Ashtanga is a vigorous style of yoga that incorporates set sequences or series of postures where the breath is linked with movement. There are six levels of sequences or series in Ashtanga yoga, including the Primary Series, Secondary Series, and four levels of Advanced Series. A newcomer would typically begin with the Primary Series and progress once they've memorized and mastered the sequence. The energetic nature of all of the series leads to a cleansing of the body through heat, which Malaspina says enhances circulation, improves joint pain, carries impurities away from the body, and builds strength. "As students progress through the series, strength and grace are cultivated, and breathing becomes more even, which purifies the nervous system," she says. The Ashtanga system emphasizes the Eight Limbs of Yoga1 as outlined in the Yoga Sutras, which Malaspina says serves as practices for living a meaningful life. This system inspires followers to adopt a daily practice of yoga.
Ashtanga yoga is known for its ability to help students develop a routine of self-discipline and, eventually, their own daily practice. Additionally, many people choose Ashtanga for its physically demanding series of poses as well as the numerous health benefits that come from practicing this method of yoga. Here are six health benefits worth noting:
Researchers have found that Ashtanga yoga can be used as an intervention psychological well-being. According to a 2017 study published in Mindfulness, participants who took Ashtanga yoga classes two times a week for nine weeks reported significant improvements in both depression and anxiety symptoms .
"Ashtanga is a moving meditation focused on breath and precision," says Quattrocchi. The rigorous sequence ends with savasana, or corpse pose, where your body can integrate all of the physical and mental feats. It's here, she says, that the body can easily transition into "rest and digest" mode as the mind is quiet, and the body is prepared for stillness.
A 2015 randomized controlled study published in the Journal of Sports Science & Medicine found that an eight-month practice of performing two sessions a week of Ashtanga-based yoga had a small positive effect on bone formation3 in middle-age, premenopausal women.
The Ashtanga Primary Series includes postures that stretch and strengthen lower back muscles. And since the same poses are executed each time you step onto the mat, Quattrocchi says you will continue to flex (and strengthen) these muscles, which may help reduce low-back pain.