Comparing Ashtanga and Vinyasa Yoga: Benefits and Differences

While yoga has been around for centuries, it continues to grow in popularity. It offers a holistic approach to exercise. It can be adapted to different levels of fitness and is suitable for all ages. You can practice yoga while pregnant or if you have limited mobility.

There are several styles of yoga. Hatha yoga is the overall traditional practice, but among yoga styles, there are variations. These include popular Ashtanga ("eight limbs") and Vinyasa("to place in a special way") yoga.

At many yoga studios, you're also likely to find offerings such as:

Power Yoga: focuses on strength and flexibility by moving through vigorous sequences.
Restorative Yoga: gentle; uses props and poses that are held to promote relaxation.
Yin Yoga: focused on increasing flexibility by holding passive poses.
Iyengar Yoga: This form of Hatha yoga emphasizes proper alignment by using props like straps and blocks.
Vinyasa Yoga: a flowing sequence that links breathwork with the poses.
Ashtanga Yoga: physically demanding, using a specific sequence of physical postures.

The Mindful Purpose Institute offers a convenient online yoga teacher training course that clearly shows how to safely lead classes, including in the vibrant Ashtanga and Vinyasa practices.
When it comes to Ashtanga vs Vinyasa yoga, both seek that same mind-body connection as a tool for inner peace and spiritual growth, but with variations in how to achieve it. As a yoga teacher, which physical practice is best-suited to your style? Here's more about the differences between Ashtanga and Vinyasa yoga.

Key Differences Between Vinyasa and Ashtanga Yoga

Ashtanga translates as "eight limbs," and is based on the Patanjali yoga sutras. It's a very dynamic form of yoga, meant to generate purifying heat within the body. Many yoga practitioners consider Ashtanga classes a powerful cardio workout.

In an Ashtanga yoga class, you practice the same challenging poses each time, and in the same sequence. This includes both Sun Salutations and seated or standing yoga postures. Tradition, discipline, and consistency are key.

The instructor can lead the entire class through the flowing movements at a unified pace or conduct Mysore-style classes. These are more traditional, where the student follows the same poses in sequence, but does them at their own pace. The yoga teacher is available to provide support and corrections.

Vinyasa yoga classes are a bit looser, with more variety in poses and greater leeway in sequencing. There is still an emphasis on creating a "flow", but you're not doing the same seated postures or standing postures each time, as with Ashtanga yoga.

Both Vinyasa and Ashtanga emphasize breath control and build upper body strength.

The Mindful Purpose Institute offers a yoga sequencing online course that opens up possibilities for students at all levels.

One perfect overall description of the two versions is that Ashtanga is like school, and Vinyasa is like recess!

Vinyasa Yoga:

The sequence can be creatively curated by the instructor
Pace can be adjusted; breath is connected to the postures
A wider variety of poses

Ashtanga Yoga:

More disciplined with a routine series of moves
Faster and more rigorous
Focus is on experience through repetition

Understanding Vinyasa Yoga

Unlike Ashtanga, the Vinyasa flow is more flexible, giving the instructor more leeway to mix it up with different poses and sequences. No two Vinyasa classes are alike!

The teacher can get creative, connecting the flow state to breath and adjusting the speed of the sequence. Some liken it to a moving meditation.

Benefits of Vinyasa Yoga

Vinyasa yoga is great for improving flexibility, range of motion, and balance. The continuous, dynamic moves strengthen various muscle groups as well as heart and bone health. The pace of sequencing has calorie-burning benefits to help with weight loss.

Vinyasa yoga is the right fit for you if you:

Enjoy variety in a practice
Want something that feels like moving meditation
Want to reduce the risk of injury

You would be a good Vinyasa teacher if you:

Enjoy creating classes and sequences with a specific purpose or focus
Are passionate about proper alignment to reduce injury risk
See the creative possibilities within a variety of asanas

Understanding Ashtanga Yoga

To practice Ashtanga is to follow a disciplined yoga path based on a set sequence. It includes a progressive series of six levels—beginning with the Primary Series (Yoga Chikitsa, or Yoga Therapy)—that advance through increasingly challenging postures. Following these sequences helps build consistency and provides a way to monitor personal progress.

Ashtanga is considered very athletic and physically challenging, with a focus on building strength and cardio endurance. Breathwork is also central, coordinating with each movement.

Benefits of Ashtanga Yoga

Increased flexibility
Greater muscular strength and cardiovascular endurance
The precise movements help balance and coordination
Reduction of chronic pain
Increased self-discipline and mental focus

Conclusion

Both Ashtanga and Vinyasa yoga share the same goals of better physical fitness, mental clarity, and a deeper spiritual practice. The methods for achieving them differ slightly, in pace and variety. Both are based upon a traditional Hatha yoga practice, but with a few twists.

Ashtanga classes are very structured, using repetition as a tool to monitor progress. The pace and sequencing are consistent each time, using the same postures to generate internal heat in the body as a way to purify it.

Vinyasa classes are also challenging, but can be designed around a specific goal or meaning. The yoga teacher is free to create a "flow" sequence around a variety of postures. Breathing exercises are central to both Ashtanga and Vinyasa yoga.

The Mindful Purpose Institute offers a convenient online yoga teacher training course, as well as a yoga sequencing online course. These courses are purpose-built to give you the tools and understanding to create dynamic, meaningful classes.

Whether you lean more towards Ashtanga vs Vinyasa, our yoga teacher training will elevate your classes as well as your own yoga practice. Explore our offerings!