8 Ashtanga Myths & Misconceptions dispelled

Jo Sistla
Aug 6, 2024
6 min read

Updated: Dec 30, 2024

As a practitioner and teacher, I know what a bad reputation my chosen style of asana practice gets. When I mention I teach or practice Ashtanga yoga, I often see people recoil from intimidation.

We are in the day and age where most people are influenced by what they’ve seen on social media, many may have witnessed pretzel-like postures or perhaps heard about gruelling 6days a week of early morning practice. In a time where fitness for many is all about ‘slowing down’ & ‘self-care’, Ashtanga is perceived as “it’s too intense for me”. Sure, it tends to attract people that are somewhat ‘driven’ to say the least, but it is a transformative practice nonetheless.

Ashtanga is often misunderstood and gets an undeserved bad reputation. I’d like to clarify some of these. Here are the 8 most common Ashtanga myths & misconceptions out there:

MYTH 1: Ashtanga is not for beginners.

When a child is born, does it already know how to walk? Of course not. Isn’t the point of practice to learn? Just like a parent holds the child’s hand as it learns to walk, a teacher will guide you through the practice. Just take that first step fearlessly because no matter where you are in your yoga journey, there’s something for you in this practice.

MYTH 2: You need to be young & super flexible to practice Ashtanga.

I used to think this too when I began until I realised that it is for people of all ages and flexibility isn’t a pre-requisite. I’ve seen people of all ages thrive in the practice, many who have picked up the practice in their late 30s or 40s even.

As far as flexibility is concerned, it develops over time and consistent practice. Did you know that the practice not only makes the body flexible, but it also improves mental agility? In my experience, I am more flexible now than I used to be before I started Ashtanga. So trust me when I say this, by focusing on the breath and alignment you’ll gradually get flexible too! It’s about building new neural pathways.

MYTH 3: Ashtanga is rigidly structured.

The structured sequence of Ashtanga can seem rigid at first, but I found it to be incredibly freeing. Knowing the sequence helped me dive deeper into each posture and understand its benefits. The fact is, things get in the way. Life happens, relationships happen, you might travel or get sick. Sometimes your body just needs a break. If it’s not possible for you to practice six days per week, you practice when and how you can. The sequence can be modified to a certain extent to suit the special need instead of skipping the practice altogether. You can skip variations of the same posture, avoid vinyasas between sides or shorten your practice to fit it into the time and energy you have available. Over time, I have been able to create a moving meditation that continues to transform both my body and mind.

MYTH 4: The practice is too intense and meant for advanced practitioners.

The practice is only as intense as you make it, is open to all levels and, is also incredibly rewarding. I learned to go at my own pace and found that the primary series, Yoga Chikitsa (Yoga Therapy), is designed to purify and heal the body, making it accessible for everyone. There's no rush to master advanced postures. It's all about your personal journey and progress. Go at your own pace, a teacher will guide you with modifications where necessary / if you’re working with an injury.

When approached with sensitivity and wisdom, Ashtanga yoga is a powerful tool to help calm the mind and tune the body. It is meant to help us find equanimity by striking a balance between opposing extremes and settle the mind. But like anything, if we take things too literally or use too much force, there is a risk of becoming stuck, dogmatic and losing the essence of the practice.

MYTH 5: You Must Practice Six Days a Week.

While it is traditionally recommended to practice 6 days a week, minus moon days & ladies’ holidays, you can start with 2 or 3 days a week. When I started, I began with just two or three days a week, and it was still incredibly beneficial. The key is to find a routine that works for you and gradually build on it. Be kind to your body. Don't feel pressured to dive into a six-day practice right away. Remember it’s the consistency of the practice that provides a strong foundation for growth and progress.

MYTH 6: You Need to Memorize the Entire Sequence Before Starting

Do I need to already know how to hit a tennis ball before I take tennis lessons? Absolutely not. You’re not going to do the entire sequence on your first day or in the first week even! The approach towards the practice has been traditionally designed in a way that the teacher introduces the practitioner to postures gradually, over a period of time, offering cues through each posture and adjustments along the way.

Fun fact, when I started ashtanga I was also intimidated about memorizing the sequence. However, over time I naturally started to remember the sequence. That’s the power of repetition. Trust the process and take it one step at a time— you start where you are, then grow and transform along the way. If you can breathe, you can do Ashtanga yoga.

MYTH 7: You have to be a morning person / wake up very early to practice Ashtanga.

Truth be told, I am not innately a morning person. For the initial few years of my yoga journey, I practiced in the evenings because I worked during the day and the evenings are all I had. I also struggled with sleep back then so waking up at 4 or 5am to finish practicing before I left home at 7am for work was unimaginable. Only when I switched jobs, did my schedule allow me to fit in a practice at 6am. By then my sleep issues were fixed thanks to yoga & I had slowly gravitated towards an early morning routine which I built over time.

I now prefer an early morning practice because it sets me up for the rest of my day. However, what’s important is to get the practice done so, if you can’t do mornings then practicing in the evening is just fine.

MYTH 8: Ashtanga is All About Physical Postures & the best teachers are the ones with the most advanced practices / social media presence.

While Ashtanga is known for its physical intensity, you’ll be surprised to know it's actually a holistic practice. It integrates breath, focus, and meditation. According to the eight limbs of Ashtanga yoga, outlined by Patanjali, Asana is the 3rd limb of the practice. While the other limbs of Ashtanga emphasize ethical guidelines, breath control, sensory withdrawal, concentration, and meditation, Asana is a gateway to understanding them better. Embracing these aspects has led to profound inner transformation and a deeper connection to myself.

Teaching is an art and a practice in itself. It is important to find a teacher who resonates with you. Are they authentic? You’ll know when you meet them if they are who they appear to be on social media. A good teacher is empathetic, compassionate, and has the practitioner’s best interest in mind while conveying their understanding of the practice. Just because someone is able to do difficult physical postures does not necessarily make them wise or kind or a good human being.

Ashtanga yoga is a beautiful and rewarding practice with so much to offer practitioners at any level. By debunking these common myths, I hope to encourage you to take that first step onto your mat with an open mind and heart. Remember, every yogi was once a beginner. The journey of Ashtanga is about progress, not perfection. Embrace the practice, and you'll discover a path of growth, healing, and self-discovery.