Three Tips for Your First Ashtanga Yoga Class

Ashtanga yoga can be an intimidating practice. While the ashtanga yoga method has grown in popularity, it’s still hard to come by in a studio setting. When I first ventured into Ashtanga most of what I learned was on my own in my home yoga practice. I followed along to YouTube tutorials and David Swenson’s Ashtanga Yoga Manual for years. By the time I finally had the chance to practice in a traditional Ashtanga yoga studio I was so nervous.

Here are three tips for your first ashtanga yoga class!

Start with Mysore

Mysore class is a traditional style of teaching and learning Ashtanga yoga. Ashtanga yoga originated in Mysore India, hence the Ashtanga Mysore style. In a Mysore class, students are given a time frame in which they can come in and practice. Each student practices their own sequence of the Ashtanga series at their own pace. The teacher provides hands-on adjustments and personalized instruction to each individual student.

Starting off in Mysore means you have the chance to memorize the postures and work at your own pace. Compared to a led class where you may move into postures your body isn’t ready for or at a pace that isn’t safe for you. Led classes can seem like the easier option since you don’t have to worry about remembering a sequence. However, the Ashtanga method is challenging, and moving through an entire primary series without any prior yoga knowledge or Ashtanga experience can turn you off to the deeper aspects of the Ashtanga yoga method.

Focus on your own yoga practice and stay patient

While it’s easy to get distracted and start comparing yourself to your fellow yogis, especially in a Mysore practice when everyone is doing their own thing, keep your focus on yourself. Ashtanga yoga is a very intimate practice when you learn in a Mysore setting. If you’re constantly comparing yourself to others you’ll find it hard to progress in your own practice.

Ashtanga yoga is physically demanding and the postures become quite advanced. Many yogis enter the practice because of this and are eager to learn more challenging postures. However, it is extremely important to learn the series in succession. This means fully practicing and understanding each posture before moving on to the next.

Keep an open mind

Not only can Ashtanga yoga be intimidating but it can be a lengthy process. It’s easy at times to feel stuck in your practice and overwhelmed with the difficulty and demand of the Ashtanga series. It’s so important to work through these moments of self-doubt and be patient with your progress. When you’re stuck on a certain posture or movement in the Ashtanga yoga practice you have the opportunity to learn so much.

It’s important that you don’t skip postures in the series or move beyond your recommended flow. Especially as the series progress and there are postures further in the series that you know you can move into. While it seems inhibiting to only practice your current sequence, by doing so you are able to prepare both your body and mind for postures to come.

As the Ashtanga series progress not only will the sequences become more challenging, but so will the overall work. Each sequence is carefully crafted to slowly break away the layers of your being, retraining your body and mind. If you skip ahead or progress too quickly, you can find yourself in a state of overwhelm both on and off your mat. It’s not just about whether your body is prepared to move into the next posture, but whether your mind and nervous system are prepared to move further in the series as well.

Keep Practicing

Even though the Ashtanga yoga method can be challenging or feel stagnant at times, it’s vital that you keep practicing. Consistent practice will lead to progress, even if it’s at a slower pace than you initially expected. If your Ashtanga practice ever seems like it’s “too much,” talk to your teachers. Having open communication with your teachers makes a world of a difference in how you learn and experience this practice.

Lastly, don’t feel guilty if you decide to practice another form of yoga other than Ashtanga. Even the best of the best take breaks sometimes. David Swenson, the writer of the widely known Ashtanga Yoga Manual, stopped practicing asana all together at one point. Sometimes we need to change it up or be more gentle with ourselves with a yin-style class. It’s ok to practice other lineages of yoga while you’re on your Ashtanga journey. Practicing any yoga at all is better than skipping your practice completely.

Want to hear more about my Ashtanga yoga journey? Check out my podcast The Sincere Yogi Podcast where I dive deep into my personal experience with yoga and share with you the subtle aspects of the practice that often get left out of modern studio classes.

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