A 45-minute Ashtanga flow that includes many of the primary series poses. Suggested props: 2 blocks.

Ashtanga teacher Paulina Haduong teaches how to safely get into Urdhva Dhanurasana, upward facing bow, sometimes known as wheel pose. This is an intense backbend, and this practice is recommended after another full practice or warmup.

Root in the fundamentals of Ashtanga

Some primary poses mixed with some second series poses provide a well-rounded practice rooted in breath, bandha and drishti.

Sun Salutations warm the body and build an inner heat that detoxifies the physical body and empowers the energetic body. As our attention is drawn inward, the practice rises from the tristhana (union of movement, breath, and focus). Asanas (poses) strengthen and unlock the body while the ujjayi (...

Part of the second series of Ashtanga, Bhekasana is a great pose to open the hips and shoulders in preparation for a back bend.
No suggested props
Intermediate level class

Even if you don’t have a lot of time, you can reap the benefits of practice by moving with your breath through this selection of classic primary series ashtanga poses.

Suggested props: blocks and strap

Dropping back into and then standing up from a backbend can be fun and empowering, and you don’t need to be a gymnast! This class starts by warming up the back, legs, and shoulders. You’ll then use a wall as a prop to practice this skill on your own.

Suggested Props: A Blank Wall

In the ashtanga primary series, twisting in Marichasana C and D with arms bounds is challenging, but in this class we will go over variations of earlier twists in the series and then move on to C and D to find where to work in these poses to get maximum benefit.

Suggested Props: Block

Yoga can be hard on the wrists, elbows, and shoulders. Here are some warms ups for these delicate joints to help you prevent or rehab from injury.

Suggested Props: block, 3-5 pound weight.

These variations of Navasana (or Boat pose) will help you find and develop uddiyana bandha and build a strong core.

Suggested props: none

While not including any Ashtanga poses, this sequence of hip openers will help with backbends, splits and lotus and make many Ashtanga poses more accessible. Yogic theory suggests that the hips store pent up emotions and resentments. Opening the hips releases negativity, improves health, and crea...

The beginning of the Ashtanga second series offers postures that cleanse the body’s energy system and keep the spine supple and strong. With variations, these postures are accessible to all and will lead to increased energy and wellbeing.

In these 60 minutes, Jovan will be guiding you through the first portion of Intermediate Series (w/ modifications) where we begin to strengthen and open the spine, in preparation for deeper backbends. Experience an uplifting energetic response as Jovan keeps you grounded and tuned into the body. ...

In this 70-minute video, Jovan will be taking you through an Ashtanga sequence where the focus is on opening the hips and the muscles in the lower back. Allowing us to feel more grounded within our bodies, on and off the mat.

Jovan will takes you through an Ashtanga sequence, focusing on lengthening the spine and finding greater access into your backbends.

In this 30 minute video, Jovan will be guiding you into your body going as you breathe your way through Sun A, Sun B, and the standing sequence of the Ashtanga Method.