Ashtanga teacher Paulina Haduong teaches how to safely get into Urdhva Dhanurasana, upward facing bow, sometimes known as wheel pose. This is an intense backbend, and this practice is recommended after another full practice or warmup.

A 45-minute Ashtanga flow that includes many of the primary series poses. Suggested props: 2 blocks.

These variations of Navasana (or Boat pose) will help you find and develop uddiyana bandha and build a strong core.

Suggested props: none

While not including any Ashtanga poses, this sequence of hip openers will help with backbends, splits and lotus and make many Ashtanga poses more accessible. Yogic theory suggests that the hips store pent up emotions and resentments. Opening the hips releases negativity, improves health, and crea...

Twisting increases the mobility of your spine, cleanses and detoxifies your organs and inner body, and aids digestion. In the ashtanga primary series, twisting in Marichasana C and D with arms bounds is challenging, but in this class we will go over variations of earlier twists in the series an...

Dropping back into and then standing up from a backbend can be fun and empowering, and you don’t need to be a gymnast! This class starts by warming up the back, legs, and shoulders. You’ll then use a wall as a prop to practice this skill on your own.

Suggested Props: A Blank Wall

Yoga can be hard on the wrists, elbows, and shoulders. Here are some warms ups for these delicate joints to help you prevent or rehab from injury.

Suggested Props: block, 3-5 pound weight.

Sun Salutations warm the body and build an inner heat that detoxifies the physical body and empowers the energetic body. As our attention is drawn inward, the practice rises from the tristhana (union of movement, breath, and focus). Asanas (poses) strengthen and unlock the body while the ujjayi (...

A class for those with an existing yoga practice looking to explore the Ashtanga lineage and get rooted in the fundamentals.

Even if you don’t have a lot of time, you can reap the benefits of practice by moving with your breath through this selection of classic primary series ashtanga poses.
Suggested props: Blocks and Strap

Part of the second series of Ashtanga, Bhekasana is a great pose to open the hips and shoulders in preparation for a back bend.
No suggested props
Intermediate level class

The perfect practice for when you sleep through the 6am Mysore alarm. Some primary poses mixed with some second series poses provide a well rounded practice rooted in breath, bandha and drishti.

This Ashtanga breathing sequence will focus your attention inward to quiet your mind. Short breath retentions will keep the mind steady. This practice can be a prelude for sitting meditation or as a meditation in itself.
Suggested props: whatever would make you comfortable sitting

Want to learn how to jump through in yoga? In this tutorial, You will learn simple yoga drills to build strength for the ashtanga yoga transition. Jumping through to seated requires upper body strength and practice, but this tutorial will break down how to effectively and safely work towards this...

The beginning of the Ashtanga second series offers postures that cleanse the body’s energy system and keep the spine supple and strong. With variations, these postures are accessible to all and will lead to increased energy and wellbeing.

Learn the modern and traditional variations of the notorious Bakasana Crow Pose. Jovan will break down the physical technique required as you build your confidence and deepen your understanding of the purpose behind Bakasana.

Starting off with Traditional Sun Salutations followed by Ashtanga’s Standing Sequence; Jovan’s focus will be on the hamstrings and the muscles within the groins to better access our longitudinal splits.

In this 70-minute video, Jovan will be taking you through an Ashtanga sequence, focusing on lengthening the spine and finding greater access into your backbends. Jump and flow your way through a shuffle of asanas found in intermediate and primary series.

In this 30 minute video, Jovan will be guiding you into your body going as you breathe your way through Sun A, Sun B, and the standing sequence of the Ashtanga Method.

In these 60 minutes, Jovan will be guiding you through the first portion of Intermediate Series (w/ modifications) where we begin to strengthen and open the spine, in preparation for deeper backbends. Experience an uplifting energetic response as Jovan keeps you grounded and tuned into the body. ...

In this 50-minute video, Jovan will be taking you through a challenging series of arm balances followed by passive shoulder stretching. Experience the energetic polarities of water and fire as you build your stamina and concentration. Familiarity with arm balances recommended.