What ashtanga is
Ashtanga is a style with a set sequence of poses done in the same order with steady breathing. People practise regularly and learn the sequence step by step. The teacher may lead the whole class or help each person at their own pace.
How a class goes
A rough guide for 60 to 90 minutes; the teacher states the exact structure.
- 5 to 10 minutes: opening words and sun salutations.
- 30 to 50 minutes: the standing and seated sequence in the set order.
- 10 to 15 minutes: the finishing poses.
- 5 to 10 minutes: final rest lying down.
Who it suits and who should be careful
It suits those who want discipline and visible progress and are ready to practise regularly. The load is high, so be more careful with injuries, pregnancy or a particular medical condition: tell the teacher in advance and talk to a doctor. Do not force poses and never push into pain.
What a beginner can expect
A class can be physically demanding and hot. Look for beginner classes or shorter versions of the sequence, arrive early and tell the teacher it is your first time. Learning the sequence takes time, and that is normal. More in the guides Your first class and What to bring.
How to choose a teacher
- Ask how the teacher works with beginners and whether they offer easier variations.
- Check the format: a led class or a self-paced practice with the teacher's help.
- Find out the load and how many times a week people practise.
Where you find it in Goa
Yoga classes are held in different areas: Arambol, Mandrem & Ashwem, Anjuna, Vagator, Palolem, Agonda. Whether the class you want is on the day you want depends on the season and the teachers. The overview is on the Yoga in Goa page.
Questions about ashtanga yoga
Is ashtanga suitable for a beginner?
You can start, but the load is high. Pick a beginner class and tell the teacher it is your first time. If you want a softer start, look at hatha.
How is ashtanga different from vinyasa?
In ashtanga the sequence is set and repeated, while in vinyasa it can be new each time.
Do I have to practise every day?
No, you and the teacher decide the frequency. Regularity helps, but listen to your body and rest.
What should I wear and bring?
Sweat-friendly clothes, a towel and water. In the heat choose early morning or evening.
How long is a class?
Usually 60 to 90 minutes; the teacher states the length in the class description.
Other styles
Compare with Hatha, Vinyasa, Yin, Kundalini, and Restorative, or go back to the comparison of all styles.
Do you teach ashtanga classes? Here is how to publish your schedule in Aura.