If you are new to the Ashtanga vinyasa yoga training course, an in-person session from 200 hours yoga teacher training Rishikesh may be beneficial since the instructor may correct any form issues.

A traditional Ashtanga vinyasa yoga training course, developed by K. Patthabi Jois in India in 1948, demands strength, flexibility, and focus and may conclude in a perspiring yet tranquil kind of moving meditation.

If you're interested, you can learn about the practice, from how frequently you should practice to the alleged advantages.

What exactly is Ashtanga yoga?

Ashtanga yoga, like vinyasa and power yoga, incorporates poses that flow into one another. You execute the same asanas, or positions, in the same sequence and for the same number of breaths every time you practice Ashtanga. On the other hand, Vinyasa yoga is more adaptable and includes a wide range of postures and sequences. You can opt for classes for 200 hours yoga teacher training Rishikesh.

The core sequence, which encompasses the whole workout, lasts around 90 minutes. Every movement is preceded by inhalation, exhalation, and a Drishti, or visual focus point.

For example, while starting a forward fold, exhale entirely as you bend and look beyond your nose. Hold the posture for five breaths before moving on to the next.

Even if you can't execute the whole routine at first, you should try to practice at least six days a week, either at home or at a studio.

The advantages of Ashtanga yoga

Some of the possible advantages of the Ashtanga vinyasa yoga training course are as follows:

  • It calms you down - When you can manage your movements, breathing patterns, and gaze simultaneously, your autonomic nervous system, which controls your heart rate, respiration, and blood pressure, relaxes, and your attention improves.
  • Improves health - According to 2017 research, participants who performed Ashtanga twice a week for nine weeks had higher self-esteem and decreased depression and anxiety symptoms.
  • Increases physical strength - A study of healthy premenopausal women published in 2012 discovered that those who practised Ashtanga yoga twice a week for eight months had stronger leg muscles than those who did not.
  • Encourages a healthy diet - A 2009 research on predominantly white women discovered a link between frequent yoga practice and mindful eating. In intuitive eating, also known as mindful eating, you pay close attention to your hunger signals to decide when and what you should eat.
  • Reduces pain - According to 2017 research, low-income persons who practised yoga once a week for 12 weeks saw the same reduction in persistent back pain as those who attended physical therapy.

Try the five Ashtanga postures listed below

These postures are included in the sequences of the 90-minute Ashtanga main series. Exhale as you bend and hold each practised stance for five complete breaths.

If you're starting, use the recommended adjustments to make the postures easier.


How to Execute:

  • Position your feet parallel and hip-width apart when standing.
  • Move with your hips.
  • The tip of your nose should be the focus of your attention.

Note: If you lack the flexibility to reach the floor in this tough stretch, put your hands on yoga blocks or shins.

Prolonged Triangle

How to Execute:

  • Place your feet 3.5 to 4 feet apart while standing, with your right foot slightly outside and your left foot somewhat inside.
  • Make a T with your arms outstretched to the side.
  • Reaching towards the right toe and bending from the hips.
  • Pay attention to the tips of your outstretched hand.

Note: If reaching your toe is difficult, lay your hand on your outer thigh, calf, or yoga block.

The angle of Long Side

How to Execute:

  • Place your feet about 3.5 to 4 feet apart when standing, with your right foot slightly outside and your left foot somewhat inside.
  • Place your right hand outside your right foot or gently on your right leg as you kneel to the right.
  • Swing your left arm in a straight line parallel to your body above your head.
  • Your attention should be drawn to the fingers of your raised hand.

Note: Place a yoga block under your resting hand to aid your lunge.

Wide Legs Folding Forward

How to Execute:

  • Lean forward at the hips.
  • With the option of interlacing your fingers, spread your hands behind your back.
  • Stoop forward, maintaining your back straight until your head is directed toward the ground.
  • Allow your hands to dangle over your head if clasped behind your back.
  • The tip of your nose should be sharply focused.

Note: Place your head on a stack of yoga blocks or books to relieve stress.

A strong side stretch

How to Execute:

  • Position your right foot around hip-width apart and 2.5 to 3 feet in front of your left when standing.
  • Bring your hips forward in front of your front leg.
  • Maintaining a straight back, reach with both hands to the sides of your right foot.
  • Concentrate on the toes of your front foot.

Note: Place yoga blocks under each hand if reaching the floor is difficult.


Ashtanga yoga positions, breathing methods, and concentration centres are dynamic and predetermined. A regular 90-minute workout requires a lot of strength and flexibility, but it will also enhance your attention, fitness, and overall health. If you want to start your training now, 200 hours yoga teacher training Rishikesh will prepare you in 200 hours.

Beginners may benefit from the unique Om Yoga International, where everyone works at their speed to complete the exercise. Ashtanga is an excellent practice for individuals who prefer to practice yoga alone or at home since it has a learnable sequence.