Ashtanga Yoga Foundations: Build Your Practice From Scratch
Starting Ashtanga yoga does not require flexibility or a perfect body. I guide you through the fundamental postures, breathwork, and technique so you can build a sustainable practice at home or in the studio, exactly where you are today.
A seated pose from the beginning of the practice. This image was for a course for absolute beginners, showing that yoga is accessible to everyone. The most important thing is simply to practice.
A simple standing forward fold, or Uttanasana. To practice correctly and for the long term, you need a teacher who has already walked the path and can guide you so you do not get lost along the way.
A seated split, Hanumanasana. While this is an advanced pose, the journey to get there starts with foundational stretches and consistent practice. I help beginners build their flexibility and strength step by step.
Adho Mukha Svanasana, or Downward-Facing Dog. The goal is to turn instructions into your own experience. Ashtanga is an intellectual practice that becomes meditative as you learn to feel the alignment in your own body.
My home practice surrounded by birthday balloons. I draw inspiration from my students, and on this day, I was just happy to get my practice done while my daughter slept a little longer.
Every success story starts with an imperfect you. You just begin where you are. This video shows different moments from my practice, reminding you not to wait for the "perfect" time to start.
My first Surya Namaskaras (Sun Salutations) six weeks after my C-section. My body felt completely new and weak, but the joy of moving again was immense. This was a moment of vulnerability and a reminder that it is okay to be a beginner again.
A Saturday Led Primary Series practice at home. This is a clip of Utthita Hasta Padangusthasana, a standing balance that challenges both flexibility and focus. We build up to this pose gradually in beginner classes.
A dynamic flow from my home practice. Even when the practice is not perfect, the most important thing is that it can be enjoyable and satisfying.
A clip from a practice in Varanasi, showing Baddha Konasana. This is a fundamental hip-opening pose from the Primary Series that is wonderful for practitioners of all levels.
About Ashtanga Foundations
The biggest misconception about Ashtanga is that you need to be flexible before you start. In my foundation sessions, we skip the intimidation and focus on how the postures actually feel in your body, not how they look in a magazine. Whether you are recovering from a C-section or have not touched your toes in years, we work with what your body brings to the mat that day.
Why Start with Ashtanga Foundations?
Ashtanga is often misunderstood as a rigid system, but it is actually a deeply adaptive practice. My foundation classes are not about mimicking complex shapes; they are about understanding the 'why' behind the breath, the gaze (drishti), and the movement.
What to Expect in Our Sessions
I do not expect you to memorize Sanskrit or hold a pose you are not ready for. We start with the basics:
- Breath and Bandhas: Learning how to control energy rather than just flexing muscles.
- Modified Sun Salutations: We scale the intensity to your current stamina.
- Alignment Awareness: Instead of correcting just the pose, I help you understand how your structure works, whether you are joining me online from your living room in Delhi or in-person at The Shala in Greater Kailash.
My Approach
I am a guide, not a drill sergeant. If you feel stuck, we slow down. If you need modifications for an injury or postpartum recovery, we use blocks, straps, and specific sequencing to make the practice safe. We turn instructions into your own felt experience. You do not need a perfect time to start; you just need to begin with the body you have right now.
Tanya Lymar
Hi, I am Tanya. I traded the pressure of being a 'perfect yogi' for a practice that fits into the chaos of being a mom. My teaching style is straightforward and technical, focusing on helping you understand how your body moves so you can build a practice that lasts.
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