Når nogen siger Ashtanga yoga, tænker de fleste på sveddryppende, atletiske sekvenser i et varmt rum. Men Ashtanga er langt mere end fysisk udholdenhed — det er et komplet system for personlig transformation, der går tilbage til den indiske vismand Patanjali og hans Yoga Sutras.
De otte lemmer
Ordet "Ashtanga" kommer fra sanskrit: ashta (otte) og anga (lem/del). Systemet består af otte trin, der tilsammen udgør en vej mod indre frihed:
- Yama — Etiske retningslinjer (ikke-vold, sandhed, ikke-stjæle, mådehold, ikke-grådighed)
- Niyama — Personlig praksis (renhed, tilfredshed, disciplin, selvstudium, hengivelse)
- Asana — Fysiske stillinger
- Pranayama — Åndedrætsøvelser
- Pratyahara — Tilbagetrækning af sanserne
- Dharana — Koncentration
- Dhyana — Meditation
- Samadhi — Forening/oplysning
"Yoga er 99% praksis og 1% teori." — Sri K. Pattabhi Jois
De seks serier
Den fysiske Ashtanga-praksis, som den blev videregivet af Sri K. Pattabhi Jois i Mysore, Indien, er opdelt i seks serier med stigende sværhedsgrad:
- Primary Series (Yoga Chikitsa): "Yogaterapi" — renser og retter kroppen op. De fleste praktiserende bruger år her.
- Intermediate Series (Nadi Shodhana): "Nerverensning" — åbner energikanaler med dybe backbends og armbalancer.
- Advanced A-D: Fire avancerede serier reserveret til de mest dedikerede udøvere.
Hver serie har en fast sekvens af stillinger, der altid udføres i samme rækkefølge. Dette er en af Ashtangas mest unikke kendetegn — og det, der adskiller det fra de fleste andre stilarter.
Mysore-stilen
I en Mysore-klasse praktiserer alle i deres eget tempo inden for den faste sekvens. Læreren bevæger sig rundt i rummet og giver individuelle justeringer og nye stillinger, når eleven er klar. Der er ingen verbal instruktion til gruppen.
Det lyder måske skræmmende, men Mysore er faktisk den mest begyndervenlige form for Ashtanga — du starter med de første par stillinger og bygger langsomt op over uger og måneder.
Hvem er Ashtanga for?
Ashtanga tiltrækker dem, der:
- Elsker struktur og konsistens — samme sekvens hver dag skaber dyb fortrolighed
- Søger fysisk udfordring — det er atletisk og krævende
- Ønsker selvdisciplin — den daglige praksis (seks dage om ugen) bygger viljestyrke
- Vil have en meditativ praksis — gentagelsen af den faste sekvens bliver en bevægelsesmeditation
Traditionelle regler
I klassisk Ashtanga følger man nogle traditioner, der kan virke strenge:
- Seks dages praksis — kun lørdag er hviledag
- Ingen praksis ved ny- og fuldmåne ("moon days")
- Kvinder springer over de første dage af menstruation
- Tidlig morgen — traditionelt starter man ved solopgang
I moderne Ashtanga-studier tilpasses disse regler ofte. Det vigtigste er regelmæssigheden, ikke rigiditet.
Prøv Ashtanga hos Yoga Bible
Er du nysgerrig på Ashtanga? Se vores ugentlige skema for Mysore- og ledte Ashtanga-klasser. Vil du dykke dybere ind i yogaens traditioner? Vores yogalæreruddannelse dækker alle de store stilarter, herunder Ashtangas filosofi og praksis.
When people say Ashtanga yoga, most think of sweat-dripping, athletic sequences in a hot room. But Ashtanga is far more than physical endurance — it's a complete system for personal transformation, dating back to the Indian sage Patanjali and his Yoga Sutras.
The eight limbs
The word "Ashtanga" comes from Sanskrit: ashta (eight) and anga (limb/part). The system consists of eight steps that together form a path toward inner freedom:
- Yama — Ethical guidelines (non-violence, truthfulness, non-stealing, moderation, non-greed)
- Niyama — Personal practices (cleanliness, contentment, discipline, self-study, devotion)
- Asana — Physical postures
- Pranayama — Breathing exercises
- Pratyahara — Sense withdrawal
- Dharana — Concentration
- Dhyana — Meditation
- Samadhi — Union/enlightenment
"Yoga is 99% practice and 1% theory." — Sri K. Pattabhi Jois
The six series
The physical Ashtanga practice, as passed down by Sri K. Pattabhi Jois in Mysore, India, is divided into six series of increasing difficulty:
- Primary Series (Yoga Chikitsa): "Yoga therapy" — cleanses and aligns the body. Most practitioners spend years here.
- Intermediate Series (Nadi Shodhana): "Nerve cleansing" — opens energy channels with deep backbends and arm balances.
- Advanced A-D: Four advanced series reserved for the most dedicated practitioners.
Each series has a fixed sequence of postures always performed in the same order. This is one of Ashtanga's most unique characteristics — and what sets it apart from most other styles.
The Mysore style
In a Mysore class, everyone practises at their own pace within the fixed sequence. The teacher moves around the room giving individual adjustments and new postures when the student is ready. There is no verbal instruction to the group.
It may sound intimidating, but Mysore is actually the most beginner-friendly form of Ashtanga — you start with the first few postures and slowly build up over weeks and months.
Who is Ashtanga for?
Ashtanga attracts those who:
- Love structure and consistency — the same sequence every day creates deep familiarity
- Seek physical challenge — it's athletic and demanding
- Want self-discipline — the daily practice (six days a week) builds willpower
- Desire a meditative practice — the repetition of the fixed sequence becomes a moving meditation
Traditional rules
In classical Ashtanga, certain traditions are followed that may seem strict:
- Six days of practice — only Saturday is a rest day
- No practice on new and full moon ("moon days")
- Women skip the first days of menstruation
- Early morning — traditionally you start at sunrise
In modern Ashtanga studios, these rules are often adapted. The most important thing is regularity, not rigidity.
Try Ashtanga at Yoga Bible
Curious about Ashtanga? Check our weekly schedule for Mysore and led Ashtanga classes. Want to dive deeper into yoga's traditions? Our yoga teacher training covers all the major styles, including Ashtanga's philosophy and practice.
