Ashtanga or Vinyasa? Which Yoga Practice is Right For You?

October 5, 2024

What’s your favorite thing about yoga? One of our favorite aspects of the practice is its versatility. On any given day, you can adapt your practice to help you achieve your goals.

Do you need to relieve stress? Try yin yoga or a class incorporating meditation. Has it been a while since you were on your mat? Go back to the basics and join a beginner’s class.

Two yoga styles that have made ‘headlines’ over the past few years are Ashtanga and Vinyasa yoga. In this blog, we look at the history of the two, examine their connection, and help you understand which one would suit you best.

What is Ashtanga Yoga?

Ashtanga yoga is a vigorous, physical form of yoga practice that has grown immensely in popularity over the past two decades or so. The term Ashtanga is a combination of ‘ashta’ – the number eight – and ‘anga’ – limbs or body parts. Ashtanga is the union of all eight limbs of yoga into a holistic practice.

Legend has it that Ashtanga was originally developed to manage the energy levels of teenage boys, and there is some truth to that. The practice traces its roots to T. Krishnamacharya who is said to have developed it for one young, particularly energetic student, K. Pattabhi Jois. Jois popularized the style in the first half of the 20th century in India, where he founded his Ashtanga Yoga Research Institute in 1948.

As a very dynamic and athletic form of yoga, it may not be for everyone, but if you’re looking to use your yoga practice as a workout, Ashtanga might be for you.

How is Ashtanga Yoga Different from Vinyasa?

Ashtanga yoga sessions are rooted in the concept of vinyasa, the flow from one posture to another. Vinyasa’s roots date back more than 2,000 years, to the time when the Indian philosopher Patanjali started developing the eight-limbed path to mental, physical, and spiritual conditioning.

Ashtanga uses these flows from pose to pose to connect asanas into a demanding, dynamic series of movements that are practiced in a set sequence. At its highest level, Ashtanga can leave you as exhausted as any demanding workout.

Vinyasa yoga as a style evolved from Krishnamacharya’s Ashtanga. The practice aims to build your awareness of linking one movement to the next with the breath as a guide. Looking at the literal meaning of the term, ‘vi’ comes from the Sanskrit word meaning ‘in a special way’, and ‘Nyasa’ means ‘to place’. Both come together as ‘to place in a special way.’

One of the biggest differences between Ashtanga yoga and Vinyasa yoga is its reach. Ashtanga focuses on your actions on the mat during your class. Vinyasa practitioners are encouraged to expand their practice and prepare their mind for meditation.

Is Ashtanga Yoga Hard?

Yes, at its highest physical level, Ashtanga yoga classes can feel hard. Your instructor will start you off on a series of sun salutations before going through standing poses, followed by seated poses. You can then move on to an advanced series, which is even more demanding.

This is not to say that Vinyasa flow classes are not demanding. They simply have a different focus compared to Ashtanga yoga sessions. Both have a great number of benefits. With Ashtanga, the focus is on growing strength and improving your fitness level.

With Vinyasa, the focus is on expanding your physical capability as well as opening your mind and growing your awareness of and connection to your breath. As a regular practitioner, you will find yourself growing stronger and more flexible as you practice, too. But Vinyasa devotees would see these as side benefits rather than the main goal of their practice.

How Can I Start Practicing Ashtanga or Vinyasa Yoga?

If you’re new to yoga, consider joining an all-level flow or slow-flow class at Uptown Yoga. Both can easily accommodate beginners or those returning after a break. Just remember that slow flow doesn’t necessarily mean easy flow. These classes can be surprisingly challenging. If you’re a seasoned practitioner looking to push yourself, try an advanced flow class.

If you’re keen to add Ashtanga Yoga to your practice, don’t hesitate to speak to one of our experienced instructors or consider a couple of private classes to get you started at your pace. All of our team is happy to help you grow on the mat and take your practice to the next level.