factor, breaking down the essential ashtanga yoga poses for beginners and the foundational principles of the practice. We will explore how to align your breath with your movement and which tools can support your journey toward a consistent daily ritual.
What is Ashtanga Yoga?
Ashtanga is a traditional system of yoga popularized by K. Pattabhi Jois in the 20th century. The term "Ashtanga" literally translates to "eight limbs" in Sanskrit, referring to the eight-fold path of yoga outlined in the Yoga Sutras of Patanjali. While many modern yoga classes vary their sequences every day, Ashtanga follows a specific, unchanging order of poses.
The practice is divided into different series. Most practitioners spend years, if not a lifetime, working through the Primary Series, also known as Yoga Chikitsa, which means "yoga therapy." For beginners, the focus is not on completing the entire seventy-five-pose sequence in one go, but rather on mastering the opening Sun Salutations and the fundamental standing postures. For more guidance on choosing gear for different practices, explore this complete yoga mat buying guide.
Key Takeaway: Ashtanga is a disciplined, structured practice that uses a set sequence to help practitioners observe their progress and cultivate internal heat.
The Three Pillars: Tristhana
Before you attempt the physical shapes, it is vital to understand the "Tristhana" method. These are the three pillars that hold the practice together: the breath, the gaze, and the energy locks.
Ujjayi Breath (Victorious Breath)
In Ashtanga, we breathe exclusively through the nose. This is often called "ocean breath" because of the soft whispering sound made by slightly constricting the back of the throat. This audible breath helps you maintain a steady rhythm and generates internal heat, which supports flexibility and focus.
Drishti (Gazing Point)
Every pose in the sequence has a specific drishti, or focal point. Whether you are looking at your nose, your navel, or your third eye (the space between the eyebrows), keeping your eyes fixed prevents the mind from wandering. It turns a physical workout into a moving meditation.
Bandhas (Energy Locks)
The bandhas are internal energy locks that provide stability and lightness. The two most common are Mula Bandha (the root lock, involving a gentle lift of the pelvic floor) and Uddiyana Bandha (the lower abdominal lock, involving drawing the navel slightly in and up). Engaging these locks helps protect your spine and keeps you grounded during transitions.
The Foundation: Sun Salutations
Every Ashtanga practice begins with Sun Salutations, or Surya Namaskar. These serve as a warm-up, syncing the breath with movement and preparing the body for deeper stretches.
Surya Namaskar A
Beginners typically start with five rounds of Surya Namaskar A.
- Samasthiti (Equal Standing): Stand at the top of your mat with big toes touching and arms by your sides.
- Inhale: Reach your arms up, palms touching, and look at your thumbs.
- Exhale: Fold forward from the hips, bringing your hands to the floor or your shins. Relax your neck.
- Inhale: Lift your chest halfway, lengthening your spine and looking forward.
- Exhale: Step back into a plank and lower down halfway (Chaturanga Dandasana). You can drop your knees to the floor for support.
- Inhale: Press into your hands and the tops of your feet to lift your chest into Upward-Facing Dog (Urdhva Mukha Svanasana).
- Exhale: Lift your hips high and back into Downward-Facing Dog (Adho Mukha Svanasana). Hold here for five deep breaths.
- Inhale: Step your feet forward to your hands and lift your chest halfway.
- Exhale: Fold forward completely.
- Inhale: Rise to standing, reaching your arms overhead.
- Exhale: Return to Samasthiti.
Surya Namaskar B
After completing five rounds of version A, we move into three to five rounds of Surya Namaskar B. This version is more vigorous and introduces Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I). The key for beginners here is to focus on the transitions. If the pace feels too fast, it is always okay to take an extra breath to reset.
Essential Standing Poses for Beginners
Once the body is warm, the practice moves into the standing sequence. These poses build balance, leg strength, and hip mobility.
Padangusthasana (Big Toe Pose)
From a standing position, step your feet hip-width apart. Fold forward and wrap your first two fingers around your big toes. On an inhale, look forward to flatten your back. On an exhale, fold deeply, letting your elbows flare out to the sides. If your hamstrings feel tight, keep a generous bend in your knees. This pose is wonderful for grounding your energy at the start of the sequence.
Utthita Trikonasana (Extended Triangle Pose)
Step your feet wide apart, about one leg’s length. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right hand down to your shin, your ankle, or a block while reaching your left hand toward the sky. The goal is to keep the chest open and the spine long, rather than forcing your hand to the floor.
Utthita Parsvakonasana (Extended Side Angle Pose)
From a wide stance, bend your right knee until it is directly over your ankle. Place your right forearm on your thigh or reach your right hand to the floor on the outside of your foot. Reach your left arm forward, creating one long line from your left heel to your left fingertips. This pose builds incredible stamina in the legs and opens the side body.
Prasarita Padottanasana (Wide-Legged Forward Fold)
This pose has four variations (A, B, C, and D), but they all start from a wide stance with feet parallel. In version A, you place your hands on the floor between your feet. For beginners, this is a great place to use blocks if the floor feels too far away. It allows you to experience the inversion—getting your head below your heart—without straining your lower back.
Parsvottanasana (Pyramid Pose)
Step one foot back about three feet and square your hips toward the front of the mat. Reach your arms behind your back and either join your palms in reverse prayer or simply grab opposite elbows. Fold forward over your front leg. This pose is notoriously challenging for balance and hamstring flexibility, so move slowly and keep your gaze fixed on your big toe.
Using Props and Gear to Support Your Practice
While traditional Ashtanga is often practiced on a simple mat, modern beginners can benefit greatly from using props. The goal is to find the "state of the asana"—a place where you are stable and comfortable—rather than forcing a shape that causes pain. You can also explore this guide to using props and improving grip for additional support.
Using a Cork Yoga Block can bring the floor closer to you in poses like Triangle or Side Angle, helping you maintain a straight spine. If you cannot yet reach your toes in forward folds, a Yoga Strap can act as an extension of your arms, allowing you to maintain proper alignment without rounding your back.
Because Ashtanga is a high-heat, sweaty practice, your mat's grip is paramount. We often recommend the Combo Mat collection for this style of yoga. It features a natural rubber base for cushioning and a recycled PET microfiber top that acts like a towel. The more you sweat, the grippier the mat becomes, which is essential when you are holding poses for five breaths or moving through frequent Sun Salutations. The moisture-activated surface of our mats ensures you won't slide during transitions, allowing you to focus entirely on your breath and bandhas.
The Closing Sequence
No Ashtanga practice is complete without a closing sequence. In a full Primary Series, this involves inversions and deep backbends, but for beginners, a simplified version is often recommended.
Salamba Sarvangasana (Shoulder Stand)
This is often called the "Queen of Poses." Beginners should practice this with care, ensuring the weight is on the shoulders and not the neck. If a full shoulder stand feels too intense, you can simply lie on your back and reach your legs toward the ceiling, or use a block under your sacrum for support.
Matsyasana (Fish Pose)
This serves as a counter-stretch to the shoulder stand. Lying on your back, you lift your chest and rest the crown of your head lightly on the floor, opening the throat and chest.
Savasana (Corpse Pose)
Never skip Savasana. After the intensity of an Ashtanga flow, your body needs time to integrate the work. Lie flat on your back, close your eyes, and let your breath return to its natural, effortless state. Spend at least five to ten minutes here to allow your nervous system to settle.
Key Takeaway: The closing sequence is essential for cooling the body down and calming the mind after a vigorous practice.
How to Build a Consistent Practice
Ashtanga is traditionally practiced six days a week, with rest days on Saturdays and during the full and new moons. However, for a beginner, showing up three times a week is a fantastic start.
- Listen to Your Body: Some days you will feel strong, and other days you will feel stiff. Respect where you are each morning.
- Focus on the Breath: If you lose your Ujjayi breath, you are moving too fast. Slow down until the breath is steady again.
- Don't Rush the Sequence: It is better to do five perfect Sun Salutations than a messy Primary Series.
- Find a Teacher: While home practice is great, a qualified teacher can provide adjustments and guidance on how to modify poses for your unique anatomy.
Making the Practice Beautiful
At Yoga Design Lab, we believe that your gear should be as inspiring as the practice itself. Our founder, Chad Turner, started the brand in Bali because he wanted to move away from the uninspiring, mass-produced mats found in most studios. By blending high-performance materials like natural tree rubber and recycled plastic bottles with stunning, nature-inspired designs, we aim to make you excited to roll out your mat every day. Read more about how Yoga Design Lab began.
Sustainability is at the heart of everything we do. From our water-based inks to our biodegradable packaging, we ensure that your practice supports the health of the planet as much as it supports your own wellness. When you feel good about the tools you are using, it becomes much easier to commit to the discipline that Ashtanga requires. Explore our sustainability commitment to learn more.
"The practice of yoga is not about the shape of the body, but the shape of the life."
Whether you are just learning the steps of Surya Namaskar or are beginning to explore the standing sequence, remember that every master was once a beginner. Take your time, breathe deeply, and enjoy the process of discovery. If you are unsure which gear is right for your new routine, take the Mat Quiz to find the perfect match based on your practice style and sweat level.
FAQ
Is Ashtanga yoga too hard for beginners?
While it is physically demanding, Ashtanga is highly structured, which actually makes it great for beginners. You learn the sequence one pose at a time, building strength and muscle memory slowly, which prevents you from feeling overwhelmed by constantly changing movements.
What should I wear to a beginner Ashtanga class?
Since Ashtanga generates a lot of internal heat and involves significant movement, it is best to wear form-fitting, moisture-wicking clothing. Avoid baggy shirts that might flip over your head during forward folds or Downward Dog, and ensure your leggings or shorts allow for a full range of motion.
How many times a week should a beginner practice?
While the traditional goal is six days a week, beginners should aim for a sustainable routine of 2–4 times per week. Consistency is more important than frequency; it is better to practice twice a week every week than to practice six days in one week and then quit for a month.
Do I need to be flexible to start Ashtanga?
No, you do not need to be flexible to start; flexibility is a result of the practice, not a prerequisite. Poses can always be modified with bent knees or yoga blocks to accommodate your current range of motion, allowing you to safely build flexibility over time.
