The Ashtanga Yoga Method

Traditional Ashtanga Vinyasa Yoga is a dynamic form of Hatha Yoga taught by Sri K. Pattabhi Jois (Guruji) at the Ashtanga Yoga Research Institute in Mysore, India. Today, the tradition is carried forward by Guruji's senior students. At Ashtanga Yoga Tallinn, we follow the teaching lineage of Lino Miele, who has dedicated his life to preserving and transmitting this method in its traditional form.

The uniqueness of this approach lies in connecting different postures, or asanas, with the vinyasa system. Vinyasa means the synchronization of breath and movement. This practice raises body temperature; muscles and internal organs are purified, and toxins are expelled from the body. As a result, blood circulation improves, flexibility increases, the body becomes stronger, and the mind becomes calm and focused.

Three Different Levels

Ashtanga yoga has three different levels. The first series of postures is called Yoga Chikitsa, which means yoga therapy. This series purifies the body, making it more resistant to illness, healthier, and bringing the body back to a state of balance.

The second series is called Nadi Shodhana. This series purifies the body's energy channels (nadis) so that life force (prana) can flow freely throughout the body.

The third series is called Sthira Bhaga Samapta, which consists of four separate sequences (Advanced A, B, C, and D). Advanced practices combine strength and grace, requiring excellent flexibility and a disciplined mind.

Each series consists of Sun Salutations, standing postures, seated postures, and finishing postures. Most yoga students focus on the first two series as they require complete dedication.

99% Practice

Practicing Ashtanga yoga can change your whole life. The most important thing is regular practice and patience. Nothing happens quickly. If you do the same things over and over again, over a long period, you may look back and notice that massive changes have occurred. Ashtanga yoga is very simple, as Guruji said: “99% practice, 1% theory” or "Practice, practice, practice and all is coming!"

What to Expect?

Ashtanga yoga practice is done without music, with the focus on the synchronicity of movement and breath. This is the system that makes Ashtanga yoga unique.

There are several levels to the practice. At first glance, it may seem primarily like physical training. However, while doing yoga postures, not only do you sweat, but your body develops strength and flexibility, muscle tension is gradually released, the mind becomes calmer, and your ability to be present and in contact with yourself improves.

You don't need to make any preparations to start yoga—no need to stretch beforehand or lose weight. When doing yoga, everything happens on its own. It only requires consistency and regularity. The day after yoga practice, your muscles may feel a bit stiff and sore, but this is normal, just like with any strong physical exertion, and it will pass in a few days.

Through Body and Mind to Spirit

Although Ashtanga yoga is a physical activity, it strongly influences our mind. When you learn to "control" your mind and silence it, the spiritual side of yoga opens up to you. Spiritual does not mean religious. People can engage in yoga as a physical, mental, and spiritual activity regardless of whether they follow a religion or not. The spiritual aspect of yoga means finding a connection with your consciousness—that which lies beyond the body and mind.

Tristhana: The Three Points of Attention

Initially, the practice feels physically quite difficult, and the focus is indeed on the physical aspect. Once the body is slightly more flexible and stronger, the practice acquires a deeper meaning. Depth comes from applying the following three important principles (Tristhana):

• Mula bandha & Uddiyana bandha — the root lock and abdominal lock.
• Ujjayi breathing — the deep breathing technique specific to Ashtanga.
• Drishti — the gazing point.

When you learn to use these principles while practicing, the mind becomes calm and focused. This, in turn, is reflected in your daily life, reducing stress and anxiety. Through better body awareness, you also learn to make better choices in your life—for example, in nutrition, rest, and relationships.

Before starting to practice on your own, it is recommended to try it under the guidance of a teacher. You can start with one of our workshops and continue in yoga classes that suit you.