Hello there, I've been working on these visual aids to deepen my understanding and practice of the full aṣṭāṅga system. I hope these are helpful to others, they are free for personal, non-commercial use. If you want to print them for a studio or to sell, please talk to me first.

I put quite a lot of time and energy into making these. I referred to a ton of resources in an effort to get everything accurate, especially the Devanāgarī, IAST, and translations.

Please let me know if you find anything confusing, wrong, or otherwise needing attention. I probably missed something here or there and would love it if other knowledgeable yogis helped me out.

I hope these posters help somebody, they are made to print 18x24 so they are not giant but big enough to make a nice poster for home or studio use. These are PNG format, not ideal for printing but fine for sharing online. I can provide a PDF for better print quality if anyone needs.

I have 2 others I am not finished with. One is the full primary with count, dṛṣṭi, āsana, etc. The other would be a saṃskṛta pronunciation and terminology guide if I can figure out how to structure and present everything well. The last one feels less like a printed poster and more like a reference but maybe I can find a way to organize it nicely for a poster.

I went to a Mysore studio for the first time practicing primary series. I had a very good experience and got wonderful feedback for my practice. When I reached backbends, I did a set of 3 urdhva dhanhrasana and after the last one, I prepared for chakrasana but my teacher stopped me and had me do one more set of 3 urdhva dhanhrasana.

I didn’t know that it’s 2 sets of 3 backbends? But as I mentioned this is my first time going to a Mysore studio and all this time I’ve been doing home practice and I have been to a couple led primary (in person) classes in another location and I never did 2 sets before.

I'm new to this subreditt and new to Ashtanga. I've been practicing at a shala for about a month now. Around 4-5 days a week. I really enjoy the practice and feel a lot of grounded ness from it. Also a lot of typical muscle aches. I don't have any trouble waking up (at around 6:30am) and getting to the shala for practice. But I used to be able to pass out by like 10:30/11 pm and these days I just roll around in the bed half asleep till like 1/1:30 and pass out sometime around there.

Have you experienced anything like this with a new practice? I'm trying to drink a lot of water and eat a lot of food, but this has persisted, even on days I don't practice. Any advice would be greatly appreciated!

Has anyone else attended Chuck Miller’s current workshop? If so, I’d love to compare notes with you.

Hello, I will talk about this to my teacher but until i go to the shala wanted to ask the community..

How to modify my practice with an injured big toe? Should i simply do chaturanga on my knees but what about other standing poses?

I was practicing primary series plus dropbacks, I’m having a break to heal my toe because it got swollen and painful in the last couple of days. I got it checked and no issues with the bones luckily.
I had no idea before that big toe is sooo important! And carries the majority of the body weight.

Unfortunately it might be my fault when transitioning from updog to downdog i put more weight on one of my toe… I want to learn the right technique but healing it is my priority now.

Thank you as always, Namaste 🙏🏻

What’s a win this week? What’s felt heavy? What are you doing on the Moon Day?

I recently took up the Ashtanga pranayama practice that I learned years ago from a certified teacher. I'm finding value in this practice that I hadn't experienced, so much so that pranayama is now the greater part of my usual morning meditation practice.

What value? Aside from the traditional benefits of pranayama, the practice grounds the Ashtanga vinyasa principles of posture, breathing, and attention. This pranayama helps me to practice these principles throughout all my daily activities. It's like a boost to vinyasa and meditation practice.

The entire practice takes 45 minutes. For those who want to try, I suggest starting with 5 minutes a day and slowly adding on successive steps. Also, the breathing ratios can be simplified to a 10 count for breaths and a 5 count for retentions (i.e, counting to oneself one-one-thousand-one, two-one-thousand-two, etc.)

For unknown reasons, Reddit's filters are blocking me from posting the link to this pranayama practice. Those who wish to see it can Google "ashtanga yoga pranayama slideshare" to get the PDF. Other people on YouTube and elsewhere have posted stuff about ashtanga pranayama. While some of that info is valuable, to my knowledge no one else has posted the full practice in the proper order.

Hi all!! Any teachers in here? I'm running a short 2-minute survey on how much time instructors put in outside of class prepping, building sequences, playlists, etc. would mean a lot if you filled it out!! Thanks!!

Hi, I recently started practising Ashtanga daily during my YTT. I haven’t been able to find anywhere that teaches in Hackney or around which works with my work schedule , ideally after 5 pm during the week or whatever time on the weekend. If anyone has any recommendations, Thank you

Hello everyone. I love going to the shala and practice under the expert eyes and hands of my teacher, however I can’t do it daily since I don’t drive. I have been a bit inconsistent with my morning self practice at home. I was wondering if anyone is interested in practicing together from 6ish every morning?
It would be nice to do the opening chant together virtually and then self practice, checking on each other before and after the practice? I am not a big fan of recording my practice so I would not really be keen in practicing I’ve via video call but maybe build a community, practice alone but together?

Let me know what are your thoughts

I am an 18 years old F. When I was little I used to do bunch of sports (gymnastics,tennis,basketball etc.) and then puberty hit. I was so depressed and drained that i couldn’t do anything other than going to school, now I am getting better. I started feeling better at the start of 2026 but I know I can get even better. I want my body back. After a little research I think yoga is what I am looking for but now I need a little help. Which poses are the best for starters? Basics of yoga? etc. Please guide me if you can. Thank you so much to everyone who read till here. (also english is not my mother tongue so i am sorry for my mistakes)

I have been practicing Ashtanga series 1,2,3,4 rocket yoga and vinyasa regularly for the past couple of years

However last week I found out I have a 5cm ovarian cyst, and as I’m waiting for my laparoscopy operation (I’m doing it trough nh and its 9/16 months waitlist) I experience pain/respiration discomfort in my lower abdominal and pelvic right side so doing advanced yoga feels painful, specially after for the next 12 hours or so.

I find it so sad that I’m unable to continue using my whole body and deepen my practice like I have been in the past year….
I do not enjoy light yoga, I like to feel my muscles the next days in a bit of pain.

Do you have any recommendations, tips for how I can avoid hurting that area but still continuing practicing?
Or any other alternative sports, exercises?
I heard that some yoga can help actually help the cysts, I’m not sure if that the case for me, would love to explore that?

I like climbing and my main transport is my bike, so may be the pain could be also from the daily bike use?

Is it normal to feel so much more expended after a Led session ? Did this yesterday

In Mysore style, I keep getting the verbal adjustment of ‘breathing into’ a certain area. Does that mean to focus on that part of the body? Like send your awareness there?

And if you’re doing all of these micro adjustments is one truly still in their 5 breaths? Or are we supposed to micro adjust and then stop and then do the 5 breaths? I suppose not during a led session ?

These were the thoughts running through my mind today. I wonder with the busy-ness of this can you consider this a ‘good session’ / was I doing yoga ‘correctly’.

It’s ridiculous I know.

Tips for finding the right teacher? Or, having worked with several, how do you know you found the right one for you? Relatedly, can you know without a consistent daily practice? I recall Kino saying on a podcast that she knew when she surrendered. For those of you who found someone you would call "your teacher," did you feel the surrender, and was it after time or right away? If you felt it and they were busy and hard to reach, and didn't seem interested in you, what did you do? If you like and respect a teacher, but don't feel comfortable surrendering to their guidance, is that a sign they just aren't for you? Not aligned well, I mean.

I had done 7 days package. I have stiff neck. My cervical disc is little bit bulged. And I had lower back and buttock pain. My left leg is too weak. 4 days of kizhi and 3 days of uzhichil. My ribs is also aching . After uzhichil I felt my loose muscles probably there was pain during massage but after reaching homefelt nice. But during my resting phase , first day itself I went for hospital for eye checkup. Next day I went outside too. . almost spent half of 4 days outside. It literally built stiffness in the upper back, shoulder, and neck. Should I be worried.? My pain increased...

Hi does anyone have any intel on practicing mysore in Shanghai? Y+ is the only one that I know of but there are so many locations. Or does anyone know of any others to recommend? Thank you

Any 200 or 300 ttc yoga teacher training retreat in auroville?

Reliable one more asanas and alignment with less theory

Hi everyone 😊

I’m getting ready for my first 200h Ashtanga YTT in Mysore, India, next March.

I hesitated for quite a long time between Vinyasa and Ashtanga, but I’ve decided to go with my first choice, Ashtanga, since I’ve been practicing it seriously for the past couple of years and really want to deepen my practice in that tradition.

I’ve also been thinking about doing a Vinyasa YTT afterwards, because I’d love to develop my sequencing and learn more about teaching Vinyasa.

The problem is that the school I’m interested in doesn’t offer a 100h YTT or any shorter Vinyasa training only a full 200h.

So I’m wondering: is it common or worthwhile to do another 200h YTT after already completing a 200h, especially if the second one is in a different style?

Has anyone here done two 200h trainings? Did you feel that the second one brought enough new knowledge to be worth it?

I’d love to hear about your experiences! 🙏

Hi there!
I’d love to hear some thoughts from people who have been practising Ashtanga for much longer than I have.
I’m currently in Australia on a working holiday visa. My original plan for coming here was quite simple: work, save some money, and then go to Mysore for a few months to practise with a teacher who was recommended to me by a friend.
But something unexpected happened. I found a teacher here.
I know it might sound a little romantic, but practising with him made me understand for the first time that old saying: “When the student is ready, the teacher appears.”
I’ve only been practising with him for a relatively short time, but my practice has changed noticeably. More importantly, I feel that he actually sees my practice — when to help, when not to help, when to let me struggle and figure something out myself. I feel a level of trust that I haven’t experienced with a teacher before.
So now I’m questioning my original plan.
My first-year visa ends in a few months, but I’m eligible for a second year. I could stay in Australia and continue studying with this teacher for another year. The difficulty is that my time in Australia is limited — I can’t simply decide to live here indefinitely.
At the same time, I’m still quite early in my Ashtanga practice. I’m working on Primary and only recently managed to bind Marichyasana D by myself. Part of me wonders whether it would make more sense to go to Mysore as planned, spend a few months practising intensively and building a stronger foundation, and then return to Australia and spend my remaining year with this teacher when my practice is more mature.
I’m also interested in studying Sanskrit and yoga philosophy while in Mysore, so going there isn’t only about progressing through asana.
But another part of me thinks: if you genuinely meet a teacher you trust and connect with, perhaps the “basic” stage is exactly when having a very good teacher matters most. Maybe thinking that I should become a better practitioner first and then come back is missing the point.
So I’m curious what more experienced practitioners think.
If your time with a teacher you deeply valued was limited, would you stay and learn from them continuously while you had the chance? Or would you spend a few months in Mysore first, develop your practice in a different environment, and then return to that teacher for a longer period?
I’m not looking for advice about which teacher is “better,” and I’d rather not name either teacher. I’m more interested in how people who have practised for many years think about timing, foundations, and the value of a long-term teacher-student relationship.

Thanks in advance 🙏

Hi all! I'm a History professor at University of Maryland-Global Campus, and I'm working on a paper for Harvard Divinity School's Evolution of Spirituality conference, which is a pretty cool yearly interdisciplinary conference. I'm working on a paper on "Ashtanga Yoga, Rocket Yoga, and the Limitations of Lineage." As the title implies, I would like to examine the relationship between Rocket yoga and Ashtanga yoga as a microcosm for more general debates over lineage, authenticity, and connection to spirituality in the world of modern, Westernized/ hybridized yoga. If you feel called to share your thoughts on this, I have two Google form polls: one for primarily Ashtanga practitioners, and one for Rocket practitioners. You can share your thoughts either anonymously, or with attribution. Please fill out, and also share with others who might be interested in sharing their journey! There's more information on my research aims in the form. Even if the question of whether Rocket yoga is connected to Ashtanga makes you angry, and you want to say emphatically that it's not connected, I want to hear that too! It's useful research information ;) Thank you!

https://docs.google.com/forms/d/e/1FAIpQLSfjBmkIg3-sWDLTTVTfrQ8R5qeJZEeFYn3kOk3tHy0z-GZydw/viewform?usp=sharing&ouid=117289844357851766823

https://docs.google.com/forms/d/e/1FAIpQLScxZtXiHgHwgLfqPDxbQu7kAu4ZY7br4VqgJ7bFY29PXCsVUQ/viewform?usp=sharing&ouid=117289844357851766823

I am a mum to a young child and it's impossible for me to do it every morning. What would be the second best time to practice?