Ashtanga Yoga is a structured, breath-led practice rooted in discipline, repetition, and self-awareness. Developed by Sri K. Pattabhi Jois, the method follows a consistent sequence of postures designed to build inner heat, sharpen focus, and foster clarity over time. This heat, generated through breath and movement, isn’t just physical. It’s energetic. It supports detoxification, awakens presence, and creates space for transformation from the inside out.
To explore how this tradition lives in modern practice, we spoke with Crystal, a yoga teacher based in Huntsville, Alabama, who found in Ashtanga a rhythm that reshaped her practice, and her life. With years of lived experience and a deep respect for the lineage, Crystal brings both insight and accessibility to the discipline.
Structure as a Path to Presence
Ashtanga is often taught in a Mysore-style format, where students move through the same series at their own pace with teacher support. Although it is a flow-based yoga practice, what makes Ashtanga unique is its repetition. Each posture, each breath, is practiced in a set order that stays the same, day after day. For many, that consistency becomes a mirror. It reflects not only physical progress but internal patterns, mindset, and presence.
“I was introduced to Ashtanga at a time when I deeply needed structure and disciple—not physically, but mentally and spiritually,” Crystal shares. “It asked me to show up in a way nothing else had before.”
The practice is built on Tristhana: breath (ujjayi), posture (asana), and gaze (drishti). These focal points create a container for internal awareness. As the breath links each movement, it also generates tapas, or inner heat: a core principle of the practice. This heat supports both the physical body and the energetic process of letting go, refining attention, and returning to the present.
The Practice: What to Expect
A traditional Ashtanga session begins with Sun Salutations (Surya Namaskara A & B), followed by standing, seated, and finishing postures. Most students start with the Primary Series, which focuses on alignment, detoxification, and foundational strength. As practitioners progress, they may move into Intermediate or Advanced series.
Every posture is paced by steady, audible breath, creating a rhythm that anchors the practice. The consistent repetition of postures builds internal fire over time, awakening focus, resilience, and awareness from within.
Ashtanga is traditionally practiced six days a week, offering a structured rhythm that invites discipline, but also room for discovery. While it builds physical strength and flexibility, the real transformation happens beyond the poses.
“Over time, Ashtanga teaches you how to breathe through resistance, sit with uncertainty, and soften your inner dialogue,” says Crystal. “It’s not always easy, but it’s deeply transformative.”
Practice, Progress, and Patience
Crystal reminds students that progress in Ashtanga often unfolds slowly, and that’s the point. Some postures might take months to understand physically. Others may never arrive. In Ashtanga, that's not a flaw in the process, it is the process. Progress is made in the repetition, the breath, and the choice to return each day.
“This is a practice, and for me, also a performance,” she says. “I practice like everyone in the world is watching me while I am by myself. I give my very best each time I step on my mat. Every day is different.”
Because each movement is guided by the breath, Ashtanga becomes a kind of moving meditation, where repetition creates rhythm, and that rhythm creates space to listen inward. Perfection isn't the goal. Presence is.
Over time, the discipline you build on the mat starts to shape how you move through life. The breath that holds you in a challenging pose becomes the breath that steadies you in difficult moments in real life. The steadiness isn't just physical, it's internal.
Where to Begin
If you’re new to Ashtanga, start small. Crystal recommends beginning with five rounds of Sun Salutations in the morning. Let that repetition build rhythm. Let the breath generate warmth. Over time, these simple movements create a foundation for deeper exploration.
She also suggests reading Yoga Mala by Pattabhi Jois to better understand the tradition’s roots, and finding a teacher who honors both the structure and the nuance of Ashtanga to support your practice.
“You don’t have to be flexible, strong, or advanced,” she says. “You just have to be willing. Be patient with yourself, and know that every breath, every step, every stumble is part of the path.”
Practice With Crystal
Ready to experience the rhythm of Ashtanga? In this class, Crystal leads a condensed version of the traditional practice, featuring Sun Salutations (Surya Namaskara A & B) and the standing sequence.
Follow along in the video below for an express flow that introduces the breath-led structure of Ashtanga.
Meet the Teacher
Crystal is a US-based yoga teacher living in Huntsville, Alabama, and the founder of The Black Yoga Room, a practice space where structure, breath, and presence come together. Her teaching style blends the discipline of Ashtanga with strength-focused movement and an intuitive, accessible approach for all bodies.
You can learn more at theblackyogaroom.com or follow Crystal on Instagram at @blackyogaroom.
