Discovering Mysore-Style Ashtanga Yoga: A Guide for Beginners
Mysore-style Ashtanga Yoga is a beautiful and transformative practice that allows students to move at their own pace while receiving individual guidance from an experienced teacher. Whether you’re a beginner or have some experience with yoga, Mysore-style offers a personalized approach to learning the traditional Ashtanga sequences.
If you’re curious about starting Ashtanga Yoga or deepening your practice, you’ve probably come across the term “Mysore-style.” This blog will walk you through the essential components of the practice, what to know before joining, and how to prepare for your first class.
What is Mysore-Style Ashtanga Yoga?
Mysore-style is the traditional method of learning Ashtanga Yoga, named after the city of Mysore in India, where the late Shri K. Pattabhi Jois taught this method. In a Mysore class, students practice individually within a group setting, following a set sequence of postures at their own pace. The teacher moves around the room, offering personal adjustments and assistance based on each student’s needs.
The practice involves syncing breath with movement (vinyasa), focusing the gaze (drishti), and engaging internal energy locks (bandhas). These three components—breath, lock, and gaze—are the foundation of Ashtanga and help develop strength, flexibility, concentration, and inner peace.
Breath, Lock, Flow, and Gaze
Breath (Ujjayi Pranayama)
Breath is at the core of Ashtanga Yoga. The practice uses Ujjayi breath, a deep, rhythmic breath that creates heat and helps focus the mind. Each movement is synchronized with either an inhale or exhale, creating a meditative flow. Learning to maintain steady, even breath throughout the practice is essential. By gently constricting the throat, it produces a soft, ocean-like sound, which calms the mind and enhances focus. It also builds internal heat, purifying the body by aiding in detoxification. The controlled breath regulates energy flow, aligns movement with breath, and keeps the practitioner grounded, fostering a meditative state throughout the dynamic series of poses.
The Lock (Bandhas)
Bandhas, or energy locks, are subtle internal engagements that help stabilize the body and direct the flow of energy. They help stabilize the core, improve balance, and enhance posture alignment. By engaging the bandhas, practitioners create lightness and lift in the body, making transitions smoother and more controlled. The bandhas also support internal focus, deepen the breath, and promote energy flow, enabling the practitioner to move with strength and grace while cultivating a meditative state.
There are three key bandhas in Ashtanga Yoga:
Mula Bandha: The root lock, located at the base of the spine, is engaged by lifting the pelvic floor muscles.
Uddiyana Bandha: The upward abdominal lock, engaged by pulling the lower belly inward and upward.
Jalandhara Bandha: The chin lock, often used in seated poses, involves tucking the chin towards the chest.
These locks help control energy flow and provide stability during challenging postures.
Flow (Vinyasa)
Ashtanga Yoga is a dynamic practice where each movement is linked to the breath, creating a flow from one posture to the next. This connection between breath and movement, known as vinyasa, generates internal heat, which purifies the body and mind, building both strength and flexibility. It also helps maintain momentum and fluidity in the practice, allowing transitions between postures to feel natural and continuous. It builds internal heat, promoting detoxification, while also cultivating strength, flexibility, and stamina. The flow synchronizes the breath with each movement, which enhances concentration and keeps the mind present. This constant movement, along with controlled breathing, turns the practice into a moving meditation, fostering both physical and mental discipline.
Gaze (Drishti)
Drishti refers to the point of focus during each pose however, it is far more than just an external gaze—it is a powerful tool for guiding both your physical practice and your internal journey. By directing both your outer gaze and your inner focus, Drishti helps you stay grounded in the present moment, while also giving direction to your energy and intentions. Whether you’re holding a posture on the mat or navigating your daily life, Drishti encourages clarity, purpose, and mindfulness..
What to Know Before Joining a Mysore-Style Class
Learn the Sun Salutations
Sun Salutations are the foundation of the Ashtanga sequence. They help warm up the body and prepare you for the more challenging postures that follow.
- Surya Namaskar A consists of a flowing sequence of standing poses, forward folds, and plank positions
- Surya Namaskar B adds additional postures, including Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I)
While you don’t need to memorize these sequences perfectly before attending your first class, having a basic familiarity will help you feel more confident.
Commitment to Regular Practice
Ashtanga is a traditional practice that encourages regularity and dedication. It’s meant to be attended multiple times a week. Consistent practice, ideally 3-6 times per week, helps build strength, flexibility, and understanding over time. Each student progresses at their own pace, learning new postures as they gain stability and ease in the previous ones.
Beginners Are Welcome
You don’t need to be an advanced yogi to join a Mysore-style class. In fact, yoga beginners are often encouraged to start with just the Sun Salutations and a few standing postures. The teacher will gradually guide you into more poses as your body and mind adapt to the practice.
Memorizing the Sequence
Mysore-style classes require students to eventually memorize the sequence, allowing for a deeper, meditative focus during practice. Don’t worry if this seems overwhelming at first; your teacher will support you in learning it step-by-step. For beginners, the focus is on learning the basics, and new postures will be added progressively.
What to Bring to a Mysore-Style Class
- Yoga Mat: A non-slip mat is essential, as Ashtanga involves vigorous movement and requires good grip to maintain stability (you can also borrow out mats for free).
- Towel: Since Ashtanga is a heat-building practice, expect to sweat! A towel can be useful for wiping down your mat or body during practice – this is also available at our Manas Yoga studio.
- Comfortable Clothing: Wear moisture-wicking, flexible clothing that allows you to move freely. Avoid clothes that are too loose, as they may interfere with your practice or adjustments.
Things to Consider Before Joining
Patience and Perseverance
Ashtanga is a progressive practice. You might not advance quickly, but consistency will bring results. Over time, you will see improvements in strength, flexibility, and mental clarity. Be patient with yourself and trust the process.
Physical Readiness
Mysore-style classes can be physically demanding, but they are accessible to everyone. If you have any existing injuries or health concerns, inform your teacher so they can modify postures as needed.
An Open Mind
Mysore-style is different from typical yoga classes. You won’t be led through the class in a traditional sense, but the teacher is there to offer personalized guidance and adjustments. This might feel unusual at first, but it allows for more personalized growth and learning.
Consistency is Key
To get the most out of Mysore-style Ashtanga, it’s important to attend class regularly. Your practice will evolve as you show up and engage with the process. As you develop physically, mentally, and energetically, the teacher will introduce you to new postures and concepts.
Hydrate Before Class
It’s not recommended to drink during practice to maintain internal energy flow. But we recognize that everybody is different, get to know yourself better and respect your body’s limits.
Be Kind to the Self
Ahimsa, or non-harming, is the foundation of all yoga practice, emphasizing kindness toward oneself and others. In Mysore-style Ashtanga Yoga, where the practice is highly personal and self-directed, self-kindness becomes particularly important. It fosters patience, prevents injury, and supports emotional and mental well-being, allowing the practice to unfold naturally and sustainably. By embracing Ahimsa, we create a nurturing and compassionate relationship with ourselves, which is essential for growth both on and off the mat.
Final Thoughts
Mysore-style Ashtanga Yoga offers a personalized and transformative approach to deepening your yoga practice. Whether you’re a beginner or an experienced practitioner, this method meets you where you are and allows you to grow at your own pace. The focus on breath, internal locks, flow, and gaze creates a meditative and physically challenging experience that benefits both body and mind.
If you’re ready to embark on a journey of self-discovery, bring your mat, your curiosity, and an open mind to your first Mysore-style class. You’ll be supported every step of the way.