What Exactly Is an Ashtanga Flow in Yoga? We Break Down How to Create One

March 2, 2023

Ashtanga Vinyasa Yoga, commonly known as Ashtanga Yoga, is a physically demanding and challenging yoga. Ashtanga Flow is a style of yoga that follows a specific sequence of postures in a flowing and dynamic manner, linking breath with movement. Also, ashtanga flow has become one of the most popular forms of yoga worldwide. To understand more about the Ashtanga Flow in yoga, firstly let us study more about Ashtanga yoga.

What is Ashtanga Yoga?

Ashtanga Yoga is a style of yoga that originated in Mysore, India, and is characterized by a set sequence of poses that are performed in a continuous, flowing movement. Ashtanga Yoga is a style of yoga that was developed by Shri K. Pattabhi Jois in the early 20th century. It is also called the ‘Mysore style’ yoga. Now, Ashtanga yoga is popular worldwide. There are yoga schools like Drishtiyogshala that perform the yoga teacher training program Rishikesh.

Ashtanga yoga practice is physically challenging and can be intense, making it suitable for those who are already physically fit or looking for a challenging workout.

What is Ashtanga Flow in Yoga?

Ashtanga Flow is a specific style of yoga that is based on the Ashtanga Vinyasa Yoga system. Ashtanga Flow is characterized by a specific sequence of postures that are performed in a continuous, flowing manner, with each movement synchronized with the breath.

The Ashtanga Flow sequence is made up of a series of progressively more challenging postures, which are designed to build strength, flexibility, and endurance. The sequence is typically practiced in a heated room to help the body become more flexible and to promote detoxification.

Steps to create Ashtanga Flow in Yoga

1. Start with Sun Salutations (Surya Namaskar):

Begin your Ashtanga flow with five to ten rounds of Sun Salutations A and B. These foundational sequences help to warm up the body and prepare it for more challenging postures.

2. Move to Standing Poses:

After Sun Salutations, move on to standing poses such as Warrior I and II, ‘Trikonasana’, and ‘Utthita Parsvakonasana’. These poses build strength and stability in the legs and core while improving balance and focus.

3. Add Seated Poses:

Next, move on to seated postures such as ‘Janu Sirsasana’, ‘Marichyasana’, and ‘Paschimottanasana’. These postures help to open up the hips, stretch the hamstrings, and improve overall flexibility.

4. Incorporate Backbends:

The Ashtanga flow includes a variety of back-bending postures such as ‘Urdhva Dhanurasana’, Camel Pose, and ‘Kapotasana’. These postures help to open up the chest and improve spinal flexibility while building strength in the back muscles.

5. Include Inversions:

Inversions such as ‘Sirsasana’ and ‘Sarvangasana’ are key components of the Ashtanga flow, helping to balance the body and calm the mind. Practice these postures under the guidance of a qualified teacher to avoid injury.

Step-6 Finish with a Cool Down:

End the sequence with a series of seated and supine poses that help to cool down the body and prepare it for Savasana. This can include postures such as ‘Setu Bandha Sarvangasana’, ‘Balasana’, and ‘Supta Baddha Konasana’.


Ashtanga Yoga and Ashtanga Flow in Yoga are done by professional yogis. This practice of yoga is highly extreme in the overall concept of yoga. Performing any task requires knowledge and practice and with the help of this article, you might help yourself to enhance your skills and techniques of yoga. If you are interested in building a career in yoga then come join 500 hour yoga teacher training program in Risikesh.


I believe in making the impossible possible because there’s no fun in giving up. Travel, design, fashion and current trends in the field of industrial construction are topics that I enjoy writing about.

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