How to Start Ashtanga Yoga at Home or in a Studio: A Beginner’s Prep Guide
- Jo Sistla
- May 29
- 3 min read
Updated: Sep 5
When I think back to my first Ashtanga class, I remember feeling equal parts curiosity and hesitation. I wasn’t sure what to expect—only that the practice had a reputation for being intense, structured, and honestly… a little intimidating.
But once I stepped onto the mat, I found something far more personal: a steady rhythm, a breath that anchored me, and a quiet invitation to return again and again. If you’re considering starting Ashtanga yoga, whether from your living room or in a local studio, this guide is FOR YOU.
What is Ashtanga Yoga, Really?
Ashtanga yoga is a traditional system that links breath, movement, and gaze in a specific sequence of postures. Rooted in Mysore, India, it was developed by Sri K. Pattabhi Jois and continues to be taught in a methodical and deeply personal way.
It’s not about flexibility or fancy poses—it’s about showing up, listening to your breath, and learning to be present. That’s the real work.
The practice is typically offered in two ways:
Led Class: Everyone practices together with verbal cues from the teacher.
Mysore Style: You move at your own pace while receiving individual guidance. This is the traditional and, in my opinion, the most transformative way to begin.
How to start Ashtanga yoga? Do I Need Experience?
Absolutely not. In fact, I often tell new students:
“If you can breathe, you can begin.”
We start slow. You learn just a few postures at a time—often beginning with the breath and the Sun Salutations. The rest unfolds naturally. Over time, your practice becomes something deeply your own.
If you're unsure about some of the stories you’ve heard around Ashtanga (like it being rigid, too hard, or only for the young and bendy), I’ve written about that here: 👉 Busting Common Ashtanga Myths
What to Expect in Your First Class?
Whether you’re stepping into a studio or joining from home, here are a few things to keep in mind:
✦ What to Wear
Something that's comfortable, hugs the body but doesn’t restrict it—fitted leggings or shorts and a breathable top that won’t flip during forward bends or jump-backs.
✦ What to Bring
A non-slip yoga mat / a yoga towel or cotton rug to lay on your existing mat
A small towel (yes, you’ll sweat)
An open mind and a sense of humour
Water (for after class)
✦ What Class Might Look Like
In a led class, you’ll follow the teacher’s cues. In a Mysore-style class, you’ll learn a few postures and be guided individually. It may feel quiet, even unfamiliar—but that’s where the magic lies.
Can I Learn Ashtanga Yoga Online?
Absolutely. In fact, many of my students begin online—especially those juggling travel, work-from-home schedules, parenting, or simply living far from a teacher.
With live virtual Mysore-style sessions, I’m able to guide you in real-time, just like in a studio. It’s personal, practical, and surprisingly grounding—even through a screen.
You can start small, build consistency, and grow your practice at your own pace—all from home.
A Few Gentle Tips
Start with fewer expectations and more curiosity.
Consistency matters more than intensity. Even thrice a week is a beautiful beginning.
Ask questions. Whether online or in-person, your teacher is there to walk with you.
Let your breath lead. The shape of the pose is less important than how you breathe within it.
If this resonates, I’d love to support your journey.
🧘♀️ Online Mysore Classes: Live, real-time guidance to help you build a strong foundation wherever you are in the world.
🌴 In-Person Mysore Program in Goa: Traditional Ashtanga taught in an intimate community setting, just as it’s shared in Mysore.
🌀 Workshops & Immersions: Focused offerings to deepen your understanding and grow in community.
Closing Thoughts
Beginning Ashtanga yoga is less about learning a system and more about remembering a rhythm—your own.
"So take a breath. Start small. Show up for yourself. The practice will meet you exactly where you are."
And I’ll be right here if you’d like some company along the way.
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