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.

Week 1

Yoga

class

Level 1 30 mins

Intro to the Basics

Ashtanga with Mary Taylor

Let's begin with the basics of Ashtanga Yoga: breath, gaze, movement, and observation. We'll build surya namasakara (sun salutations) from the ground up, then lie on our backs for a moment of observation and connection to our breathing, all leading into a nice savasana.

Yoga

class

Level 1 30 mins

Beginning Flow

Ashtanga with Richard Freeman

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.

Yoga

class

Level 1 30 mins

Getting Grounded

Ashtanga with Mary Taylor

Now that you're getting more comfortable with the flow, we'll add a standing sequence that includes balancing in tree pose. Keep your focus and your breathing steady then enjoy unwinding with a seated forward fold and twists. Props Suggested: A block and a strap.

Yoga

class

Level 1 30 mins

Coming Down to Earth

Ashtanga with Richard Freeman

This time we'll add another layer to our surya namaskara sequence by adding in seated poses to provide further grounding. Flow steadily through these now-familiar postures before coming down to the mat for seated forward bends and the hip opener, cobbler's pose.

Yoga

class

Level 1 45 mins

Building a Balanced Practice

Ashtanga with Mary Taylor

Our final class is slightly longer, incorporating everything you've learned to build one consistent practice that can be repeated on a regular basis. Flow through surya namaskara to warm yourself up for triangle, extended side angle, and tree pose. Then, come down to the mat for staff pose, a seated twist, navasana, cobbler's pose, bridge, and a well-earned savasana.

Practice wherever you want,
whenever you need.

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Week 1

Practice wherever you want, whenever you need.

Practice wherever you want,
whenever you need.