Ashtanga Yoga is a breath-focused yoga practice that is appropriate for all body types, backgrounds and ages.

Please read through the following information and then, if you’d like to start learning with us, email Caroline on caroline@ashtangabristol.com to organise a suitable time to begin.

‘Astanga’ (pronounced ‘ashtanga’) links together two Sanskrit words: ‘asta’ (eight) and ‘anga’ (limb). This is an eight-limbed method of yoga where just one limb is yoga asana or yoga postures.

The other limbs are the yamas and niyamas (ethical guidelines), pranayama (breath control), pratyahara (sense withdrawal), dharana (concentration, or one-pointed attention), dhyana (meditation) and samadhi (variously translated as bliss, union, complete absorption or ‘one-ness’). The first four limbs are firmly rooted through correct practice before the final four evolve spontaneously within the practitioner.

There are six series of yoga asana in Ashtanga Yoga. Everyone begins by learning the primary series or ‘yoga chikitsa’ which translates as yoga therapy. One by one, each pose in primary series is learned. We wait until the asana is understood and integrated properly before learning the next. In this way the body and mind adjust and become stronger before the postures increase in difficulty. This careful, steady progression protects against injury and ensures a yoga practice that will last a lifetime.

Primary series re-aligns the body inside and out. The yoga practitioner becomes strong, flexible and healthy; the internal systems become stronger and purified. Completing the primary series can take anything from a few months to a few years. Patience and consistency are key.

The intermediate series of asanas works on the nervous system. A student begins to learn intermediate once primary series is completed and – most importantly – fully integrated into your life. The advanced series work on further levels of strength and stability.

It does not matter how many asanas you learn; it only matters that they are right for you and that you learn to approach the challenges inherent in the practice with patience, courage and concentration.

What to expect?

At our Shala students of all abilities practise alongside one another. There is no separation of ‘beginners’ or ‘advanced’ students.

Every student you see at our Shala has been taught the practice one-on-one with their teacher. Each day they arrive at a time to suit their schedule, roll out their mat and begin to practice as they have been taught. The teacher (and possibly assistant, if the room is busy) watches carefully and moves around the room quietly teaching each student individually: providing hands on or verbal help, adjustments and teaching new asanas as necessary.

The idea of this can seem daunting if you are new. Some assume they must ‘know what they are doing’ before arriving. This could not be further from the truth. When you come and experience this style of learning and teaching for yourself you will realise how beneficial it is to learn yoga in this way.

A self-practice room is the safest place to learn yoga precisely because the teacher is focused on each student as an individual. You will learn the sequence of yoga poses at a rate that is right for you, to ensure safe and steady progress over time. You will receive personalised, individual attention and teaching every time you come to the Shala.

This is a therapeutic tradition of practice, passed down from teacher to student in person. There is no better way to learn yoga than one-on-one with a teacher who has been taught in exactly the same way.

On your first day…

1. You will be welcomed by Caroline or Vanessa.
2. We will ask you to fill in a short registration form.
3. You will spend a few minutes observing the room to get a feel for the practice and teaching.
4. We will teach you the very first part of the practice. We will stay with you until you feel comfortable doing the breathing and movements. You will finish with some calming seated poses and a short rest.
5. The next day you will come in and practice the asanas, or yoga postures, we taught you on the previous day. When you are ready we will add on the next section. Slowly, your yoga practice will grow.

The yoga practice you learn at our Shala can be done anytime and anywhere. You will learn to practice yoga independently and can take this skill with you through your life.

Benefits of practicing Ashtanga Yoga

The benefits of a regular Ashtanga yoga practice are too numerous to mention. With a regular, consistent Ashtanga Yoga practice you can expect to experience:

• Improved levels of concentration
• Increase in strength (including core strength)
• Increased flexibility
• Lower blood pressure
• Better posture
• Relieved back, knee and joint pain
• Better sleep quality
• Improved digestion
• Increased energy
• Weight loss
• Help managing the symptoms of anxiety and depression
• An increased sense of positive well-being

Cornerstones of Ashtanga Yoga

• Asana means yoga postures. You will learn the poses in the best way for you, over time, one-on-one with your teacher.
• The importance of correct breathing cannot be over-emphasised. The entire Ashtanga Yoga practice is built upon a steady and even inhale / exhale pattern, with every movement designated a breath. As you begin to synchronise your movement with the breath your stamina, strength and flexibility will improve. The basis of this yoga therapy is the quality of the breath.
• Dristhi means gaze point. Along with each asana you will be taught where to look. Maintaining a steady gaze through your practice, rather than looking around the room or watching other practitioners, can be difficult for some students. The more concentration you can bring to the drishti, along with steady breathing, the more quickly you will feel the positive effects of Ashtanga Yoga. Dristhi keeps the mind focused on one point. It directs the body and also the mind.

By getting on your mat each morning with these cornerstones in mind you will re-discover the ability to stay focused and clear-headed throughout your day.

How often should you practice Ashtanga yoga?

Ashtanga Yoga works best as a 5-6 day a week practice, taking one rest day (ideally on the same day) each week. We also rest on moondays (see upcoming dates here) and women are encouraged to rest during the first three days of menstruation. This commitment can seem daunting – often beginners to Ashtanga view yoga as a once-a-week ‘exercise’ – but we encourage you to come with an open mind and commit for just one month. Practising once or twice a week does have benefits, but to some extent it will always feel like an uphill battle. It is in your best interests to attend regularly.

As a new student you have two options for membership:

• You can join us for regular morning practice on the beginners monthly unlimited pass. This is undoubtedly the best way to learn Ashtanga Yoga. Within this month we would like to see you a minimum of two or three times each week in order for the practice to work the best it can for you and for us to be able to teach you to the best of our ability. The price for the beginners month is £90.

• if this feels too daunting you can drop-in for a single session (please pre-book by emailing Caroline) and decide afterwards whether or not to sign up for the month. This single session costs £15, which is more than the average drop-in fee because you will be assigned your own teacher. If you do decide to join up you can ‘upgrade’ this single session to the beginners month.

As you learn Ashtanga Yoga we need to to see you regularly and check how well it is integrating. Once you make the commitment to a regular practice the benefits that begin to reflect in your daily life will speak for themselves. You can read some ‘student stories’ here to find out how ordinary people make this practice work in their lives and the benefits it brings to them.

If you wish to begin studying Ashtanga Yoga with us please email caroline@ashtangabristol.com to organise a suitable date and time to begin.