Course Content
Ashtanga Fundamentals Course
Congratulations! You did it. You made the commitment to yourself to start up a habit of a daily yoga practice. Here are some guidelines to prepare yourself well for your journey. Traditionally Ashtanga is practiced early in the morning before the sun rises, so that you can start your day fresh and full of energy. Setting your alarm 15 minutes earlier to start off with is a good start to gradually implement your new routine. If it’s impossible for you to practice in the morning, you can practice during the day, but avoid practicing within 3 hours before bedtime, as you will be too energised to fall asleep. Set an intention and commitment to yourself to practice. One that you are able to achieve. A minimum of 3 days a week and a maximum of 6 days. Schedule the days in your planner. We take one day rest per week, usually the Saturday or the Sunday. On the full moon and New moon you have an extra rest day. The entire Ashtanga community follows this routine. Ladies typically take 2-3 days rest on the first day of their period. Preparation Come clean to your mat. So at least brush your teeth and wash your face before starting a morning practice. A shower is recommended, but can also be taken the evening before. Ashtanga is practiced on an empty stomach. But if you find this daunting, eat a light meal 2 hours before practice or have half a banana. To feel lightness and no obstructions in your body during practice it is also advised to empty your bowel. Drink two glasses of luke warm water (add a squeeze of lemon if you like) right after getting up. This will stimulate you to go to the toilet. Your environment Create space in your home to lay down your mat. Make sure you can practice here undisturbed and that the area is uncluttered, so that your mind can not easily be distracted. You can create a little altar if you like. A small table or corner with a calming picture, a Buddha, or more appropriate a Ganesha statue with some flowers. Some people like to hang an Ashtanga asana poster. Add some candles and incense if you like and if you have crystals, here is the place to place them. It’s entirely up to you. What to wear Make sure to wear comfortable clothes for each practice. A legging and top will do for female and shorts with top for male. A small towel to wipe off sweat is also handy.
0/8
Lesson 1
23:22
Lesson 2
38:15
Lesson 3
40:29
Lesson 4
38:15
Lesson 5
38:15
Lesson 6
38:15
Lesson 7
38:15
Lesson 8
38:15
Ashtanga Fundamentals Course

Preparations

Today you are going to learn about the fundamentals of the Ashtanga practice; breath and bandha’s or energy locks around your chakra’s. The beginning includes some time of sitting and practicing how to work with these, so a pillow or a rolled up towel or blanket to support you, might be handy.

What you will learn

In this first lesson I will be introducing the tristhāna method, fundamental to the Ashtanga practice. It is the technique of linking the breath to movement, called vinyāsa, using the energy and muscle locks, called the bandha’s while gazing at a focus point, also known in Sanskrit as drsti. You will apply this techiqniue while being introduced to the Surya Namaskara A, also known as Sun Saluations.

Homework

Download the Asana Reference Sheet below and familiarise yourself with the asana’s on the front page.

>>> Asana Reference Sheet <<<

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A beginner-friendly course to harmonize your inner awakening with physical practice.
No previous yoga required — just willingness. Over 21 days, you’ll learn how to breathe, move, and embody your rhythm with confidence.

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