Ashtanga 101

With a reputation for being rigorous, Ashtanga can seem intimidating to newcomers. While it can certainly be physically demanding, Ashtanga is meant to be built upon gradually and can be adapted to feel good for anyone. In this beginner-minded program, you'll systematically learn the basics of posture, breath, and movement with two of Ashtanga’s master teachers, Mary Taylor and Richard Freeman. Featuring modifications that not only help mold the poses to your current level but also to how you’re feeling day by day, this program will help you lay the groundwork for a lifelong practice.

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Week 1

Intro To The Basics

Mary Taylor • Ashtanga

Let's begin with the basics of Ashtanga Yoga: breath, gaze, movement, and observation. We'll build Surya Namasakars (Sun Salutations) from the ground up, then lie on our backs for a moment of observation and connection to our breath, all leading into a nice Savasana.

Beginning Flow

Richard Freeman • Ashtanga

Building on the sun salutations we learned in our first class, let's ease into downward facing dog. Next, we'll practice standing poses like triangle and extended side angle before coming down to the mat for bridge pose and savasana. Props Suggested: A block.

Practice wherever you want,
whenever you need.

With over 8,000 classes on demand, you can experience the benefits of your practice at home or on the go, on any device. You can even download your favorite classes so they’re always available to you.

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Week 1

Practice wherever you want, whenever you need.

Practice wherever you want,
whenever you need.