The most difficult step in Ashtanga is probably the first step of getting to the mat. Therefore, this guide will help you through your practice - with detailed step-by-step explanations of all practice series in words and pictures. Plus: tips on breathing, bandhas, etc.

• Tradition: the legendary history of Ashtanga Vinyasa Yoga

  Generations of great yogis have shaped the living tradition of Ashtanga yoga for centuries: since Ashtanga is like yoghurt fermentation, yoga is more than just a kaleidoscope and like ants carrying their burden, we carry the guilt that we cannot read an important document about the Vinyasa system.

  • The Who's Who of the Ashtanga Yoga tradition

    Looking back at the legendary lineage of the Ashtanga tradition: From Patanjali to Vamana Rhishi, and Krishnamacharya to BNS Iyengar and Pattabhi Jois - an ancient yoga tradition with refreshing vitality in the present.

  • Krishnamacharya – the guiding light of Ashtanga Yoga

    Ashtanga yoga, as well as many other types of yoga in the world, would probably be absent without him: Sri Tirumalai Krishnamacharya (1888-1989) saved traditional yoga from oblivion and created the basis for our present-day yoga practices. Just a myth?

  • How Ashtanga Yoga found its way to the West

    It was just a small photo in one of many yoga books. And yet this picture set a revolution in motion. It brought Europeans and Americans to Pattabhi Jois in India, and Ashtanga Yoga to the West.

  • Ashtanga Vinyasa Yoga travels the world

    From Jivamukti to Sharon Gannon and David Life, to Brian Kest’s Power Yoga - many modern styles of yoga are children of Ashtanga Vinyasa Yoga. So you can be anywhere in the world and feel a bit at home...

• With Bandha, Drishti, and Ujjayi your body becomes a temple ...

  ... when breathing and asana, tension and concentration come together into one unit. So with Ujjayi, Bandha and Drishti you create the foundation of your practice, and the spiritual dimension of Ashtanga Yoga develops.

  • Tristana – The Lotus Blossom of Ashtanga Yoga

    When movement and breath fuse together, the energy carries the body seemingly effortlessly and focus moves from the exterior to the interior, we reach Tristana. Or: through vinyasa, bandha and dristi we achieve the spiritual dimension in Ashtanga yoga practice.

  • Ujjayi Pranayama - the victorious breath

    The beauty of unifying breath and movement is truly majestic. With the breathing techniques of Ujjayi pranayama we can open a gateway, melt snow, or ride the waves like a surfer. Experience it here …

  • Vinyasa - like beads on a garland

    Vinyasa arises from merging breath and movement into one another. Asanas become the pearls on a thread, thoughts like raindrops in the ocean, practice becomes an energetic track in the ether, the breath like the rush of the sea...

  • Using bandha to control energy from the breath

    Two poles of a battery between which energy flows – in this way bandhas conduct breath through the body. Working against the force of gravity and achieving lightness. Here you will find the necessary bandha know-how...

  • Asana + direction = alignment

    An asana alone does not define you as a yogi. Only the interaction of breath and energy, lightness and stability, falling back and advancement will open the door for you to the wealth of experience of the infinite cosmos of yoga. If this is understood, the direction, or alignment, results in the asana arising almost by itself.

• The complete asana sequences for the Ashtanga Vinyasa Yoga Method

  From the sun salutation to the advanced series – everything you always wanted to know about the asana sequences, covering the alignment, order and breathing for the Ashtanga Vinyasa Yoga Method, and including detailed illustrations of all the asanas. Let if flow!

  • Sun Salutation A, an initial taste of Ashtanga Yoga: Surya Namaskara A

    Do you want to take a breath of Ashtanga air for the first time? Then you’ve come to the right place! The simple Sun Salutation A (Surya Namaskara A) includes nine basic movements. These basic movements remain a point of entry into every Ashtanga Yoga practice even for the most advanced practitioners.

  • The next step into Ashtanga Yoga: Surya Namaskara B (Sun Salutation B)

    Now that you have had your first taste of Ashtanga Yoga, are you ready for more? Here we continue with Sun Salutation B (Surya Namaskara B), which consists of 17 simple movements.

  • The foundation of Ashtanga Vinyasa Yoga: basic sequence (fundamental positions)

    The fundamental positions of Ashtanga Yoga are essential for beginners and advanced practitioners alike: – a sequence of six simple asanas forms the basis for your Ashtanga Vinyasa Yoga practice.

  • The exclamation point of Ashtanga Vinyasa Yoga: the finishing sequence

    The finishing sequence rounds off every practice. These 16 Asanas of Ashtanga Yoga provide for a harmonious energy flow.

  • The first series of Ashtanga Vinyasa Yoga: the primary series (Yoga chikitsa)

    Not all beginnings are easy: The first series (primary series) of 41 asanas, which forms the introduction to the Ashtanga yoga method (a.k.a. Yoga chikitsa), is probably the most difficult series of all.

  • The second series of Ashtanga Vinyasa Yoga: the intermediate series (Nadi Shodhana)

    By performing the 40 asanas of the second series (a.k.a. Intermediate Series or Nadi Shodhana), the practitioner experiences the energetic dimensions of the Ashtanga Vinyasa Yoga Method.

  • The third series of Ashtanga Vinyasa Yoga: Advanced A Series (Sthira Bhaga)

    35 tough asanas: In the third series (Advanced A Series) - a.k.a. Sthira Bhaga - advanced practitioners of the Ashtanga Yoga Method appear to override the laws of gravity. The reward: sublime serenity.

Patanjali and Pradipika, a large Sanskrit glossary and a small mantra collection, old texts and modern translations - a journey into the yoga philosophy of ashtanga. Including Sanskrit and Devanagari language training!

• Mantra collection of Ashtanga Yoga

  The most popular (mantra) only consists of two letters: OM! Yet there are numerous mantras which symbolize the spiritual background of Yoga. Traditionally, we open and close our Ashtanga practice with a mantra. Here you find the most important mantras in their original Sanskrit writing as well as the word-by-word translation.

  • The Ashtanga Yoga Mantra opens the practice

    A profound part of the tradition is the opening mantra that starts every Ashtanga practice. We salute this ancient tradition and Patanjali.

  • The Ananta Mantra, Adoration of Antanta, King of the Nagas

    Krishnamacharya provided each of his students with their own personal mantra to be used before the start of each practice. BNS Iyengar honours Patanjali with these words and passes this mantra on to his students.

  • Paying obeisance to Patanjali

    Krishnamacharya provided each of his students with their own personal mantra to be used before the start of each practice. TKV Desikachar honours Patanjali with these words and passes on the mantra on to his students.

  • Mangala Mantra – the striving for peace as the closing mantra of the Ashtanga practice.

    With the traditional mantra of peace we close every Ashtanga practice. The energy we created throughout the practice is send into the world in form of love, light, and peace.

  • Gayatri Mantra – Bowing to Surya – the sun

    Through the popular and ancient mantra of light, the Gayatri mantra from the Vedes, we bow to Surya – the sun – and ask for enlightenment.

  • Bhadram-Shanti-Mantra

    Pattabhi-Jois’s favorite mantra is the Bhadram-Shanti-Mantra. With this mantra we spiritually focus towards the Ashtanga practice in general and towards the Surya Namaskaras in particular.

• Patanjali’s Yoga-Sutra – the Guide of Yoga, with Translation and Comments

  The Yoga-Sutra is one of the most important texts in the age-old Yoga Philosophy. Literally it means „Guide“ or „Main Thread“ of Yoga. Even after Thousands of Years it did not lose it’s relevance for the present. You will find here four Sutra Chapters in a new Translation, commented by Dr. Ronald Steiner.

  • Yoga-Sutra 1 – Samadhi Pada: about enlightenment

    The beginning chapter of Patanjali’s Yoga Sutra is about enlightenment - Samadhi Pada.

  • Yoga-Sutra 2 - Sadhana Pada: about the Practice

    The second Chapter of Patanjali’s Yoga Sutra - contains instructions for our Practice - Sadhana Pada.

  • Yoga-Sutra 3 - Vibhuti Pada: about the results

    The third chapter of Patanjali’s Yoga Sutra instructs us about the results of our practice - Vibhuti Pada.

  • Yoga-Sutra 4 - Kaivalya Pada: about Liberation

    Finally the fourth chapter of Patanjali’s Yoga Sutra is about liberation - Kaivalya Pada.

• Svatmarama’s Hatha-Yoga-Pradipika – The Candle of Hatha-Yoga

  Svatmarama illuminates the Darkness of Hatha-Yoga. The title of his book, Hatha-Yoga-Pradipika, means ´The Candle (or Light) of Hatha-Yoga´. Be illuminated by knowledge: We present this important Yoga text not only in it’s original Sanskrit form, but also translated and commented!

  • Hatha-Yoga Pradipika - Chapter 1: Diet and Asana

    The first chapter of Svatmarama’s Hatha yoga Pradipika, „Prathamo Padeshah“, is about diet and physical exercises (Asanas).

  • Hatha yoga Pradipika - Chapter 2: Pranayama, Sat-Kriya and Kumbhaka

    The second chapter of Svatmarama’s Hatha yoga Pradipika, „Dvitiyo Padeshah“, tells you about Pranayama, Kumbhaka and Sat-Kriya as well as Sat-Karma.

  • Hatha Yoga Pradipika - Chapter 3

    The third chapter of Hatha Yoga Pradipika by Svwatmarama is all about Mudra and Bandha.

• The mystical yoga teachings of the Upanishads

  The first philosophical roots of yoga are found in the texts of the classical Upanishads, which are about 2,500 years old. This tradition of mystical yoga teachings was continued by the later Upanishads about 500 years ago.

  • Chandogya Upanishad: first mention of the Nadis

    The oldest of the Upanishad texts originate from the 6th century B.C. – including the Chandogya Upanishads. This extract from chapter VIII.6 is perhaps the first mention of the nadis.

  • Katha Upanishad: Nadis – Energy channels of the heart

    The Katha-Upanishad originates from the 5th century B.C:- in this extract from chapter II. iii the discussion is about the nadis, the energy channels of the heart.

  • Yoga Shikha Upanishad: about Hatha yoga and Raja yoga

    The Yoga Shikha Upanishad probably originates from the 13th century. This extract from the first chapter probably present the earliest known tantric view of Hatha yoga and Raja yoga. This Upanishad is also the oldest text in which the two terms are defined.

• Transliteration & Transkription Tool: Become a Master of Sanskrit and Devanagari

  You are reading a document written in Sanskrit but don’t understand it? You prefer reading a text written in Devanagari in phonetic transcription? Then it’s time to use our Transkription & Transliteration Tool. BTW: It also understands Velthuis, ITRANS or Harvard-Kyoto. Promise!

• A small Sanskrit and Devanagari course – with transliteration

  Speak and read like a real Yogi – study the old texts in their original Devanagari script and recite the Sanskrit mantras correctly. Besides: interesting information about transliteration systems.

  • Vowels in the Sanskrit language

    Vowels also do exist in Sanskrit – pronounciation, spelling and transliteration of all vowels. As well: sonants. Each on its own and in connection with a consonant.

  • Consonants in the Sanskrit language

    All the consonants of the Sanskrit alphabet with pronounciation, spelling and transliteration.

  • Sanskrit conjunctions – linking of the letters

    They are of absolute importance: conjunctions build the bridges from letter to letter in the Sanskrit language.

  • Numbers in the Sanskrit language

    Sanskrit has its own counting system – fnd all numbers from 1 until 28 in Devanagari with an explanation of the pronounciation. Here you can learn the traditional Vinyasa count of the Ashtanga Yoga system.

• Problems displaying Sanskrit or Devanagari on your computer?

  We’ve reproduced the old Sanskrit Texts and mantras in the original Devanagari script. Some browsers cannot accurately produce this script so you can check and correct it here.

All for Ashtanga Yoga: Stuff worth listening to - for the ears, great Books to improve your Knowledge, selected hints for Internet and Yoga Schools, which are worth more than one visit - with special recommendation from Arjuna (Dr. Ronald Steiner).

• Books: Worth reading (not only) for Ashtanga-Yogis

  Book Recommendations: Yoga and Anatomy Classics, about Practice or Philosophy, Patanjali or Pattabhi Jois - we thoroughly reviewed those books about Ashtanga-Yoga. Our résumée: Highly recommended!

  • The best books concerning Ashtanga Yoga

    Obviously, the most important book was written by Pattabhi Jois himself - the Yoga Mala. Nevertheless, others wrote great Ashtanga books as well. Here are just a few books we recommend.

  • Reading recommendations: Yoga philosophy in books

    The philosophical back-up: These books accompany your yoga-journey with their ancient treasures of knowledge – not outdated at all!

  • The most important anatomy books for Ashtanga-yogis

    There is nothing like a basic anatomy know-how in Yoga! Here is a list of the best anatomy books to help you understand your students and your own body better!

• Music: Worth listening to - for the Ashtanga-Yoga-Practice

  Whether proper Beat for the Mat or quiet Chillout - here we got some stuff for the ears. We introduce our favourite CD's and Music for your Yoga Practice, for Ashtanga and to relax.

  • Beat it – music for the vigorous Ashtanga yoga practice

    Funky grooves to warm up, motivate, and support. Let the music inspire your practice! Ashtanga goes modern!

  • Chillout-Zone – music for the relaxational yoga practice

    Smooth sounds for relaxation. Music to relax and rejuvenate. Chillout for the smooth yoga practice.

• Best of Yoga-Teachers

  Everywhere Ashtanga-Yogis can find a place to roll out their Mat - if are you looking for a teacher, you will find the proper one here. In our Database and in our recommendations you will find Ashtanga-Yoga-Teachers as well as other Styles. We bet in your vicinity there is Ashtanga-Yoga – Use our Search facility...

• Best of Internet: Recommended Yoga Webpages

  He who is searching, will have success and find! Especially if he follows our personally selected surf hints. We recommend to you Webpages from the whole wide spectrum of Yoga, from practical hints for your practice, over to clothes suitable for Yoga, not ending with age-old Yoha Philosophy. Finally it does not end with AshtangaYoga.info but there are other fine Yoga sites as well.

• Add a Yoga teacher to our Directory

  You want to be part of our community? Here you can describe yourself as a Yoga teeacher with your style and apply it for inclusion in our Directory. An entry in our Directory is absolutely free for you.

• Your webpage in our Directory

  You want to be part of our Community? Here you can describe your webpage and suggest it for inclusion in our Directory. An Entry in our Directory is absolutely free for you.

Whether evening courses on a regular basis, special workshops, amazing Yoga retreats or a Yoga teacher Training – here you have got the opportunity to get to know Ashtanga Yoga and deepen your knowledge about it.

• Workshop-Calender for Ashtanga-Yoga

  Discover the fascinating wolrd of Ashtanga Yoga: All workshops, retreats, conventions and Teacher Training from and with Arjuna (Dr. Ronald Steiner). Recently added to our Program: Yoga journeys.

• Ashtanga-Yoga in Ulm

  Arjuna (Dr. Ronald Steiner) teaches Ashtanga Yoga classes on a regular basis in Ulm – Course date overview:

• Teacher training for ashtanga yoga (BDY/EYU)

  You would like to become a yoga teacher? Then here is all the information that you need about a consolidated ashtanga yoga teacher training. With a certificate from the BDY and EYU!

  • Aim of the yoga teacher training course

    Any person – according to a legendary sentence from Krishnamacharya – can practise yoga. Our training course should enable you as a yoga teacher, to establish an individual ashtanga yoga practise for each person on the mat.

  • The concept of our yoga teacher training

    As a trainee yoga teacher you can expect a complete course of study in instruction blocks over the four year training period.

  • BDY/EYU Completion

    A seal of particular quality: Completion of our training course qualifies you as a BDY/EYU teacher.

  • The formalities: Application, registration, cost and location of the yoga teacher training

    Who is a yoga teacher training applicable for? Where can you get more information and how can you apply? What does the course cost? Where do the seminars take place?

  • Training course content

    From modern anatomy to ancient yoga source texts, whether through instruction or your own spiritual journey – in summary below, the main themes of the four years of our teacher training.

  • Yoga teacher training team

    We want to share our knowledge with you; Anna Trökes renowned yoga teacher and Dr. Ronald Steiner experienced Ashtanga yoga teacher Arjuna, lead the course seminars and provide practical know-how and theoretical background.

  • Yoga teacher training schedule

    Check you calendar now: here are all the dates for the following training years. All clear to yoga teacher!

• Ashtanga workshop archive: This one you missed!

  The Ashtanga Yoga archive: announcement, Fotos and press articles regarding all workshops in the past, courses, retreats and training with Arjuna (Dr. Ronald Steiner).

• Always up to date – with the Ashtanga Yoga newsletter!

  Don’t miss anything in the Ashtanga Yoga world: with our newsletter we will keep you up to date on a regular basis, as well as letting you know of new courses, trainings, workshops and retreats. You would like to be on-board? Then sign up, you are just one click away..

• Newsletter overview

  An overview where you can find everything important regarding recent Ashtanga Yoga newsletters. Study our newsletter archives!

• Press about AshtangaYoga.info and Dr. Ronald Steiner

  Reports in media and press about AshtangaYoga.info and Dr. Ronald Steiner.

AshtangaYoga.info opens up knowledge of Ashtanga yoga to you. Arjuna, Dr. Ronald Steiner, would like to share that with you and introduces you to people on this web site who support him with his work. Would you like to be part of it? Then find out more here...

• These people work behind the scenes of AshtangaYoga.info

  This webpage lives and grows continuously – thanks to all the people who support Arjuna (Dr. Ronald Steiner) in his work, discuss its contents intensely (till their heads smoke), work meticulously on a design for the website, programme the web site and contribute pictures, ...

• Looking for fellow Yogis!

  AshtangaYoga.info is a non-commercial info-guide – and lives on the love of yoga. We are happy to involve everyone who would like to share their knowledge and experience with others and support us. Are you in?

• Send us a message!

  If you have questions, ideas and opinions you would like to share with us, if you want to contribute an article about yoga or if you want to invite yogis to a retreat, then we will be happy to hear from you. Just send us a message by email. Please make sure your email address is spelled correctly.

• Imprint

  Responsible for this web page

• Disclaimer: Nice to know

  Not that interesting – but good to know, because even on our website everything to do with AshtangaYoga.info needs to be legal and in accordance with copyright etc.

Everything making your yoga practice at home easier. Maybe you like to put a cheat sheet next to your mat or you want to be guided through the Ashtanga series in a lead class. You can also listen to the yoga sutras and mantras.

• Cheat sheets for the Ashtanga yoga series (PDF)

  The perfect cheat sheet to be put next to your yoga mat: Asana sequences in a small and practical format for downloading & printing. These cheat sheets contain photos of the fundamental poses as well as pictures of the first, second and third Ashtanga yoga series.

• Traditional Vinyasa count for the Ashtanga yoga practice (PDF)

  Downloads for traditional “Vinyasa counts” are, compared to the cheat sheets, slightly larger and contain guidelines for asanas and rhythmic breathing.

• Yoga mantras – sung by Ronald Steiner (MP3)

  Have you always wanted to join in singing the yoga mantra in a yoga class? Here is the possibility of learning it. In these MP3s Ronald is singing it for you as often as you want him to.

• The Yoga Sutras of Patanjali – sung by Ronald Steiner (MP3)

  The Yoga Sutras of Patanjali rank among the basic philosophical writings of yoga. There has been and still is a long tradition of passing it on from teacher to pupil to be rehearsed. With the rhythm of the Sanskrit language wisdom is transported, which exceeds the simple meaning of the words easily. Find here the Yoga Sutras sung by Dr. Ronald Steiner (MP3).

• Ashtanga Yoga - Led class with Ronald Steiner (MP3)

  Let Ronald Steiner guide you through your Ashtanga yoga practice. The Ujjayi breathing can help you find the right rhythm for your practice. If you are looking for a more precise guideline, the lead classes on five more MP3s help you through the whole Ashtanga practice.

Are you looking for certain information regarding Ashtanga Yoga? Here you can search all pages of AshtangaYoga.info, looking for one or more key words.

Sorry but the requested page does not exist any more. May be one of the listed search results does fit your search. Otherwise you can start a new search or use the menu to find what you are looking for.

The complete Ashtanga-Yoga-„Bus Map“ – Lost your way on AshtangaYoga.info or looking for certain information? Here is your quick guide.