Ashtanga Yoga

A flow of poses integrated with deep and deliberate breathing

History of Ashtanga

Ashtanga yoga was first codified and taught by Sri K. Pattabhi Jois (1915-2009). Sri K. Pattabhi Jois studied under Tirumalai Krishnamacharya (1888-1989) from 12. Krishnamacharya’s teaching greatly influenced him in the creation of Ashtanga yoga. Still, he also found guidance in classical Sanskrit works such as Svami Svatmarama’s fifteenth-century yoga manual Hatha Yoga Pradipika and Patanjali’s collection of aphorisms Yoga Sutra (compiled before 400 CE).

One element Ashtanga yoga has in common with Patanjali’s yoga philosophy is the emphasis on the eight (asht) limbs (anga) of yoga: yama (moral discipline), niyama ([self-] restraint, purification), asana (posture), pranayama (breath control), pratyahara (withdrawing the mind from the senses), dharana (concentration), dhyana (meditation), and samadhi (union with the object of meditation). Pattabhi Jois thought it was essential to practice asanas before one could master the other seven limbs. Perhaps because of Ashtanga yoga’s close connection to ancient yogic scriptures, it is often referred to as a modern-day form of classical yoga.

The Primary Series

Ashtanga Vinyasa encompasses asanas and breath joined in a flow and cultivates a healthy body in all aspects: physical, mental, and spiritual. The classical Ashtanga yoga class, Primary series, starts with five sun salutation A followed by five sun salutation B. The sun salutations are followed by a sequence of standing and seated postures from three different series: Yoga Chikitsa (Yoga Therapy/First Series), Nadi Shodhana (Nerve Purifier/Second Series), and Sthira Bagha (Centering of Strength/Third Series). You need to master the postures of the first series before moving on to those of the second.

Ashtanga Vinyasa's

All movement is linked with breath into a flow. With Ashtanga vinyasa, you will become stronger, more flexible, and more focused through progressive techniques of breathing, postures, and movement. At Yogateket, you can progress through the classical Ashtanga yoga series and, when you feel ready, discover variations that will take you to the next level of your practice.

Possible benefits of Ashtanga-yoga

  • Tones body and mind
  • Increases flexibility and strength
  • Improves bodily coordination
  • Increase stamina and endurance
  • Increases the blood circulation
  • Reduces stress
  • Contributes to a strong and healthy spine

3 Programs

4 weeks
ashtanga vinyasa yoga teacher sofia soori practice ashtanga vinyasa yoga for health beginner program are in en language

Ashtanga Fundamentals

Welcome to Ashtanga fundamentals a four-week course in Ashtanga vinyasa for beginners.

The goal of the program is to get to a level where we have developed a self-practice so we can use it as a base to an everyday easy yoga practice at home. 

Understand the basics of the Ashtanga yoga method. Get the tools and inspiration to practice yoga more regularly.

Good luck! 
5 weeks
Whole30 yoga program at yogateket

Whole30 Yoga Practice Program

Are you looking to incorporate healthy movement into your lifestyle this 2020? 

We have made a special program for you who are following the Whole30 timeline. But of course, anyone can start this 30 days of yoga classes, movement, breathing, and mindfulness. 

Enjoy the classes.

5 weeks
down dog yoga

Ashtanga Para Principiantes

Este programa de Ashtanga Yoga pretende ser una guía para aquellas personas que deseen iniciarse en la práctica de Ashtanga. Se recomienda ir despacio e ir incorporando posturas a medida que se avance en la práctica.

La práctica de Ashtanga comienza siempre con Saludos al Sol (Surya Namaskara en sánscrito). Muchas tradiciones yóguicas creen que el Sol no sólo se encuentra en el Espacio, sino también en el corazón de cada uno de nosotros.

Los Saludos al Sol establecen la base de la práctica, calientan el cuerpo, relajan la musculatura, abren las articulaciones y estimulan el sistema nervioso. Durante su realización, el practicante comienza a ser consciente de la importancia de sincronizar la respiración, el cuerpo, la mente y el espíritu.

1 Challenge

1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that is trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous


17 Classes

5 min
Ashtanga vinyasa yoga fundamentals stockholm

Twisted Extended Side Angle Tutorial

This posture is in Sanskrit called Paravritta Parsvakonasana, and it is the 6th posture in the standing sequence of Ashtanga Yoga Primary Series. This posture requires open hips and some flexibility in the spine, which the previous poses in the traditional Ashtanga sequence give you. All of the standing postures in the Ashtanga series are linked together.

This video shows you how to enter the posture step by step by breaking it down.

15 min
Ashtanga vinyasa yoga fundamentals

Padmasana Preparation

In this class, we focus on opening up the hips to easier get into one of the more well-known postures, Padmasana or Lotus position. We are talking about how to avoid hurting the knees when entering the posture. You should never force your legs into the lotus position. It should come with ease and enough flexibility in the hips.

25 min

Kapotasana Preparation

In this class, Sofia goes through some preparation postures, and movements to easier find your way into deeper backbends. You will find both stretches as strength moves to get your body ready. The peak pose in this class is Kapotasana, one of the deeper backbends from Ashtanga Yoga Intermediate series. If you practice the traditional Ashtanga yoga method, this posture is often introduced to more advanced students who have been practicing for years.

5 min
Ashtanga vinyasa yoga fundamentals

Big Toe Pose Tutorial

This posture is in Sanskrit called Utthita Hasta Padangusthasana and is one of the first balancing-on-one-leg postures. To enter the full posture, you’ll need some hamstring & hip flexibility, which the previous postures in the Ashtanga sequence gives you in time.

This tutorial also cues the correct vinyasa count in the posture, meaning it shows which movement is connected with an inhale or exhale.

5 min
Ashtanga vinyasa yoga fundamentals chakrasana

Chakrasana Tutorial

This tutorial shows you step by step how to approach Chakrasana, the backward roll, which is included at the end of Ashtanga Primary Series and the closing sequence.

Chakrasana is often used when coming out of a posture where we are lying on the floor. It gives us more flow in the sequence, instead of rolling up to a seated position and then jumping back to Chaturanga and doing our vinyasa.

20 min
frog pose

Kurmasana Preparation

A class to help you open up the hips and the back of the hamstrings to prepare for Supta Kurmasana, one of the deepest forward fold in the Ashtanga Primary Series. Supta Kurmasana, or Sleeping Turtle Pose, is the peak pose of the series and before we’ve reached this pose we’ve gone through many forward folds. This video you can do just as it is or after/in your longer yoga practice/routine.

10 min
Ashtanga vinyasa yoga fundamentals

Headstand Preparation

Here are some of Sofia’s favorite strength exercises to prepare for Handstand! This set of exercises strengthens your core, wrists and improves your balance. Doing this routine a few days a week will definitely get you going in your handstand practice. Keep practicing and it will come!

45 min
Ashtanga yoga Sofia Soori Yogateket

Finishing Sequence Practice

Short of time? This practice warms up the body with some Sun Salutations and then goes straight to focus on the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi since there are not detailed instructions on how to do certain asanas.

60 min
Ashtanga yoga Sofia Soori Yogateket

Glimpse of Ashtanga Intermediate Series

This practice is for the more advanced yoga practitioner. We are trying out some of the postures from the second series of Ashtanga, a sequence which you are ready to start after years of practicing Ashtanga Primary Series with consistency.

10 min
a photo shoot from a online yoga class at yogateket Uppsala

Pincha Mayurasana Tutorial

Do you want to learn to balance on your forearms? This short tutorial will give you some tips and drills to help you get your forearm balances going! 
5 min
screenshot from online yoga class  at Yogateket yoga studio in Uppsala sweden

What is Ashtanga yoga?

This video is for you who whats to know what the Ashtanga yoga method is all about and how to recognize it. Take five minutes to learn more about it.
25 min
Handstand yoga

Flow and Fly

This class is an intense but fun flow where you get to play with handstands. We start slow, warming up our wrists and body to then get upside down. Feel free to practice close to a wall and get ready to flow and fly!

20 min
screenshot from online yoga class with Sofia Soori at Yogateket yoga studio in Uppsala sweden

Drop Into Backbends

Want to learn how do "drop backs"? Then this is the class for you. A "drop back" is the transition from standing up to Urdhva Dhanurasana (wheel pose). Place your mat close to a wall and make sure you have warmed up you back before coming into this class to move safely into backbends. 
25 min
extended triangle pose ashtanga yoga

Advanced Ashtanga - Short of Time

This short Ashtanga class is for you who already have a regular and experienced Ashtanga yoga practice. There are not a lot of descriptions on how to do the poses, but more of an effective flow to get your body nice and warm.

The perfect practice when you are short of time or traveling.

30 min
Ashtanaga yoga

Short Ashtanga Practice

If you are short of time, a shorter yoga routine is of course much better than no yoga at all. You start this session with still sitting to get grounded before start building up heat with Surya namaskar Continuing with forward folds, twists and to finish of with a couple rounds back bends.

90 min
Ashtanga yoga Uppsala warrior pose

Ashtanga Yoga Full Primary Series

Ashtanga full primary series with fewer instructions, Just simple guiding and timing of postures in this full primary. A Led Primary Series class is effective in taking away bad self-practice habits such as a wandering mind, losing the connection with the breath, or fidgeting between postures, and provides an opportunity to refine your practice by following the ‘count’ as it is traditionally prescribed.

See full Ashtanga yoga primary series 

45 min
yoga ashtanga up dog

Ashtanga Vinyasa Intro

This class is an introduction to Ashtanga yoga, so if you're new and want to learn the fundamentals, this class is a great start. Sofia will touch on three parts of the eight limbs of yoga: Asana (posture), Pranayama (control of breath) and a little bit of meditation (Dhyana).