Ashtanga Yoga Explained: Primary Series, Breath & Bandhas for a Transformative Practice

What is Ashtanga Yoga? A Path Through the Series

Ashtanga Yoga is a traditional system of yoga that blends movement, breath, focus, and discipline into a powerful daily practice. Developed and passed down through lineage, this method is designed not only to strengthen the body but also to steady the mind and awaken deeper layers of awareness.

The Foundation: Breath, Bandhas, and Drishti

Every movement in Ashtanga is guided by three essential elements:

• Breath (Ujjāyī): A steady, audible breath that anchors each posture.

• Bandhas (Energy Locks): Gentle activations in the pelvic floor and lower belly that create stability and lightness.

• Drishti (Gaze): A focused point of attention that quiets the mind and directs energy.

These tools transform a physical practice into a moving meditation.

The Six Series of Ashtanga Yoga

Ashtanga is traditionally structured into six series of increasing depth and challenge. Each builds upon the previous, and students progress at their own pace under the guidance of a teacher.

1. Primary Series (Yoga Chikitsa – Yoga Therapy):
   The starting point for everyone. This series purifies the body, develops strength, improves flexibility, and teaches the foundations of breath and alignment.

2. Intermediate Series (Nadi Shodhana – Nerve Cleansing):
   Works more deeply into the nervous system, opening the energy channels of the body.

3. Advanced Series A–D (Sthira Bhaga – Strength & Grace):
   These four levels demand high physical strength, endurance, and concentration, designed for lifelong practitioners.

Most students spend years (and often a lifetime) with the Primary Series before gradually exploring what lies beyond.

📺 Experience the practice in real time.
👉 Watch the Full Primary Series Led Class

In Ashtanga Yoga, every practitioner — from complete beginner to lifelong student — starts with the Primary Series, or Yoga Chikitsa, meaning Yoga Therapy. This isn’t just a sequence of poses; it’s a system of healing and realignment that prepares the body and mind for the deeper layers of practice found in later series.

The Primary Series teaches the essential principles of breath, bandha, drishti, and vinyasa — the foundation of all Ashtanga practice. Each movement links to the breath, creating internal heat that purifies muscles and organs while building strength, flexibility, and focus.

It begins with:

• Sun Salutations (A & B): Establish rhythm, awaken the body, and synchronize breath with movement.

• Standing Sequence: Build grounding, alignment, and postural awareness to support longevity in the practice.

• Seated Postures: Cultivate flexibility, balance, and internal strength while deepening your connection to the breath.

• Finishing Sequence: Inversions and meditative postures that calm the nervous system and integrate the benefits of practice.

The Primary Series is often called Yoga Therapy because it works gradually and intelligently to detoxify the body, calm the mind, and correct imbalances caused by modern life — from poor posture to stress.

Whether you’re brand new or have practiced for years, the Primary Series is home base — the place where every student returns to refine, realign, and remember the essence of yoga: steady breath, steady mind.

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Practicing Ashtanga: Mysore & Led Classes

There are two main ways to experience Ashtanga:

• Mysore Style: A self-paced practice where the teacher gives one-on-one guidance within a group setting. Students memorize and gradually build the sequence.

• Led Classes: The teacher counts the postures and breath in rhythm, guiding everyone together. This helps refine pacing, breath, and flow.

Both are essential: Mysore builds independence, while Led strengthens rhythm and group energy.

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The Benefits of Ashtanga Yoga

• Builds strength and stamina through repetition and progression.

• Enhances flexibility and mobility in a safe, systematic way.

• Improves focus, discipline, and inner awareness.

• Creates a moving meditation where breath, body, and mind unite.

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Your Next Step Into the Practice

Ashtanga Yoga is not about perfection—it’s about presence, consistency, and growth. Wherever you begin, the practice will meet you exactly where you are.

🎥 Flow the entire sequence with Krista.
👉 Watch the Full Primary Series Video

📗 Understand Mysore and how it elevates your practice.
👉 Download the Mysore Guide

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✨ Ashtanga is a lifelong path. With patience, breath, and guidance, transformation unfolds naturally—one practice at a time...