Ashtanga Yoga is a dynamic and structured yoga system that combines breathing, movement and meditation in a fluid sequence of postures. It was developed and popularised by Sri K. Pattabhi Jois in the 20th century, based on the teachings of his teacher Krishnamacharya and ancient Vedic texts. This style of yoga is ideal for those seeking a challenging, disciplined practice with great physical and mental benefits.
Ashtanga Yoga has its roots in ancient yoga texts, specifically in the ‘Yoga Korunta,’ a manuscript that Sri T. Krishnamacharya discovered and taught to his disciple Sri K. Pattabhi Jois. In the 1940s, Jois structured this practice into a progressive method, with series of postures organised according to the practitioner’s level of experience. Since then, Ashtanga Yoga has gained popularity around the world, influencing other dynamic styles of yoga, such as Vinyasa Flow.
It was developed and popularised by Sri K. Pattabhi Jois in the 20th century, based on the teachings of his teacher Krishnamacharya and ancient Vedic texts.
This style of yoga is ideal for those seeking a challenging, disciplined practice with great physical and mental benefits.
Structured Posture Series: Ashtanga Yoga consists of six progressive series of postures, beginning with the primary series and advancing to more complex sequences as the practitioner gains strength and flexibility.
Sunday Second series or intermediate
Monday Third series or Advanced A
Tuesday Fourth series or Advanced B
Wednesday Fifth series or Advanced C
Thursday Sixth series or Advanced D
Friday First series
Saturday and days of full moon and new moon Rest
Conscious, audible breathing, gentle yet steady, guides every movement of the practice.
Ujjāyī stabilises the mind, warms the body from within and creates a steady rhythm that accompanies the vinyasas. Vinyasa (Flow of Movement), each posture is linked to the next through a movement synchronised with the breath.
Over time, it becomes an anchor: each inhalation lifts, each exhalation grounds.
In Ashtanga Yoga, the practice is based on an essential foundation called Tristhāna, “the three points of attention”. These pillars unify body, breath and mind, transforming the physical sequence into a deeply transformative meditative process.
Conscious, audible breathing, gentle yet steady, guides every movement of the practice.
Ujjāyī stabilises the mind, warms the body from within and creates a steady rhythm that accompanies the vinyasas. Vinyasa (Flow of Movement), each posture is linked to the next through a movement synchronised with the breath.
Over time, it becomes an anchor: each inhalation lifts, each exhalation grounds.
Each posture has a specific point of gaze.
Dṛṣṭi focuses the senses, reduces dispersion, and directs energy inward.
By holding it, the practice becomes more refined, the mind becomes quieter, and a clearer presence emerges.
Bandhas are internal activations that contain, elevate, and direct the body’s energy.
In Ashtanga, two are mainly worked on:
Together, bandhas, breathing, and gaze create the internal architecture of the practice.
The body moves, but attention remains integrated, present and continuous.
Bandhas in Ashtanga Yoga
Bandhas are internal actions, subtle but powerful, that organise energy, stabilise the body and refine breathing.
Mūla Bandha es la activación suave y sostenida del suelo pélvico.
No es una contracción rígida, sino un gesto interno de recogimiento y elevación en la base del cuerpo. Es una ligera elevación del perineo hacia el interior del cuerpo, que permanece viva durante las vinyasas y las āsanas
Uḍḍīyāna Bandha is a subtle action of drawing the lower abdomen inwards and slightly upwards. A gentle active emptiness below the navel, as if the centre were light and rising from within.
It is not the abdominal emptying of classical pranayama, but rather a gentle, steady, and breathable version that accompanies physical practice.
Jālandhara Bandha is the closure of the throat or ‘network channel,’ and consists of a gentle tilt of the chin toward the sternum, creating a posterior elongation of the neck and an internal closure in the glottis area. A gentle and conscious closure of the throat, accompanied by an elongation of the nape of the neck, as if the crown of the head were rising while the chin approaches the chest without tension.
In the physical practice of Ashtanga, it is not maintained continuously, as is the case in specific pranayama techniques; it is performed at certain times and asanas, especially in breath retention and in postures where the chin is brought close to the chest.
Structured Posture Series: Ashtanga Yoga consists of six progressive series of postures, beginning with the primary series and advancing to more complex sequences as the practitioner gains strength and flexibility.
Las clases guiadas siguen el conteo tradicional de vinyasa tal como se enseña en Mysore, India.
El profesor conduce la secuencia postura a postura, marcando el ritmo de la respiración y ofreciendo ajustes verbales y asistencias físicas cuando es necesario.
Es un formato ideal para integrar el conteo, el flujo continuo y la coordinación respiración-movimiento, sosteniéndote en un ritmo grupal que inspira y acompaña.
The Mysore style is the traditional way of practising Ashtanga: a quiet, respectful and personalised space where each student progresses at their own pace.
The teacher does not lead the class from start to finish, but rather accompanies each practitioner individually, adjusting, teaching new postures, and supporting their breathing and concentration.
Ashtanga Yoga is a powerful practice that requires dedication, but offers transformative rewards on a physical, mental and spiritual level. Its combination of discipline, conscious breathing and fluidity of movement makes it a challenging but deeply rewarding path.
If you are looking for a practice that will help you develop strength, concentration, and balance in your life, Ashtanga Yoga is an excellent choice.
Explore this method and experience a comprehensive transformation in your body and mind.