At Soul Sanctuary, we’re always exploring the many pathways that yoga offers us. Some practices are soft and fluid, others fiery and structured, with each one serving a different part of our inner journey. This month, we’re shining a light on Ashtanga yoga, one of the most traditional, rigorous, and transformative forms of practice. With the release of our brand-new Full Primary Led Series with guest teacher Lita Sattva, this is the perfect moment to explore the roots and richness of Ashtanga together.
What is Ashtanga Yoga?
“Ashtanga” means “eight limbs” in Sanskrit, referencing the eightfold path of yoga (read blog here) described by the sage Patanjali. The Ashtanga method we know today was developed and popularised by Sri K. Pattabhi Jois in Mysore, India, during the 20th century.
It is a set-sequence practice, built on discipline, repetition, and gradual progression. Instead of changing postures class to class, students return again and again to the same sequence, moving deeper into the physical, mental, and energetic layers each time.
“Ashtanga speaks through silence. Each sequence becomes a mirror, reflecting resistance, ease, and the endless space for growth.” - Lita Sattva
The Benefits of Ashtanga Yoga
Because of its structure and depth, Ashtanga offers:
✨ Discipline & Focus: Cultivating inner strength through repetition, patience, and commitment.
✨ Physical Vitality: Building flexibility, stamina, and resilience through mindful movement.
✨ Energetic clarity: Working with Tristana: bandhas, drishti, and breath to regulate prana and harmonise the body’s subtle energies.
✨ Self-Inquiry & Inner Growth: The repeated sequences become a mirror for the mind, revealing habitual patterns and fostering deeper self-awareness.
✨ Connection to Yogic Philosophy: Ashtanga provides a doorway into the Eight Limbs of Yoga, linking posture and breath to ethical reflection, meditation, and the cultivation of presence both on and off the mat.
Core Principles of Ashtanga Yoga
🔸 Ujjayi Pranayama: A slow, audible breathing technique used throughout practice, often called the victorious breath. It warms the body, increases circulation, and builds internal heat while also bringing a cooling, calming effect to the mind and nervous system.
🔸 Drishti: Each asana is practised with a specific drishti (gazing point). This cultivates concentration, steadiness, and focus for a more meditative practice. This can also be connected to the intention we bring into the practice.
🔸 Vinyasa: The core of the practice is synchronising the breath to the sequence of postures and transitions in the series.
🔸 Bandhas: The internal locks (Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha) are engaged to direct energy (prana), build stability, and support the flow of movement.
🔸 Daily Practice: Traditionally, Ashtanga is practised six days a week, with rest days on Saturdays, during the full moon and new moon (“moon days”), and during menstruation for women.
The Set Sequences
One of the unique aspects of Ashtanga is its structured progression through a series of postures:
PRIMARY SERIES:
The Primary Series, Yoga Chikitsa, is often called the yoga of healing. Its purpose is to purify and reset the body, preparing us for deeper practices like pranayama and meditation.
Through repeated postures, the series supports healthy circulation, detoxification, and balance within the nervous system. Each asana is designed to create space, improve flexibility, and bring fresh energy to the organs, tissues, and fascia. Combined with Ujjayi breath and the focus of drishti, this practice generates internal heat, helping the body release what it no longer needs.
No matter how advanced the journey becomes, the Primary Series remains the foundation. It’s where we return again and again - to strengthen, to soften, and to reconnect with the essence of practice.
SECONDARY or INTERMEDIATE SERIES:
The Second Series, known as Nadi Shodhana, is designed to cleanse and balance the subtle energy channels of the body, often referred to as the nadis. In yogic philosophy, there are said to be over 70,000 of these channels running through us, carrying prana – our vital life force.
This series is a powerful journey of backbends, deep hip openers, and inversions. It challenges the body and mind by gently activating the sympathetic nervous system, teaching us how to meet intensity with presence and calm. Through this practice, we learn to sit with discomfort in a safe, supportive space, which in turn builds resilience for life beyond the mat. As the sequence closes, the finishing postures invite the parasympathetic nervous system to awaken – the part of us that rests, digests, and restores. The result is a beautiful contrast: fire and activation giving way to softness and release, leaving the practitioner grounded, open, and deeply at ease.
ADVANCED SERIES:
The Advanced Series, Sthira Bhaga, translates to “strength and grace”, and it embodies just that. Made up of four sequences (A–D), this progression asks for extraordinary stability, discipline, and inner focus.
These sequences are rarely taught and are intended only for the most seasoned practitioners, as they demand a unique balance of strength, flexibility, and unwavering concentration. Advanced postures include deep arm balances, extreme backbends, and complex transitions that challenge not only the body, but also the mind and nervous system.
Yet the essence of Sthira Bhaga is not about achieving physical extremes - it’s about cultivating presence, humility, and surrender in the midst of intensity. It reminds us that true yoga is not in “performing” the postures, but in meeting ourselves with steadiness and grace, no matter how advanced our practice becomes.
Practice formats:
Ashtanga is traditionally practised in two formats with both formats supporting each other: Mysore builds consistency and inner listening, while led classes sharpen flow and collective energy.
Mysore-Style:
A self-paced practice in a group setting. Students move through the memorised sequence at their own rhythm, while the teacher offers personalised adjustments and guidance. With no music and voices to guide the practice, only the sound of breath and movement, asana practice becomes a form of meditation. This style nurtures independence and a deep internal focus.
Led Classes:
Everyone moves together under the teacher’s vinyasas count and cues. This style helps refine vinyasa, rhythm, and breath connection.
Both formats support each other: Mysore builds consistency and inner listening, while led classes sharpen flow and collective energy.
The Benefits of Ashtanga Yoga
Because of its structure and depth, Ashtanga offers:
🌸 Discipline and Focus: Cultivating inner strength through repetition, patience, and commitment.
🌸 Physical Vitality: Building flexibility, stamina, and resilience through mindful movement.
🌸 Energetic Clarity: Working with Tristana: bandhas, drishti, and breath to regulate prana and harmonise the body’s subtle energies.
🌸 Self-Inquiry and Inner Growth: The repeated sequences become a mirror for the mind, revealing habitual patterns and fostering deeper self-awareness.
🌸 Connection to Yogic Philosophy: Ashtanga provides a doorway into the Eight Limbs of Yoga, linking posture and breath to ethical reflection, meditation, and the cultivation of presence both on and off the mat.
Ashtanga and the Modern Mind
Like many ancient traditions, Ashtanga emerged in a time and culture that looked very different to the one we live in now. It was shaped in a largely male-dominated environment, with strict rituals around daily practice, including the guidance not to practise during menstruation or on moon days. For some, these traditions still carry meaning and offer a sense of rhythm and reverence. For others, they can feel restrictive or out of step with the realities of modern life.
At Soul Sanctuary, we believe that yoga and the eight limbs it rests upon, do not discriminate. They belong to everyone, in every body, at every stage of life. The deeper teachings of yoga are not about forcing ourselves into rigid boxes, but about cultivating presence, awareness, and connection. As Ashtanga has evolved and travelled across the world, many teachers are finding ways to honour its roots while teaching with more compassion and inclusivity. For some practitioners, the Mysore-style format offers a profound sense of independence and growth. For others, the discipline and pace can feel overwhelming. Neither experience is “right” or “wrong”, both are simply reflections of where we are on our journey.
The beauty of Ashtanga today lies in its adaptability. Whether practised in its most traditional form or softened to meet modern bodies and minds, the essence remains the same: to connect us more deeply with ourselves. Through breath, movement, and devotion, we are invited to explore not only strength and discipline, but also surrender, curiosity, and grace. It doesn’t have to be about intensity or perfection, it is an invitation to meet yourself exactly where you are, using breath and movement as your guide, and allowing your practice to unfold as a journey of devotion, growth, and grace.
Ashtanga at Soul Sanctuary
We’re honoured to bring Lita Sattva’s wisdom and teaching experience into Soul Sanctuary with her brand-new Full Primary Led Series. Whether you’re completely new to Ashtanga or returning to it with fresh eyes, this series will guide you into its rhythm, discipline, and devotion in a way that feels both accessible and profound.
“Ashtanga has given me so much, the discipline to show up and the freedom to let go. It keeps teaching me where I resist and where I can release. Sharing it at Soul Sanctuary is like sharing a piece of my own heart.” – Lita Sattva
Join us inside Soul Sanctuary to experience the following classes dedicated to Ashtanga so far, and discover how the fire of this practice can awaken new layers of strength, focus, and inner clarity.