What is Ashtanga yoga? Series structure, discipline and a beginner's guide

What is Ashtanga yoga? This question is a good starting point for understanding the most disciplined and structured of the yoga styles. Ashtanga consists of fixed series of postures performed in a set order, with each posture synchronised with the breath. What sets it apart from flow-based styles such as Vinyasa is that the sequence is fixed: every practice follows the same order. In this guide we look at the structure of Ashtanga, who it suits, and practical tips for anyone who wants to start in Yalıkavak.

The basic structure of Ashtanga

Ashtanga yoga is a system divided into six series. The practitioner begins with the first series, and postures are added gradually under a teacher’s guidance. Moving on to the next series depends on the current one being well established.

• First series (Yoga Chikitsa): The foundation series; most practitioners work on this series for years.
• Second series (Nadi Shodhana): Backbends and more advanced postures.
• Third and subsequent series: Advanced level; few practitioners reach this stage.

The flow of a practice

• Opening: Sun salutations (Surya Namaskara A and B), usually 5 + 3 or 5 + 5 rounds
• Standing postures: Balancing and hip-opening postures
• Seated postures: The main part of the series; forward bends and twists
• Closing sequence: Shoulder stand variations, backbend and rest
• Savasana: Final relaxation

Three elements that define Ashtanga

1. Vinyasa (breath-movement synchronisation)

Each movement is paired with a specific breath. This turns the practice from a sequence of exercises into a rhythmic flow.

2. Ujjayi breathing

An audible, controlled way of breathing with the throat slightly constricted. It is maintained throughout the practice and sets the measure for the tempo.

3. Bandha and drishti

Bandha refers to engaging specific muscles within the body; drishti refers to a fixed gaze point in each posture. Together they form the focus dimension of the practice.

Class formats

• Led class: The teacher counts the series aloud and the group moves together. The most suitable format for beginners.
• Mysore style: Each practitioner does their own series at their own pace, while the teacher moves around giving individual support. This is the traditional way Ashtanga is taught.
• Half primary series: A shortened version for beginners; usually 45-60 minutes.

If you are new, starting with led or half-series classes is the most practical route. Moving to the Mysore format works better once you have learned the series.

Who is it for?

• Those looking for a structured, repeatable practice
• Those who want a physically challenging style of yoga
• Those who prefer working with a regular, disciplined routine
• Those who want to see measurable progress
• Those interested in the breath and focus aspects

Who should take care?

Ashtanga is one of the most physically demanding styles of yoga. In the following situations, consult your doctor and inform your teacher before starting classes:

• A past injury to the shoulder, wrist or elbow (sun salutations are load-intensive)
• Ongoing lower back or neck complaints
• Pregnancy
• High blood pressure or a heart condition (with regard to shoulder stands and breathing techniques)
• Recent surgery
• Knee problems (with regard to lotus-type postures)

Yoga is an exercise practice; it is not a treatment or medical intervention.

What are the first three months like?

• Month 1: You learn the sun salutations and standing postures. Practice lasts 30-45 minutes. Muscle soreness and wrist fatigue are common.
• Month 2: The first part of the seated postures is added. Your breathing rhythm begins to settle.
• Month 3: The series gets longer and practice approaches 60 minutes. Noticeable improvements in range of motion and endurance are reported.

In Ashtanga, the rate of progress varies markedly from person to person, and comparing yourself to others is not helpful. The traditional approach recommends practising six days a week, but in modern practice three to four days a week is also a common and sustainable frequency.

Ashtanga compared with other styles of yoga

• Ashtanga vs Vinyasa: Ashtanga is a fixed sequence; Vinyasa changes from class to class.
• Ashtanga vs Hatha: Hatha is slower, with postures held for longer.
• Ashtanga vs Yin: Yin is based on passive, long-held postures; Ashtanga is active and dynamic.
• Ashtanga vs Iyengar: Iyengar focuses on alignment and the use of props; Ashtanga on flow.

Tips for practising Ashtanga in Yalıkavak

The climate of the Bodrum peninsula calls for a few practical adjustments to Ashtanga practice:

• Choosing the time: In summer, early morning is the best window. The Ashtanga tradition already favours morning practice.
• Hydration: Fluid loss increases in hot, humid weather; pay attention to your water intake before and after practice.
• Surface: Your mat can get slippery as you sweat more; a mat towel or non-slip cover helps.
• Outdoor practice: A practice with a sea view in the cool of the morning is lovely, but on windy days an indoor space is more comfortable.
• Season plan: Reducing your weekly frequency at the height of summer and increasing it in autumn makes for a practical routine.

Equipment you need

• A yoga mat with good grip
• A small towel for sweat
• Close-fitting clothing that doesn’t restrict movement
• Water bottle
• A block and strap in the early stages (for modifying some postures)

Conclusion

Ashtanga yoga is a physically demanding practice built on a fixed sequence, breath-movement synchronisation and a disciplined structure. It is a strong option for anyone looking for a structured routine. To start, choose led or half-series classes, increase your frequency gradually and always share any health condition with your teacher.