Ashtanga yoga literally means “eight-limbed yoga,” as outlined by the sage Patanjali in the Yoga Sutras. According to Patanjali, the path of internal purification for revealing the Universal Self consists of the following eight spiritual practices:

Yama – Self-restraint or ethical conduct
Niyama – Personal and religious observance of purity, devotion and study
Asana – Physical activity
Pranayama – Breath control or regulation
Pratyahara – Abstraction of the senses
Dharana – Concentration
Dhyana – Meditation that leads to Samadhi
Samadhi – Absorption in the sublime and blissful awareness

The first four limbs—yama, niyama, asana, pranayama—are considered external cleansing practices. According to Pattabhi Jois, defects in the external practices are correctable. However, defects in the internal cleansing practices—pratyahara, dharana, dhyana—are not correctable and can be dangerous to the mind unless the correct Ashtanga yoga method is followed. For this reason, Pattabhi Jois emphasizes that the “Ashtanga Yoga method is Patanjali Yoga” .

Ashtanga Yoga is a vigorous, athletic style of practice; it brings strength, flexibility, and stamina. The postures are more difficult than those performed in other styles, participants move through a series of flows that will help the muscles to be very flexible and help the body avoid damages due to the physically challenging style of Ashtanga. The so-called Power Yoga is based on Ashtanga.

About the Ashtanga Series of Poses

The first or primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which means yoga therapy, realigns the spine, detoxifies the body, and builds strength, flexibility and stamina. The series of about 75 poses takes an hour and a half to two hours to complete, beginning with sun salutations and moving on to standing poses, seated poses, inversions and backbends before relaxation.

The intermediate or second series is called Nadi Shodana, meaning nervous system purification. It cleanses and strengthens the nervous system and the subtle energy channels throughout the body. This series is only introduced when the primary series is strong. It follows the same progression (sun salutations, standing, sitting etc.) as the primary series, but introduces new poses and variations.

The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi Jois originally outlined two intensive advanced series, but later subdivided them into four series to make them accessible to more people. These series emphasize difficult arm balances and are only appropriate for extremely advanced students.

Ashtanga Classes: Led and Self-Led

Many yoga studios offer led Ashtanga classes, meaning a teacher leads the class and instructs students in the order of the poses, usually in the primary or secondary series. Once students know the order of poses very well, they may often opt for self-led, or Mysore style practice. This is an opportunity for students to practice at their own pace and level of ability, but in the company of other students and with the encouragement and advice of a teacher, as needed. Ashtanga is also an ideal foundation for home practitioners, once they know the sequence of poses.