What Is Ashtanga Yoga? A Beginner's Guide, Health Benefits & How To Practice

To find out why Ashtanga yoga is such a popular practice, we asked a few seasoned instructors to share the ins and outs of Ashtanga yoga, including the many health benefits it offers. So, if you're ready to give this highly structured, physically demanding style of yoga a try, check out this Ashtanga Yoga 101 crash course, designed with beginners in mind. 

The Ashtanga system emphasizes the Eight Limbs of Yoga1 as outlined in the Yoga Sutras, which Malaspina says serves as practices for living a meaningful life. This system inspires followers to adopt a daily practice of yoga. 

Ashtanga yoga is known for its ability to help students develop a routine of self-discipline and, eventually, their own daily practice. Additionally, many people choose Ashtanga for its physically demanding series of poses as well as the numerous health benefits that come from practicing this method of yoga. Here are six health benefits worth noting: 

In Ashtanga, the postures are strung together with a breathing technique called ujjayi breathing—a textured audible inhale and exhale through the nose, says registered yoga teacher, and MINDBODY holistic wellness expert Christa Quattrocchi. Since each pose is held for five full breaths, Ashtanga yoga allows you to develop a deep level of awareness over your breathing. 

Ashtanga is challenging, both physically and mentally. With the physical challenge of deep stretches, core strengthening, and inverted postures, Quattrocchi says the practice pushes you beyond your boundaries and into a space of mental perseverance. "It constantly reminds you that you are capable of much more than you realize," she says.

Researchers have found that Ashtanga yoga can be used as an intervention to improve psychological well-being. According to a 2017 study published in Mindfulness, participants who took Ashtanga yoga classes two times a week for nine weeks reported significant improvements in both depression and anxiety symptoms2.

"Ashtanga is a moving meditation focused on breath and precision," says Quattrocchi. The rigorous sequence ends with savasana, or corpse pose, where your body can integrate all of the physical and mental feats. It's here, she says, that the body can easily transition into "rest and digest" mode as the mind is quiet, and the body is prepared for stillness.

A 2015 randomized controlled study published in the Journal of Sports Science & Medicine found that an eight-month practice of performing two sessions a week of Ashtanga-based yoga had a small positive effect on bone formation3 in middle-age, premenopausal women.

The Ashtanga Primary Series includes postures that stretch and strengthen lower back muscles. And since the same poses are executed each time you step onto the mat, Quattrocchi says you will continue to flex (and strengthen) these muscles, which may help reduce low-back pain.

The system is a highly structured style of yoga, and as you progress, the poses become more challenging. That's why Malaspina says it's important to let instructors know about any physical limitations and to listen to your body. "Ask for modifications if you feel pain in any pose, and consider taking classes that are teacher-led prior to taking Mysore classes," she says

Additionally, Quattrocchi stresses the importance of being self-motivated and thriving on structure as characteristics that may determine a good fit for Ashtanga yoga. "It requires a great deal of discipline and physical strength, so if you're already active, this is a great way to introduce yoga into your routine," she says. 

And while it's definitely not the easiest method of yoga to practice, with time, patience, and grace, you can learn to link your breath with movement and eventually fall in love with this transformative sequence.