अष्टांग
Ashtānga
The sequence never changes. You do, and that is the whole method.
- Intensity
- 5 of 5
- Level
- Intermediate and up
- Length
- 90 min
- Props
- Mat only
What Ashtānga actually is
Ashtānga is a set series of postures practised in the same order every time, linked by breath and a fixed gaze. Because the shapes are fixed, the only variable left is you — which makes progress unusually legible and unusually humbling.
It asks for consistency rather than talent. Traditionally it is practised six mornings a week. Practised twice a week it is still worthwhile, but it is not the tradition to choose if you want variety.
90 min, minute by minute
0—15 min
Sūrya Namaskāra A and B, five rounds each
15—45 min
Standing sequence, in order
45—75 min
Seated sequence, with vinyāsa between
75—90 min
Finishing sequence and rest
Shapes you will meet
Sun salutation A
Sūrya Namaskāra A
Four-limbed staff
Chaturaṅga Daṇḍāsana
Intense side stretch
Pārśvottānāsana
Boat
Nāvāsana
Shoulderstand
Sarvāṅgāsana
Online or in studio
Practise Ashtānga with Dr. Sharma
Classes are arranged around when you are free — live online from anywhere, or in the studio. Your first one is free.
Questions
- Do I have to practise six days a week?
- No. That is the traditional prescription, not our requirement. Two or three mornings a week still builds the sequence in your body.
- What if I cannot do a pose in the series?
- You stop there and work at its edge. The series is designed to be met, not completed on day one.
- Is it harder than Vinyāsa?
- Yes, consistently. It is the most physically demanding tradition on this site.
Still not sure Ashtānga is yours?
Nine questions, ninety seconds, an honest answer.