Yoga has become an increasingly popular practice in the West, providing mental, physical, and spiritual benefits to millions. Ashtanga and Vinyasa are two of the most common yoga styles. While they share some similarities, they each have unique qualities. This article will examine the differences between Ashtanga vs Vinyasa yoga to help you determine which style may be best for you.
Ashtanga and Vinyasa yoga both originate from the Ashtanga Vinyasa system developed by Sri K. Pattabhi Jois in Mysore, India. They are rooted in the 8 limbs of yoga from Patanjali’s Yoga Sutras and synchronize movement with breath. The main differences lie in their structure and pacing.
Ashtanga follows a set sequence of postures, while Vinyasa allows for more flexibility in pose order. Ashtanga moves at a faster pace by linking each movement to breath, whereas Vinyasa offers more time between poses. Understanding these key distinctions will provide insight into which practice best suits your needs and goals.
Ashtanga Yoga
Ashtanga translates to “eight limbs” referring to the 8 limbs of yoga from Patanjali’s Yoga Sutras: yama (ethical standards), niyama (self-discipline), asana (postures), pranayama (breath control), pratyahara (withdrawal of senses), dharana (concentration), dhyana (meditation), and samadhi (total absorption).
Ashtanga yoga focuses primarily on the asana limb by linking breath and movement through a set sequence of postures. There are 6 established sequences that progressively increase in difficulty:
- Primary series: Yoga Chikitsa (Yoga Therapy)
- Intermediate series: Nadi Shodhana (Purification of Nervous System)
- Advanced A, B, C, D series
The primary series serves as the foundation which students must master before moving to the next level. Each series has about 60-70 poses linked together by jump backs/jump throughs (vinyasas) and synchronized with the breath.
For example, a vinyasa between poses is executed by inhaling and coming into plank pose, exhaling and lowering down into chaturanga (low pushup), inhaling and upward facing dog, then exhaling and moving into down dog. On the next inhale the next posture in the sequence is entered.
Jumping back and through synchronizes breath and movement, building internal heat, focus, strength and flexibility. Ashtanga is an athletic and rigorous style requiring discipline to learn the sequence and maintain timing of the breath.
Students progress through the series at their own pace with the guidance of a teacher. Each student does the same practice in the same order building inner fire, purifying the body and bringing clarity to the mind. Ashtanga is meant to be a moving meditation connecting breath, body and mind.
Vinyasa Yoga
The term Vinyasa means “to place in a special way” and refers to the connection between movement and breath. Like Ashtanga, Vinyasa coordinates postures and breathing. However, Vinyasa allows for more variety in the sequence of poses.
While Ashtanga follows set series, Vinyasa yoga gives teachers creative freedom to build unique sequences drawing from various yoga styles. Sequences can be designed based on a specific theme, energetic effect, chakra focus, or to target certain muscle groups.
Postures are linked together in flowing sequences, however there is no set sequence of poses that is mandatory. Teachers design their own classes inspired by their knowledge of poses and anatomy.
The breath is used to initiate movement and connect the postures into a smooth dance-like flow. The inhale is used as a cue to open or extend, while the exhale draws inward. Key Vinyasa transitions include:
- Chaturanga to Upward Facing Dog
- Plank to Chaturanga
- Downward Facing Dog to Forward Fold
Pacing is another major difference. Ashtanga flows continuously at a faster tempo with each movement linked to the breath. Vinyasa allows for more time between postures to focus on alignment, provide hands-on adjustments, or offer variations. Class styles can range from moderately-paced flows to slow-burning rigorous practices depending on the teacher.
This flexibility allows students to practice Vinyasa at varying intensities. Beginner sequences are gentle and straightforward while more advanced practitioners use their strength and familiarity with postures to intensify their practice.
Comparison of Ashtanga vs Vinyasa Yoga
| Ashtanga | Vinyasa |
| – | – |
| Set sequence of poses | Flexibility in pose order |
| Always same order progression | Creative sequences by teacher |
| Continuous fast pace | Varied pacing from gentle to vigorous |
| Athletic, synchronized with breath | Flowing, breath-connected transitions |
| Jumps/vinyasas to link poses | Vinyasas optional between poses |
| Intense internal heat | Range of intensity levels |
| Meditative, rigid focus | More social, community atmosphere |
Which Style is Best For You?
When deciding between Ashtanga vs Vinyasa, consider your goals, experience level, and preferences. Here are some key insights:
For Beginners
Vinyasa is ideal for newer yogis since teachers can modify poses and flows to meet your ability. The variety also helps beginners experience different yoga styles to find what resonates.
For Advanced Practitioners
Ashtanga provides a set progression of challenging postures to help experienced yogis refine their practice. The discipline and ritual builds mental focus and inner clarity.
For a Spiritual Practice
Ashtanga’s meditative quality helps calm the mind and connect with your inner self. The ritualistic format fosters self-reflection.
For Flexibility Creativity
Vinyasa’s variety and freedom of sequencing allows exploration of new poses and transitions. Teachers introduce new variations keeping your body and mind adaptable.
For a Workout
Ashtanga’s continuous pace and internal heat builds strength, stamina and endurance. The athleticism makes it an excellent yoga workout.
For Community Connection
Vinyasa’s social atmosphere fosters relationships and friendships off the mat. The less rigid structure connects you with fellow yogis.
Conclusion
Ashtanga and Vinyasa yoga have many similarities, yet subtle differences in their pacing, structure, and teaching formats. By understanding their unique qualities, you can decide which style best serves your goals and personality. Both provide wonderful tools for building strength, flexibility, focus, and inner peace. Try each type and listen to what your body needs in the present moment. Over time your practice may organically evolve as your needs change. Honor where your spirit calls you to explore on your journey towards health, self-awareness and vitality.
FAQs About Ashtanga vs Vinyasa Yoga
Is one style more physically challenging than the other, and which is better for beginners?
Ashtanga is generally considered more physically demanding due to its structured, rigorous sequence. Vinyasa offers more adaptability, making it a better choice for beginners seeking a gentler introduction to yoga.
What role does breath play in Ashtanga and Vinyasa yoga, and how do they differ?
Both emphasize breath, but Ashtanga uses a specific breath-to-movement ratio (ujjayi breath), while Vinyasa encourages natural breathing. Ashtanga’s strict breath control enhances focus, while Vinyasa’s approach allows for a more intuitive breath.
What are the potential benefits and drawbacks of practicing Ashtanga and Vinyasa yoga?
Ashtanga offers discipline, strength, and focus but can be physically demanding. Vinyasa provides creativity, adaptability, and mindfulness but may lack the structure some prefer. The choice depends on individual goals and preferences.
How do I choose between Ashtanga and Vinyasa yoga based on my fitness goals and preferences?
Choose Ashtanga for structured, rigorous practice and precise alignment. Opt for Vinyasa for flexibility, creativity, and mindfulness. Consider your fitness level and what resonates with your goals and preferences.
Are there variations or hybrids of Ashtanga and Vinyasa yoga that blend elements of both styles?
Yes, there are hybrid styles like Ashtanga Vinyasa that incorporate Ashtanga’s discipline and Vinyasa’s creativity. These styles offer a balanced blend of structure and adaptability for a unique practice.
