Ashtanga Yoga

Join Julia and Helen for classes held regularly at Yogacita in Liverpool. Develop a personal practice with modifications to suit all levels. Upcoming dates at Yogacita:

Saturday 9th October, 12 to 2pm – Ashtanga Led and Breathwork

11th to 15th AND 18th to 22nd October, 7.30 to 9.30am – A Week of Ashtanga Led (with the YTTC) ONLINE also

25th to 30th October, 7.30 to 9.30am – Self Led Ashtanga (with the YTTC)

What are the fundamentals of Ashtanga Yoga?

There are 4 fundamentals of this style of yoga. These are also the fundamentals of Vinyasa Flow. They are as follows:


These are locks within the body that work with the movement of energy.  Mula Bandha is the root lock and will provide an uplift of energy from the base of your spine.  Uddiyana Bandha is your stomach lock and protects your lower back as well as allowing for deeper access into the postures.


Ashtanga Yoga is known for its Victorious Breath, Ujjai Breath. This is the hissing sound that is created as you exhale.  If you become familiar to this rhythm, it will allow you to induce a meditative state.  If your breath becomes forced or unsteady, you can use this as a benchmark to say that you have gone too deep into the posture.  We continue to breath in and out of the mouth in order to retain the heat in the body.  This helps us to be more flexible and rid the body of toxins as we sweat.


This is simply the focal point of each of the postures. There is a focal point for each and every posture.  This will help to keep the focus on the mat and avoid checking out what is happening around you.  It encourages sense withdrawal which is necessary for meditation.


The vinyasas link the postures together allowing the sequence to flow fluidly. The Upward and Downward Dog help to reset the body like counter postures. The Chaturanga Dandasana, press up position, will help build strength and shoulder stability.  The vinyasa will undoubtedly help build the necessary heat that you need in your body to complete the backbending part of the series.

How is Ashtanga Yoga a Movement Meditation?

The practice should be considered as a Movement Meditation.  This means that there is a point of focus throughout your time on your mat.  This will vary depending on how familiar you are with the sequence.  If you are new to the sequence, your point of concentration will be to remember the order and integrity of each of the postures.  If you are more familiar, you will focus on bandpass, breath, drishti and vinyasas, allowing your body to move automatically through the sequence be it the Primary Series or one of the later series.

Also, check out 200 hrs YTTC in Ashtanga Vinyasa and Yoga Anatomy.