ASHTANGA YOGA
Ashtanga Vinyasa Yoga
Ashtanga Vinyasa Yoga is a dynamic and structured practice where a sequence of postures is seamlessly linked together through continuous, conscious breath. Each movement is guided by the rhythm of the breath, creating a flowing meditation in motion.
This intelligent and methodical system works progressively, opening the body pose by pose. Through consistent practice, it supports detoxification and purification of both the nervous and circulatory systems. With awareness and effective breathing, Ashtanga becomes more than physical exercise—it is a discipline that strengthens the body while cultivating clarity and steadiness of mind.
Whilst the traditional Ashtanga Vinyasa sequences are intelligently designed and deeply effective, my approach to teaching is not dogmatic. I honour the integrity of the practice whilst also recognising the individuality of each person’s body, mind, and lived experience.
In my teaching, I offer options and variations to support this individuality—encouraging step-by-step exploration, slowing the practice down where needed, and incorporating additional movements, stretches, and supportive asana. This creates space for the body to open safely, the breath to deepen, and the mind to settle, allowing each practitioner to access the practice in a way that feels both supportive and sustainable.
The alignment of key postures offers therapeutic benefits for the skeletal system, while the vinyasa (breath-to-movement connection) brings a sense of flow, grace, and internal rhythm. This continuous linking of breath and movement generates internal heat, helping to cleanse the muscles, purify the nervous system, and promote a deep sense of mental calm.
Unlike more static styles of yoga, this flowing and dynamic practice can create profound transformation when practised regularly and with intention.
Physical Benefits
Regular Ashtanga practice supports improved circulation and increased oxygenation of the blood, helping to energise the whole body. Over time, practitioners often experience enhanced strength and flexibility—particularly within the core—as well as greater spinal mobility and improved posture. The practice also supports overall body awareness, helping you to move with more ease, control, and confidence both on and off the mat.
Breath, Focus & Awareness
In the standing sequence, particular emphasis is placed on grounding through the feet, balancing weight evenly, lengthening the spine, and opening the chest. This encourages fuller, more expansive breathing and helps release tension—particularly through the neck and shoulders.
A key element of the practice is drishti (gaze), where the eyes softly focus on a specific point in each posture. This supports concentration, steadies the mind, and deepens the meditative quality of the practice, allowing you to move with presence and awareness.
Bandhas & Core Connection
Through conscious breathing, we activate subtle internal energy locks known as bandhas. The most important of these is 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.
This engagement supports and stabilises the spine, helps to protect the lower back and groin, and assists in containing and directing energy within the body, creating a sense of strength, lightness, and internal support throughout the practice.
Heat, Flow & Transformation
The integration of breath, bandhas, and flowing movement creates internal heat within the body. This heat enhances flexibility, supports detoxification through sweating, and energises the whole system.
Over time, this consistent and intentional practice leads to transformation—not just physically, but mentally and energetically—creating a deeper connection between body, breath, and mind.
The Eight Limbs of Ashtanga Yoga
The word Ashtanga translates as “eight limbs,” referring to the eightfold path described by Patanjali in the Yoga Sutras. Whilst many people are first drawn to the physical practice, this is only one part of a much deeper and more holistic system of living and self-awareness.
The first two limbs, Yama and Niyama, are guiding principles or tenets. They support us in how we treat ourselves, how we interact with others, and how we live in relationship with the world around us. These foundations encourage honesty, compassion, discipline, and self-reflection—helping us to live in a way that is supportive, balanced, and aligned.
For many of us, the physical practice (Asana) becomes the gateway into this deeper work. Through movement, we begin to open the body, release tension, and create space within the breath. This prepares us for Pranayama, where the breath becomes more refined and intentional.
As the body and breath become steadier, we are better able to access a seated and more internal practice. From here, the next stages begin to unfold—Pratyahara (turning inward), Dharana (focused concentration), and Dhyana (meditative awareness), ultimately leading towards Samadhi, a state of integration, connection, and deep presence.
In this way, the Ashtanga practice is not just physical—it is a progressive journey. Each limb supports the next, and through consistent, mindful practice, we move from external awareness towards a deeper internal connection.
Rather than being separate steps, the eight limbs are interwoven within the practice, allowing yoga to become something we live and embody both on and off the mat.