Categories / Yoga, Pilates & mind-body
Ashtanga Yoga
Set sequences practised in a fixed order.
How to start
Learn the Primary Series gradually with an experienced teacher: sun salutations and standing poses first. Practise 3 to 5 days a week.
How to progress
Add postures only when the earlier ones feel comfortable, as taught.
What the evidence says
Evidence: limited
We found no trials of this particular format. A 2026 review of 30 trials (2,689 adults with overweight or obesity) found that yoga probably lowers blood pressure by about 4.4/2.1 mm Hg (moderate-quality evidence), with only small effects on cholesterol. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: It is demanding on the wrists, shoulders and hips. Learn from an experienced teacher.
Sources
12-week starter plan
Start with sun salutations and standing poses.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn with a teacher.
- Practise regularly.
- Rest on a moon day.
Common mistakes
- Skipping ahead.
- Forcing poses.
- Ignoring pain.
Kit and cost
Low Approximate UK prices.
- A non-slip mat
- A towel
- A class (about £8 to £15)
Frequently asked questions
Is ashtanga for beginners?
It is physically demanding. Look for a beginners or led class.
How often?
Traditionally six days a week, but start with three.
What is the primary series?
The first, standard sequence of postures.
Good for: Strength Flexibility Mood & stress
Compare with similar options
| Ashtanga Yoga | Vinyasa Yoga | Hot Yoga | Reformer Pilates | |
|---|---|---|---|---|
| Typical session | 75 min × 5/wk | 60 min × 3/wk | 60 min × 2/wk | 50 min × 2/wk |
| Effort | ●●●●○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Moderate cost | High cost |
| Equipment | Basic kit | Basic kit | Basic kit | Specialist kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Moderate fitness | Some fitness | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |