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Ashtanga yoga for beginners: a 40-minute short form

A short form of the Ashtanga practice in its traditional order: sun salutations, the standing fundamentals, the first standing and seated poses of the primary series, and a seated close. Most poses are held for five breaths, moving on the breath in between, with one breath for each movement of the sun salutations. Step back rather than jumping, lower with your knees down, and bend your knees in the folds. The headstand, shoulderstand and lotus that end a traditional practice are left out until a teacher has taught them. Learn the sun salutations step by step first if they're new to you.

40 minBeginner18 movesA stepShoulders · Hamstrings · Quads · Adductors · Abs · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Sun salutations

  1. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoOne breath per movement, with 5 breaths in downward dog. Step back rather than jump, lower with your knees down, and use low cobra instead of upward dog until they're easyEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Sun salutation B (Surya Namaskar B)3 rounds
    Intermediate · Quads, Shoulders, Glutes · 3D demoAdds chair pose and warrior I. If your breath runs ahead of the movement, stay in downward dog for a few extra breathsEasier: Sun salutation A (Surya Namaskar A)

Standing fundamentals

  1. Hip hinge fold5 breaths
    Beginner · 3D demoStands in for the two big-toe folds. Knees bent, back long, hands on your shins or blocksHarder: Seated forward fold (Paschimottanasana)
  2. Triangle pose (Utthita Trikonasana)5 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on your shin or a blockEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  3. Revolved triangle pose (Parivrtta Trikonasana)5 breaths each side
    Advanced · Hamstrings, Abs, Glutes · 3D demoA shorter stance, your hand on a block inside your front foot; turn from your ribs, not your neckEasier: Pyramid pose (Parsvottanasana)Harder: Revolved half moon pose (Parivrtta Ardha Chandrasana)
  4. Extended side angle (Utthita Parsvakonasana)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoForearm on your front thighEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)
  5. Wide-legged standing forward fold (Prasarita Padottanasana)5 breaths
    Beginner · Hamstrings, Adductors, Back · 3D demoHands on blocks with a flat back. With glaucoma or osteoporosis, keep your head up and your back longHarder: Pyramid pose (Parsvottanasana)
  6. Pyramid pose (Parsvottanasana)5 breaths each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks. With glaucoma, rest your hands on a chair and keep your head upEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)

Standing poses from the primary series

  1. Chair pose (Utkatasana)5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHarder: Revolved chair pose (Parivrtta Utkatasana)
  2. Warrior I (Virabhadrasana I)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Seated poses from the primary series

  1. Staff pose (Dandasana)5 breaths
    Beginner · Back, Abs, Hamstrings · 3D demoSit on a folded blanket so your back can stay tallHarder: Boat pose (Navasana)
  2. Seated forward fold (Paschimottanasana)5 breaths
    Intermediate · Hamstrings, Back, Calves · 3D demoKnees bent, folding from your hips. With osteoporosis, sit tall instead of foldingEasier: Head-to-knee pose (Janu Sirsasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Upward plank pose (Purvottanasana)5 breaths
    Intermediate · Shoulders, Triceps, Glutes · 3D demoKnees bent, as a reverse tabletop, until the straight-leg version is comfortableEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)
  4. Head-to-knee pose (Janu Sirsasana)5 breaths each side
    Beginner · Hamstrings, Back, Adductors · 3D demoFold from your hips over the straight leg; a strap around your foot helpsHarder: Seated forward fold (Paschimottanasana)
  5. Boat pose (Navasana)3 × 5 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoKnees bent, hands behind your thighs if you need; rest between roundsEasier: Staff pose (Dandasana)Harder: L-sit

Close

  1. Easy pose (Sukhasana)10 breaths
    Beginner · Hip flexors, Back · 3D demoIn place of lotus; sit on a cushion so your knees are no higher than your hipsHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Corpse pose (Savasana)5 min
    Beginner · 3D demoAt least 5 minutes is the move page's dose

Tips

  • In a first Mysore-style class, a teacher may teach only the sun salutations and the closing poses. For a 20-minute version, do the sun salutations, then easy pose and rest.
  • In Ashtanga, a short flow back through downward dog links the seated poses. Add one between seated poses once the session feels easy.
  • Two or three times a week is a good start: the trial that found stronger legs used two 60-minute sessions a week for 8 months. Add brisk walking or other aerobic exercise on other days.
  • With glaucoma, leave out inversions, keep folds brief with your head up, rest your hands on a chair in downward dog, and breathe normally rather than with a narrowed throat.
  • With osteoporosis, fold only from your hips with a long back, and don't round deeply.
  • In pregnancy, don't start Ashtanga now. If you already practise, tell your teacher and midwife, and step rather than jump.
  • Ready for more: build to 5 rounds of each sun salutation, then try a led beginners' class.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the ashtanga yoga for beginners: a 40-minute short form take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.