The Eightfold Path of Ashtanga Yoga

If you want a dynamic, physically challenging yoga practice that develops strength, flexibility and mental concentration, Ashtanga yoga might  just be your thing. It’s a sequence-based, dynamic style of yoga that links breath with movement. It follows a prescribed series of postures meant to build strength, flexibility and focus. Drawing from the roots of ancient yogic practice, Ashtanga yoga provides many great benefits for both your body and mind.

What is Ashtanga Yoga?

Before deciding if Ashtanga Yoga is right for you, let’s first understand, what is Ashtanga Yoga?

The Ashtanga Yoga definition describes it as a dynamic style of yoga that follows a set sequence of postures, combined with breath control and focus. It’s one of the key elements of yoga, known for its structured and disciplined approach.

This practice was popularized in the 20th century by Sri K. Pattabhi Jois, but its roots go way back to ancient yogic philosophy. The word “Ashtanga” comes from Sanskrit and means “eight limbs”, referring to the eightfold path of yoga outlined in Patanjali Ashtanga Yoga. This path guides you toward better physical, mental, and spiritual well-being through self-awareness and discipline.

The 8 Limbs of Ashtanga Yoga

Ashtanga Yoga is based on the eight limbs of yoga outlined in Patanjali’s Yoga Sutras. These help practitioners lead a moderate and mindful life:

1. Yama (Ethical Guidelines): How we treat others (non-violence, truthfulness and non-possessiveness, to name a few).
2. Niyama (Personal discipline): Practices of self-care, both external (cleanliness) and internal (contentment).
3. Asana (Physical Postures): Yoga poses for the development of strength, flexibility, and balance.
4. Pranayama (Breath Control): Controls breath and energizes the body.
5. Pratyahara (Withdrawal of Senses): Focusing within yourself, and eliminating distractions from your surroundings.
6. Dharana (Concentration): Enhancing mental clarity by focusing the mind at one point.
7. Dhyana (Meditation): Intense observation of one’s self for tranquility and mindfulness.
8. Samadhi (Ultimate Absorption): State of total self-realization and enlightenment.

Ashtanga Yoga Steps

The Ashtanga Yoga steps include a sequence of postures, split into six stages. They are:

1. Primary Series:  One series of Yoga Chikitsa detoxifies and aligns the body.
2. Intermediate Series: Two series of Nadi Shodhana strengthen the nervous system & improve flexibility.
3. Advanced Series: Four series of Sthira Bhaga builds profound strength and stability.

Every practice of Ashtanga yoga starts with variations of Sun Salutations Ashtanga Yoga Surya Namaskar,  followed by standing poses, seated postures, backbends, inversions and relaxation.

Key Ashtanga Yoga Poses and How to Do Them

Below are a few major Ashtanga yoga poses and the steps to practice them:

1. Adho Mukha Svanasana  (Downward-Facing Dog)

1. Begin by resting on your hands and knees.
2. Push your hips up to the ceiling, extending your arms and legs.
3. Stand firm on the mat with your hands and feet.
4. Hold for a few breaths and feel the stretch.

2. Trikonasana (Triangle Pose)

1. Stand with your feet beyond shoulder width apart.
2. As you turn one foot outward, stretch out your arms to the sides.
3. And bend toward your extended foot, placing your hand on your ankle or the floor.
4. Look up at your raised hand and retain the pose.

3. Virabhadrasana I (Warrior I)

1. Take a big step forward and bend your front knee.
2. Your back leg stays straight, and your back foot rotates slightly open.
3. Lift your arms overhead, keeping your chest forward.
4. Pause for a few breaths then switch sides.

4.  Naukasana (Boat Pose)

1. Sit on the floor with your knees bent and feet planted flat on the floor.
2. Lean back a little, raise your feet off the floor and balance on your sit bones.
3. Straighten your legs, keeping your spine long and arms parallel to the floor.
4. Engage your core, breathe evenly, and hold the position before you lower slowly.

5. Matsyasana (Fish Pose)

1. Lie on your back and place your arms by your side.
2. Cross your legs to the padmasan position.
3. Tilt your head back and arch your spine.
4. Hold your feet with your hands or place your palms under your hips.
5. Hold this pose for a few breaths.

If you’re having trouble getting started with these asanas, you can always choose to start off with our 14 day yoga challenge which will help you ease into it and help you progress day by day.

Apart from the above key poses, there is another common sequence of asanas in Ashtanga yoga called Ashtanga Vinyasa Yoganamaskara. It is frequently done at the start of the practice and is an essential component of Ashtanga Vinyasa Yoga. So without further ado, let us dive into the details of Ashtanga Vinyasa Yoganamaskar.

Ashtanga Vinyasa Yoganamaskar

Ashtanga Vinyasa Yoga Namaskar is a yoga sequence of 12 postures engaging the body, breath and mind. Every posture flows quite smoothly into the next one, synchronizing each breath with movement. It is a workout for the full body. It uses stretches, jumps and strength to help the mind focus. So let us look at the breakdown of each of the 12 poses below:

1. Samasthiti (Standing in Stillness)

1. Stand completely upright with your feet together and hands by your sides.

2. Urdhva Hastasana (Upward Salute)

1. Inhale as you lift both arms overhead with your palms together.
2. Be sure to look up subtly and extend your spine upward.

3. Uttanasana (Standing Forward Bend)

1. Bend forward completely at your hips and breathe out all the way.
2. Keep your legs straight or slightly bent as you relax your head.

4. Ashwa Sanchalanasana (Equestrian Pose / Low Lunge)

1. Inhale and as you step back with your right foot, keep your left knee bent.
2. Keep your hands on the floor or lift your chest to stretch more deeply.

5. Chaturanga Dandasana (Four-Limbed Staff Pose)

1. Breathe out and take a step back with your left foot into a plank position while keeping your elbows bent.

6. Ashtanga Namaskara (Eight-Limbed Pose)

1. Bring your knees, chest and chin down while keeping your hips raised.

7. Bhujangasana (Cobra Pose)

1. As you breathe in, slide forward as well as lift your chest.
2. Keep your elbows slightly bent.

 8. Adho Mukha Svanasana (Downward-Facing Dog Pose)

1. As you raise your hips up, breathe out and straighten your legs and arms
2. You should firmly press your heels toward the mat. 
3. Look towards your navel.

9. Ashwa Sanchalanasana (Equestrian Pose / Low Lunge – Opposite Side)

1. Inhale and as you step back with your left foot, keep your right knee bent.
2. Keep your hands on the floor or lift your chest to stretch more deeply.

 10. Uttanasana (Standing Forward Bend)

1. Breathe out and bring your left foot forward
2. Keep your legs straight or slightly bent as you relax your head.

 11. Urdhva Hastasana (Upward Salute)

1. Inhale as you lift both arms overhead with your palms together.
2. Be sure to look up subtly and extend your spine upward.

12. Samasthiti (Standing in Stillness)

1. Stand completely upright with your feet together and hands by your sides.

Final Words

Ashtanga yoga isn’t just one of the elements of yoga; it’s a journey of self-exploration and good health. By understanding the Ashtanga yoga definition, doing its postures, following the 8 limbs of Ashtanga yoga, and adding in Ashtanga yoga surya namaskar to your daily routine, it will positively affect your body and mind significantly. Whether you’re a beginner or an advanced practitioner, Ashtanga yoga can provide immense benefits. All you have to do is stay consistent!

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