Ashtanga Yoga

Ashtanga yoga is a challenging style in which all movements are synchronized with the breath. It's the forefather of vinyasa yoga, but the two have a major difference. Unlike vinyasa yoga, which has no set rules when it comes to sequencing, Ashtanga yoga consists of sequential series that must be mastered in the proper order.

Ashtanga yoga is a very physically demanding practice. Its primary goal is to strengthen the body and sense organs in preparation for the inner work of yoga: withdrawal of the senses, concentration, and meditation. It uses the vinyasa method of linking each movement to the breath, meaning postures can quickly flow from one to the next. This builds intense inner heat which is said to purify the blood and detoxify the body.

Postures are grouped into six series. The beginning series detoxify, purify, and clear the energy channels, while the advanced series include more difficult postures that require great strength, grace, and flexibility. Each series builds upon the one before it to ensure that students progress at the proper pace.

The primary series consists of about 75 postures. It begins with sun salutations and flows through standing postures, seated postures, inversions and backbends before finishing with a final rest. The whole series takes between 1 1/2 and 2 hours to complete.

Ashtanga yoga is good for those looking for an athletic type of yoga. Expect to build heat, sweat, and really challenge your body.

If you like the idea of a systematic approach to the physical side of yoga, Ashtanga would be a perfect fit. Because progression is measurable through advancement in the series, Ashtanga inspires a fierce dedication from its students. This is great if you're goal-oriented, but if you're already overly competitive Ashtanga would only add fuel to the fire.

• Chair - Utkatasana
•  Warrior 1 - Virabhadrasana 1
•  Warrior 2 - Virabhadrasana 2
•  Upward facing dog - Urdhva mukha svanasana
•  Downward facing dog - Adho mukha svanasana
•  Seated forward bend - Paschimottanasana
•  Wheel - Urdhva dhanurasana
•  Extended side angle - Utthita parsvakonasana
•  Standing forward bend - Uttanasana
•  Extended triangle - Trikonasana
•  Wide legged forward bend - Prasarita padottanasana
•  Shoulderstand - Sarvangasana
•  Corpse - Savasana
•  Bow pose - Dhanurasana
•  Crow - Bakasana
•  Cow face - Gomukhasana
•  Plow - Halasana
•  Standing big toe pose - Padangusthasana