5 Things You Should Know Before Your First Ashtanga Yoga Class

1. It’s Hot, So Be Prepared to Sweat…. A Lot..

Though it’s not Bikram, the room is probably going to be hotter than what you’re used to. In Ashtanga Yoga, there’s great emphasis placed on building your own internal fire, otherwise known as agni. Ashtanga Yoga is heavily dependent on Sun Salutations which gets your heart pumping and heats your from the inside out. You're encouraged to hydrate beforehand, but stronadvised not to drink water during the 90 minute class, as you'll put out the "internal fire" that you worked so hard to create.

2. Your Instructor will Probably Touch You

Ashtanga Yoga relies less on demonstrations by the instructor, and more on assists. Your instructor is trained to push, pull, and twist your body to get you deeper into poses. These modifications are meant to feel good, and not meant to be uncomfortable. If you wish not to be touched my an instrcuctor, you can politely ask the instructor before class to express the modifications verbally, rather than physically.

3. It’s Fast Paced and Repetitive

Every Ashtanga Yoga class is comprised of a sequence of poses that are done in the same order each time. The 90 minute class always begins with 10 Sun Salutations to get your body moving and warm, followed by a standing sequence, and seated sequence, and a closing sequnce. When you're seated, you'll transition from each pose with mini versions of these sun salutations to keep your body warm and your blood flowing. Ashtaga Yoga is much like a fluid dance; not only to keep your muscles working, but to relax your mind as well.

4. It's All About the Bandhas

There are two main "locks" or seals that you hold: mula bandha is the anal lock, and uddiyana bandha is the lower abdominal lock. The mula bandha is similar to a kegel, and engages your pelvic floor, while in the uddiyana bandha, you're engaging your lower core, pulling your belly button towards your spine. You should remain in these bandhas for the entirety of the class to allow energy to flow upward through your body.

5. It’s Heavy on the Hamstrings

Many people don't quite know how tight their hamstrings really are - and are surprised after their first class. Ashtanga Yoga is heavy on folding - whether it's forward bends while standing up or touching your toes while seated. You will learn to hinge your body in ways that you haven't before, and as a result, your hamstrings will be feeling it.