Ashtanga Yoga in Bali
Rigorous, structured practice following a fixed sequence. Builds significant strength, flexibility, and discipline through regular practice.
Top Ashtanga Yoga Studios in Bali
Verified studios offering high-quality Ashtanga Yoga classes
About Ashtanga Yoga
Ashtanga Yoga is a physically demanding, structured style following a specific sequence of poses performed in the same order every time. Developed by K. Pattabhi Jois in Mysore, India, it's often called "the original power yoga" and serves as the foundation for modern Vinyasa.
The practice links breath with movement (like Vinyasa) but follows a predetermined series rather than creative sequencing. There are six series of increasing difficulty; most practitioners spend years mastering the Primary Series before advancing. This repetition builds deep body knowledge and meditation through movement.
In Bali, 18% of studios offer Ashtanga—lower than Vinyasa or Hatha, but with dedicated communities. Ubud has the strongest Ashtanga scene, with several studios offering traditional Mysore-style classes (self-paced practice with teacher assistance). The style attracts disciplined, committed practitioners—often those with years of yoga experience or athletic backgrounds.
Benefits of Ashtanga Yoga
Perfect For
What to Expect in Class
Two Class Formats:
Mysore Style (Traditional): • Students practice at their own pace • Teacher circulates, offering individual assistance • You memorize your sequence over time • Arrive anytime during 2-3 hour window • Practice as much as you know, then stop • Teacher gradually adds new poses as you master current ones • Silent except for teacher's quiet instructions • Most traditional and recommended format
Led Primary Series: • Teacher calls out poses with breath count • Everyone moves together • Full Primary Series (90 minutes) • Good for learning sequence before Mysore • More structured than Mysore style • Usually offered weekly while Mysore is daily
What Makes Ashtanga Challenging: The Primary Series includes jump-backs, jump-throughs, chaturangas (low plank poses), arm balances, and deep forward folds. Expect to build up slowly—even athletic people often struggle initially. Many practitioners take 1-2 years to complete the full Primary Series.
The Physical Reality: Ashtanga is demanding. You'll sweat profusely (bring towel). Your arms will shake. Some days you'll feel frustrated by poses that seem impossible. This is normal. The practice teaches patience, humility, and persistence as much as physical skills.
Memorization: Unlike other styles where teachers guide you through sequences, Ashtanga requires memorizing your practice. This happens gradually in Mysore style—you learn a few poses at a time. Don't expect to remember everything after one class! The memorization process itself becomes meditation.
Community Aspect: Ashtanga practitioners form close communities through regular practice. You'll see the same people daily at Mysore classes, creating accountability and friendship. This community is one of Ashtanga's greatest strengths—you're not practicing alone.
Beginner Considerations
Ashtanga is generally NOT recommended for complete beginners without modification:
Why It's Challenging for Beginners: • Very physically demanding • Requires significant upper body strength • Fast-paced with complex transitions • Assumed knowledge of basic poses • Easy to injure without proper foundation • Can be overwhelming and discouraging
If You Want to Start Ashtanga as Beginner:
Option 1: Foundation First (Recommended) • Practice Hatha or Vinyasa for 3-6 months • Build strength, flexibility, and basic knowledge • Then start Ashtanga with solid foundation
Option 2: Beginner-Friendly Ashtanga • Look for "Ashtanga Fundamentals" or "Half Primary" classes • Start with Mysore style (self-paced, learn gradually) • Find teacher experienced with beginners • Be patient—expect 1-2 years to build Primary Series
Common Beginner Mistakes: • Trying to do full class immediately • Forcing poses body isn't ready for • Comparing yourself to experienced students • Getting discouraged by difficulty • Skipping foundation work
When Ashtanga Works for Beginners: • You're very athletic/strong already • You have patient, experienced teacher • You commit to regular practice (4-5x per week) • You're willing to go slowly and modify • You don't have ego about doing full poses
Realistic Expectation: Most Ashtanga teachers agree: complete beginners need 6-12 months of foundation before benefiting from traditional Ashtanga. This isn't gatekeeping—it's safety and setting you up for success rather than injury and discouragement.
Frequently Asked Questions
What is the difference between Ashtanga and Vinyasa yoga?
Ashtanga follows a fixed sequence of poses in the same order every practice, while Vinyasa allows creative sequencing that changes each class. Ashtanga is more structured and traditional; Vinyasa offers more variety. Ashtanga is typically more physically demanding. Vinyasa evolved from Ashtanga, so they share breath-linked movement, but Vinyasa added flexibility in sequencing.
Do I need to practice Ashtanga six days per week?
Traditional Ashtanga practitioners practice six days weekly (rest on moon days and one day per week). However, this is ideal, not mandatory. Many modern practitioners do 3-4 days weekly and still progress. If you're starting, begin with 3 days per week and build up. The key is consistency—regular practice matters more than perfection in frequency.
How long does it take to learn the Primary Series?
Most students take 1-3 years to learn and comfortably perform the full Primary Series, though this varies widely based on starting fitness, flexibility, and practice frequency. Athletic individuals might progress in 12-18 months; those starting with limited strength/flexibility might need 3-4 years. Remember, Ashtanga is a lifetime practice—there's no rush. Quality over speed.
What is Mysore style and why is it preferred?
Mysore style is self-paced practice where students work through their memorized sequence while the teacher circulates offering individual assistance. Named after Mysore, India where the method originated. It's preferred because: you practice at your own level (not forced into full series before ready), receive personalized instruction, develop independent practice, and gradually build knowledge. It seems intimidating but is actually very beginner-friendly when taught well.
Is Ashtanga yoga safe? I've heard about injuries.
Ashtanga has injury potential due to its demanding nature, but injuries usually result from pushing too hard, poor alignment, or insufficient foundation—not the practice itself. When approached with patience, proper instruction, and respect for your body's limits, Ashtanga is safe. Key safety factors: experienced teacher, building foundation slowly, listening to your body, taking rest days, and modifying challenging poses. Never force or compete.
Can I practice Ashtanga if I can't do chaturanga or jump-backs?
Absolutely! In Mysore style, you learn modifications until you build the strength for full expressions. Instead of chaturanga, you can lower to knees. Instead of jumping back, you can step back. Instead of jumping through, you can step through. Good teachers provide appropriate modifications and progressions. You don't need to master these immediately—building strength is part of the journey.
Ready to Try Ashtanga Yoga?
Browse our verified studios offering Ashtanga Yoga classes across Bali
Find Your Perfect Studio