Ashtanga Lite
Sundays @ 4:00pm now through the end of February
Please arrive at 3:45 to stretch and be ready for class
Ashtanga begins with Surya Namaskara A and B (sun salutations) so you need to be ready to go!
Ashtanga yoga detoxifies the body, builds strength and flexibility, realigns the spine, and calms the mind through a precise, flowing series of postures. Your entire body will work hard in this practice. While it might sound boring to perform the same series of postures every class, this repetition is what helps you tap into your inner being.
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​This class centers on the Ashtanga Primary Series, a powerful sequence packed with demanding postures—that’s exactly why we’re calling it Ashtanga Lite. We’ll ease in gently by skipping some of the more challenging poses at the start, giving your body time to build strength, flexibility, and confidence. As the weeks progress and the group grows stronger together, we’ll gradually introduce those skipped postures, allowing everyone to experience the full transformative flow of the series at a pace that feels supportive and sustainable.
It’s the authentic Ashtanga practice—made approachable, progressive, and empowering for every dedicated student.
Ashtanga practice includes activating mula and uddiyana bandhas to harness energy, combined with the soothing, wave-like sound of ujjayi pranayama.
Bandhas explained...
Mula Bandha (Sanskrit for "root lock") is a key yogic energy lock involving a gentle contraction and upward lift of the pelvic floor muscles (at the perineum, between the anus and genitals). It helps seal and redirect prana (life energy) upward, promoting stability, focus, and grounding—often linked to the root chakra.
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Uddiyana Bandha (Sanskrit for "flying upward lock") is a core yogic energy lock performed by exhaling fully, then drawing the abdomen inward and upward toward the spine—creating a vacuum that lifts the diaphragm. It stimulates digestion, strengthens the core, and channels prana (life energy) upward, often associated with the solar plexus chakra.
Ujjayi Pranayama explained...
Ujjayi Pranayama (often called "victorious breath" or "ocean breath") is a yogic breathing technique where you slightly constrict the back of the throat (like whispering or fogging a mirror) while breathing through the nose. This creates a soft, audible "ocean wave" sound, helping to lengthen and regulate the breath, build internal heat, and enhance focus and calmness . In Ashtanga yoga, it's practiced continuously throughout the sequence to synchronize movement with breath and support bandhas.
Practice Ujjayi Pranayama…
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Start with the mouth open — Inhale deeply through your mouth while slightly constricting the throat (as if fogging a mirror with "haaa"). Exhale the same way to produce a soft "ocean wave" sound.
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Close the mouth — Once comfortable, close your lips and continue breathing through the nose. Maintain the same gentle throat constriction on both inhale and exhale—the sound should be audible to you but subtle to others.
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Lengthen the breath — Make inhales and exhales equal in length (e.g., 4-6 counts each). Keep it smooth and effortless.
Vinyasa options...
In traditional Ashtanga Primary Series practice, nearly all transitions between seated postures are performed through a vinyasa. To make the practice more accessible and sustainable a number of vinyasa variations are commonly used while still preserving the flow, rhythm, and integrity of the sequence. Here are some vinyasa options...