Ashtanga Vinyasa
Pattabhi Jois's system.
Full Series (Mysore)
Practice at your own pace. In a Mysore room, the teacher gives you poses one at a time as you’re ready. Start with Sūrya Namaskāra and add poses as they come. Focus on breath (ujjāyī), bandhas (mūla and uḍḍiyāna), and dṛṣṭi (gaze point). Stop at your ‘stopping pose’ and go to finishing.
The Mysore Method
Mysore-style is the traditional way Ashtanga is taught. Students practice independently at their own pace while a teacher moves around the room offering hands-on adjustments and giving new poses when the student is ready.
There is no led count. You memorize the sequence and move through it with your own breath. The teacher's role is to support, correct, and advance you when appropriate.
This self-practice format builds discipline (tapas), self-awareness, and a deep internalization of the sequence over months and years.
Primary Series
Yoga Therapy
Stand at attention, hands in prayer