Can I do Ashtanga yoga as a beginner

Are you interested in starting Ashtanga yoga as a beginner? You may be wondering if you can even do Ashtanga yoga as a beginner. The answer is yes! Ashtanga yoga is an excellent form of exercise and can be done by beginners. It’s a great way to build strength, improve flexibility, and increase mental focus.

In this blog post, we’ll discuss what Ashtanga yoga is, the benefits of doing Ashtanga yoga as a beginner, and tips to help you get started.


What is Ashtanga Yoga?

Ashtanga yoga is a type of yoga practice that has been around for centuries and is becoming increasingly popular today. Ashtanga, which means “eight limbs,” follows a set sequence of postures that focus on breathing, movement, and meditation.

The practice combines physical poses (asanas) with breath work (pranayama) to help you build strength and flexibility. For those new to yoga, Ashtanga yoga can be a great way to start your yoga journey. Ashtanga yoga is suitable for all levels of experience, from beginners to advanced practitioners.

The practice encourages self-discipline and mindfulness while allowing you to explore your body’s potential. With a mindful approach and gradual progression, Ashtanga yoga as a beginner can be a rewarding and transformative experience.


The Eight Limbs of Ashtanga Yoga

In my article, Can I do Ashtanga yoga as a beginner? I will show you how to get started with Ashtanga Yoga as a beginner. First of all, it is important to know the eight limbs of Ashtanga Yoga.

These include yama (moral codes), niyama (personal observances), asana (postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and samadhi (enlightenment).

Each limb of the practice can be tailored to your individual level of experience and comfort. For those who are new to Ashtanga yoga, taking classes from experienced instructors is a great way to familiarize yourself with the postures and techniques.

Additionally, starting with a few postures at a time helps to build endurance and confidence in the process. Taking frequent breaks throughout your session also ensures that you don’t overexert yourself in any pose or movement.

Keeping your breath steady throughout each pose is another way to help stay relaxed and focused during your practice. With regular practice, you’ll find that learning and mastering even the most complex poses become second nature. You’ll also start to notice positive changes in both body and mind from the steady practice of Ashtanga yoga as a beginner.


The Three Bandhas

Bandhas, or energy locks, are an important part of Ashtanga yoga. They help to focus and direct the flow of energy within the body during practice. For Ashtanga yoga as a beginner, mastering the three bandhas is essential for developing a safe and effective practice.

The three bandhas are mula bandha, uddiyana bandha, and jalandhara bandha. Mula bandha, also known as the root lock, involves lightly contracting the pelvic floor muscles and is used to create a deep foundation for the practice.

Uddiyana bandha, or abdominal lock, requires drawing the navel up and in towards the spine to activate the core muscles. Lastly, Jalandhar bandha, or chin lock, involves gently lifting the chest while tucking in the chin to lengthen and relax the neck and shoulders.

Practicing the three bandhas helps to support a balanced posture and encourages deep breathing. The deeper breath that is created with the bandhas can aid in clearing the mind and allowing for more focused meditation. Additionally, it helps to protect the spine and promote proper alignment throughout each pose.


The Five Principles of Ashtanga Yoga

When practicing Ashtanga yoga as a beginner, it is important to be aware of the five main principles of Ashtanga yoga: vinyasa, dristi, bandha, ujjayi pranayama, and Christiana. These five principles are the foundation for the Ashtanga practice and are used in combination to provide a unique, powerful, and dynamic form of yoga.


Vinyasa refers to the mindful movement from one posture to the next in the Ashtanga sequence. This type of practice creates heat and energy in the body, allowing for deeper stretching and more advanced postures.


Dristi refers to focused gazing during practice. This helps to create awareness and concentration within each pose.


Bandhas are internal locks that help to control the flow of energy through the body. The three main bandhas used in Ashtanga yoga are mula bandha (root lock), uddiyana bandha (abdominal lock), and jalandhara bandha (throat lock).

Ujjayi Pranayama

Ujjayi pranayama is a type of breathwork used in Ashtanga yoga to regulate and deepen the breath. It is often referred to as “ocean breath” due to its deep and steady nature.


Tristhana refers to the three elements of focus during the Ashtanga practice – postures, breath, and gazing point. By focusing on all three elements together, practitioners can achieve greater physical and mental clarity during their practice.

By following these five principles, practitioners of Ashtanga yoga as a beginner can gain a better understanding of this dynamic and powerful practice.


The Sun Salutations

The Sun Salutations, or Surya Namaskar, is a sequence of 12 postures designed to warm up the body and create an internal balance of energy. Ashtanga yoga as a beginner is a great way to familiarize yourself with these postures.

The Sun Salutations involve coordinating your breathing with movement. As you move from one posture to the next, you will inhale and exhale in harmony. This helps to focus the mind and prepares your body for further asana practice.

The Sun Salutations begin with a standing posture. From there, you will move into five forward bends, four standing postures, and three backward bends. As you transition through each posture, focus on your breath and connect it with the movement of your body.

After completing the Sun Salutations, you should feel refreshed and energized. Take a moment to relax and reflect before moving on to the next part of your yoga practice. With regular practice, you will develop a deeper understanding of the sequence and find more ways to modify it for your own personal use.


The Standing Series

The Standing Series is a set of postures that form the basis of Ashtanga yoga. This series of postures is designed to improve strength, flexibility, balance, and endurance. It is composed of various standing poses including the Triangle pose, Warrior pose (Virabhadrasana I and II), and Extended Side Angle pose.

The Standing Series is often the first series taught in Ashtanga yoga classes and serves as a foundation for the other series of postures. This series works on developing strength, stamina, balance, and coordination. It also helps to improve circulation, digestion, and overall well-being. Practicing these postures can help to reduce stress and increase mental clarity.


The Seated Series

The seated series of Ashtanga yoga as a beginner is typically the longest and most difficult part of the practice. It consists of a variety of seated postures that work on strength, flexibility, and balance. This sequence of postures is designed to build internal heat and help open up your body for deeper postures.

It will help you become stronger and more comfortable in your practice. The seated series includes poses such as Janu Sirsasana (Head to Knee Pose), Marichyasana (Pose Dedicated to the Sage Marichi), Baddha Konasana (Bound Angle Pose), Paschimottanasana (Seated Forward Bend), Upavishta Konasana (Wide Angle Seated Forward Bend), Ardha Matsyendrasana (Half Spinal Twist Pose), Supta Padangusthasana (Reclined Big Toe Pose) and many more.

Each posture has its own specific benefits, but generally, the seated series will help you to increase strength, flexibility, and balance while creating a sense of calm. The challenge comes from remaining focused on the breath while practicing these postures with proper alignment.

This can take time and patience, but the rewards are worth it! As you continue to practice this sequence of postures, you will be able to move deeper into each pose and reap greater benefits.


The Finishing Series

The Finishing Series is the culmination of Ashtanga yoga as a beginner. It consists of various postures that aid in cooling down the body and preparing it for final relaxation. This series includes twists, forward bend, backward bends, and inversions, all of which work to balance the body’s energy and strengthen the core muscles.

This series ends with an optional shoulder stand, headstand, or backbend before the final relaxation pose. By practicing the Finishing Series of Ashtanga yoga, you will gain increased flexibility, balance, and strength in your body.



How would you like my article (Can I do Ashtanga yoga as a beginner)? You must tell me in the comment section. Thank you so much for visiting our website.


Other posts on our website

How to Start Ashtanga Yoga for Beginners?

Are decline push-ups more effective at shaping the chest area?

How can I improve the effect of diamond push-ups on my chest?


Presented By

Hasnat Khan

Leave a Comment