Ashtanga is a sequence of postures threaded together with a continuous breath. This linking of postures with breath (vinyasa) creates an intense internal heat which detoxifies the muscles, purifies the nerves and relaxes the mind. This flowing and dynamic practice, when done properly in sequence quite rapidly causes a transformation, more so than a static approach.

The physical benefits of regular Ashtanga practice include improved circulation, increased oxygenation of the blood, greater strength and flexibility in muscles (especially core muscles) as well as spinal flexibility and improved posture. Ashtanga literally means eight limbs, the first four are meant to challenge one to become grounded and real, they allow you to function well in the real world and relate to yourself and others honestly. The last four, the inner limbs, sprout spontaneously from the first four. The last four allow for a contemplative and meditative awareness to unfold.

The standing asanas particularly focus the practitioner's awareness on balancing weight equally on both legs, extending the spine and opening out the chest. This in turn encourages the practitioner to breathe more fully and to release tension in the neck. Emphasis is paid to the gaze, or dristi, and so in each posture the gaze rests softly on a particular point. This encourages focused attention and a quiet mind.

Finally practitioners are encouraged to apply internal locks, or bandhas, the most important of which is the moola bandha. Here the muscles of the perineum are subtly drawn upwards, thus sealing the energy within the body and guarding against injury of the lower back and groin. The bandhas, ujjayi breath and flowing sequence of asanas combine to create considerable internal heat which increases physical flexibility and facilitates the internal purification through the sweating out of toxins.