Ashtanga Yoga For Beginners

Ashtanga Yoga For Beginners

What Is Ashtanga Yoga?

Ashtanga yoga is the practice of eight practices meant to help you recognize your true purpose and capabilities. These practices, also known as limbs, can help you overcome suffering. The name comes from an ancient Indian language, which is where the practice originated.

Ashtanga yoga for beginners is just as challenging as every other workout. You’ll feel challenged, tired, and you’ll sweat a lot in the process. Yoga also requires a lot of meditation, and it can be structured to suit personal needs and goals.

The dynamism of the exercise also results in strength building constant adjustments as you continue to practice. You alternate between sun salutations, seated postures, and hand postures that will have your heart rate going.

Ashtanga yoga can be done individually or in a group setting. Either way, you’ll be pleased by the holistic results of the practice. The practice isn’t just perfect for improving your physical strength and working on your resilience and perseverance.

How Can I Practice Ashtanga Yoga At Home?

Ashtanga Yoga

Start by checking out the ashtanga practice and understanding how it works. Check out the online classes available, or you can attend a class to get the flow of what the practice will be like.

Just because you have all the information about ashtanga yoga doesn’t mean it will be easy. Expect to fail for the first few days as you get used to the routine. You may even feel like giving up, but you have to keep going.

It would help if you also took it easy, as you remember that this yoga practice involves all other exercise routine practices. Begin with the sun salutation, then progress to standing postures. After you master those, you can practice seated postures then move on to the finishing sequence.

When practicing Ashtanga yoga at home, try not to focus on your poses. Focus on your breathing and pay attention to your body as you continue.

Does Ashtanga Build Muscle?

anatomy of shoulderstand

Ashtanga yoga helps you improve your physical strength as well as your emotional and spiritual strength. The practice targets your muscles to build your physical strength. It also gives you more flexibility and a better, toned body.

You won’t be under a lot of pressure to achieve the type of body you want. You can move at your own pace, taking breaks whenever you feel overwhelmed and resuming the practice when you’re ready.

Other than your muscles, ashtanga yoga is also a great way of doing cardio exercises. You learn better body coordination, emotional balancing, and psychological balance.

How Often Should You Practice Ashtanga Yoga?

Every person responds differently to different types of exercises, ashtanga yoga included. For some people, practicing yoga three days a week is sufficient but for others, 6 days a week is effective. Traditionally, the practice is practiced six days, but you can tweak it according to what makes you most comfortable.

Start by practicing your ashtanga yoga for beginners three days a week. Add an extra day after every successful week until you reach the recommended six days. For this to work, don’t perceive yoga as a workout or an obligation. Take it as devotion and remain consistent. A devotional mindset makes it easier for you to commit to the practice than a requirement mindset.

You have to remember that this yoga involves a lot of repeated moves. Consistent three days a week will be as effective as 6 days. Push through the pain and remind yourself why you are practicing yoga.

When Should You Not Practice Ashtanga Yoga?


According to traditions, ashtanga yoga should not be practiced on moon days. It is believed that the position of the moon affects the energy on earth. The moon phases are usually relative to the position of the sun.

Both the moon and the sun contribute to the earth’s energy, which influences the energy below. As such, a full moon results in “headstrong” energy, while a new moon causes calmness and physical exertion.

The more you practice ashtanga yoga, the more you get used to the moon cycles. Remember, these are traditional practices that you can choose to overlook if you don’t believe in them.

You must also understand your body and mental well-being to understand how external forces affect your internal energy. Remember to use this yoga practice to balance various aspects of your life and not to grow your muscles only.

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