Ashtanga Yoga

A flow of poses integrated with deep and deliberate breathing

History of Ashtanga

Ashtanga yoga was first codified and taught by Sri K. Pattabhi Jois (1915-2009). Sri K. Pattabhi Jois studied under Tirumalai Krishnamacharya (1888-1989) from the age of 12, and Krishnamacharya’s teaching greatly influenced him in the creation of Ashtanga yoga, but he also found guidance in classical Sanskrit works such as Svami Svatmarama’s fifteenth-century yoga manual Hatha Yoga Pradipika and Patanjali’s collection of aphorisms Yoga Sutra (compiled prior to 400 CE).

One element Ashtanga yoga has in common with Patanjali’s yoga philosophy is the emphasis on the eight (asht) limbs (anga) of yoga: yama (moral discipline), niyama ([self-] restraint, purification), asana (posture), pranayama (breath control), pratyahara (withdrawing the mind from the senses), dharana (concentration), dhyana (meditation), and samadhi (union with the object of meditation). Pattabhi Jois thought that it was essential to practice asanas before one could master the other seven limbs. Perhaps because of Ashtanga yoga’s close connection to ancient yogic scriptures, it is often referred to as a modern-day form of classical yoga.

The Primary Series

Ashtanga Vinyasa encompasses asanas and breath joined in a flow and cultivates a healthy body in all aspects: physical, mental and spiritual. The classical Ashtanga yoga class, Primary series starts with five sun salutation A followed by five sun salutation B. The sun salutations are followed by a sequence of standing and seated postures from three different series: Yoga Chikitsa (Yoga Therapy/First Series), Nadi Shodhana (Nerve Purifier/Second Series) and Sthira Bagha (Centering of Strength/Third Series). You need to master the postures of the first series before moving on to those of the second.


All movement is linked with breath into a flow. With Ashtanga vinyasa, you will become stronger, more flexible, and more focused through progressive techniques of breathing, postures, and movement. At Yogateket, you can progress through the classical Ashtanga yoga series and, when you feel ready, discover variations that will take you to the next level of your practice.

Possible benefits of Ashtanga-yoga

·             Tones body and mind
·             Increases flexibility and strength
·             Improves bodily coordination
·             Increase stamina and endurance
·             Increases the blood circulation
·             Reduces stress
·             Contributes to a strong and healthy spine

2 Programs

4 weeks
Sofia ashtanga beginner program

Ashtanga Fundamentals

Welcome to Ashtanga fundamentals a four-week course in Ashtanga vinyasa for beginners.

The goal of the program is to get to a level where we have developed a self-practice so we can use it as a base to an everyday easy yoga practice at home. 

Understand the basics of the Ashtanga yoga method. Get the tools and inspiration to practice yoga more regularly.

Good luck! 
5 weeks
Whole30 yoga program at yogateket

Whole30 Class Program

Are you looking to incorporate healthy movement into your lifestyle this 2019? 

We have made a special program for you who are following the Whole30 timeline. But of course, anyone can start this 30 days of yoga classes, movement, breathing, and mindfulness. 

Enjoy the classes.

1 Challenge

1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This week one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that are trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous


10 Classes

45 min
Ashtanga yoga Sofia Soori Yogateket

Finishing Sequence Practice

Short of time? This practice warms up the body with some Sun Salutations and then goes straight to focus on the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi since there are not detailed instructions on how to do certain asanas.

60 min
Ashtanga yoga Sofia Soori Yogateket

Glimpse of Ashtanga Intermediate Series

This practice is for the more advanced yoga practitioner. We are trying out some of the postures from the second series of Ashtanga, a sequence which you are ready to start after years of practicing Ashtanga Primary Series with consistency.

10 min

Pincha Mayurasana Tutorial

Do you want to learn to balance on your forearms? This short tutorial will give you some tips and drills to help you get your forearm balances going! 
5 min

What is Ashtanga?

This video is for you who whats to know what the Ashtanga yoga method is all about and how to recognize it. Take five minutes to learn more about it.
25 min
Handstand yoga

Flow and Fly

This class is an intense but fun flow where you get to play with handstands. We start slow, warming up our wrists and body to then get upside down. Feel free to practice close to a wall and get ready to flow and fly!

20 min

Drop Into Backbends

Want to learn how do "drop backs"? Then this is the class for you. A "drop back" is the transition from standing up to Urdhva Dhanurasana (wheel pose). Place your mat close to a wall and make sure you have warmed up you back before coming into this class to move safely into backbends. 
25 min
extended triangle pose ashtanga yoga

Advanced Ashtanga - Short of Time

This short Ashtanga class is for you who already have a regular and experienced Ashtanga yoga practice. There are not a lot of descriptions on how to do the poses, but more of an effective flow to get your body nice and warm.

The perfect practice when you are short of time or traveling.

30 min
Ashtanaga yoga

Short Ashtanga Practice

If you are short of time, a shorter yoga routine is of course much better than no yoga at all. You start this session with still sitting to get grounded before start building up heat with Surya namaskar Continuing with forward folds, twists and to finish of with a couple rounds back bends.

90 min
Ashtanga yoga Uppsala warrior pose

Ashtanga Full Primary Series

Ashtanga full primary series with fewer instructions, Just simple guiding and timing of postures in this full primary. A Led Primary Series class is effective in taking away bad self-practice habits such as a wandering mind, losing the connection with the breath, or fidgeting between postures, and provides an opportunity to refine your practice by following the ‘count’ as it is traditionally prescribed.

45 min
yoga ashtanga up dog

Ashtanga Vinyasa Intro

This class is an introduction to Ashtanga yoga, so if you're new and want to learn the fundamentals, this class is a great start. Sofia will touch on three parts of the eight limbs of yoga: Asana (posture), Pranayama (control of breath) and a little bit of meditation (Dhyana).