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What is Ashtanga Vinyasa Yoga?

Ashtanga Vinyasa Yoga is a structured, physically demanding yoga method built around set sequences of postures linked with breath and movement. Unlike many drop-in vinyasa classes, where the sequence changes each time, Ashtanga follows a defined order. The repetition is part of the method: you learn the sequence gradually, refine it over time and develop strength, mobility, balance and concentration along the way.

The role of vinyasa and breath

In Ashtanga, vinyasa refers to the breath-linked transitions between postures. The practice usually uses a steady breathing pattern called ujjayi, together with gaze points and internal energetic locks often called bandhas. The result can feel meditative even though it is physically hard work. Many students enjoy that combination of discipline and flow.

The series

The best-known structure begins with the Primary Series, sometimes described as a foundational sequence that introduces the method and is often the only series many practitioners need for years. Beyond that are the Intermediate Series and the Advanced Series, which become progressively more demanding. In real life, students usually learn gradually under supervision rather than racing to “complete” a sequence. A good teacher will scale the practice to your experience and physical capacity.

Led class or Mysore style?

Two common class formats are led classes and Mysore-style practice. In a led class, everyone moves through the sequence together. In Mysore style, students practise at their own pace while the teacher gives one-to-one guidance and gradually adds postures. Mysore can look unusual at first, but many long-term Ashtanga practitioners prefer it because it allows a more individual progression.

Who does it suit?

Ashtanga often appeals to people who like structure, repetition and a clear method. If you want a challenging practice and enjoy seeing gradual progress, it can be very satisfying. It may be less suitable if you currently need a very gentle class, dislike repeated sequences or have injuries that make weight-bearing and deep flexion difficult. MedlinePlus and NCCIH note that yoga is generally safe when taught appropriately, but injuries can happen, especially if people push too hard or practise without enough guidance.

What beginners should expect

You do not need to be advanced or especially flexible to start, but you do need patience. Expect to learn piece by piece. Choose a beginner-friendly teacher, mention any injuries and do not assume that more intensity is always better. In the long run, steady practice matters more than performance.

For broader guidance on yoga benefits and safety, see MedlinePlus on yoga for health and NCCIH’s yoga overview.

Book: Ashtanga Yoga: The Practice Manual by David Swenson

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Insomnia is common, but often manageable

Almost everyone has the occasional bad night, but insomnia means more than that. It may show up as trouble falling asleep, waking during the night, or waking too early and not getting back to sleep. If it happens often enough to affect your mood, concentration or daily functioning, it is worth paying attention to.

Start with the habits that make sleep easier

The U.S. National Heart, Lung, and Blood Institute recommends sleeping in a cool, quiet, dark place and keeping a regular sleep schedule. Go to bed and get up at roughly the same time each day, including weekends if you can. Use the bed for sleep rather than for scrolling, working or watching television. These changes sound basic, but they create the conditions your brain associates with sleep.

Watch timing as much as content

Caffeine, nicotine and alcohol can all interfere with sleep, and NHLBI advises avoiding them close to bedtime. Heavy meals close to bedtime, late-evening workouts and long daytime naps can have the same effect for some people. If you want to improve sleep, a useful experiment is to move caffeine earlier, finish dinner sooner and give yourself a more consistent wind-down routine.

Create a wind-down ritual

Many people expect sleep to happen instantly, but the body often needs a transition. Try dimming lights, putting your phone away, reading something light, listening to calm music, stretching gently or taking a warm bath. If you lie awake for a long time, get up, do something quiet in low light, and go back to bed when you feel sleepy again. This “stimulus control” idea is part of modern insomnia treatment because it helps break the link between bed and frustration.

When self-help is not enough

If insomnia keeps going for weeks or months, the best-supported treatment is usually cognitive behavioural therapy for insomnia, often called CBT-I. NHLBI describes CBT-I as usually the first treatment option for long-term insomnia. It helps with the thoughts and behaviours that keep sleep problems going and may include sleep restriction, stimulus control, relaxation and education about healthy sleep habits. The NHS notes that sleeping pills cannot cure insomnia, may help only for a short time, and are now rarely prescribed by GPs.

Know when to ask for help

Talk to a clinician if sleep problems are lasting, affecting your daily life or happening alongside snoring, breathing pauses, depression, anxiety, pain or restless legs. Sometimes “insomnia” is really another sleep or health problem that needs a different approach. Good sleep matters, and you do not have to troubleshoot it alone forever.

For reliable help, see NHLBI’s insomnia treatment guide and the NHS insomnia overview.

Book: Say Good Night to Insomnia by Gregg D. Jacobs

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What is Kundalini Yoga?

Kundalini Yoga is a style of yoga that combines movement, breathwork, meditation, chanting and focused attention. In many modern classes, the goal is not only flexibility or strength but also a stronger sense of mental clarity and emotional steadiness. A typical session may include a short opening chant, a sequence of exercises sometimes called a kriya, breathing practices, deep relaxation and a closing meditation.

Where does it come from?

Kundalini Yoga draws on older yogic traditions from India and is often described as a practice that works with breath, energy and awareness. In the West, the version most people encounter in studios is a structured class format that became especially visible in the late twentieth century. You do not need to know the philosophy in depth before trying a beginner class, but it helps to know that this style usually places more emphasis on breath, chanting and meditation than many gym-based yoga classes.

What happens in a class?

Classes can feel quite different from a flow-based vinyasa session. Instead of moving constantly from pose to pose, you may repeat a movement for a set amount of time, coordinate it with specific breathing patterns, or hold a seated posture while focusing on a mantra. Some classes feel calm and meditative; others are surprisingly physically demanding. It is common to see spinal movements, arm raises, twisting, seated postures and breathing exercises such as long deep breathing or alternate nostril breathing.

Possible benefits and sensible expectations

MedlinePlus describes yoga in general as a practice that uses postures, breathing and meditation, and notes that it can improve fitness, posture and flexibility. The U.S. National Center for Complementary and Integrative Health says studies show yoga may help people manage stress and improve sleep and balance, while reminding readers that yoga is not risk-free and should be practiced appropriately. In other words, Kundalini Yoga may help you feel calmer and more grounded, but it is not a substitute for medical or mental-health treatment.

Who tends to enjoy it?

Kundalini Yoga often suits people who want more than a workout. If you enjoy meditation, breath-led practices or a spiritual atmosphere, it can be a good fit. It can also work for people who feel intimidated by very athletic yoga classes, provided they find a beginner-friendly teacher. On the other hand, if you dislike chanting or prefer a purely exercise-based class, you may prefer another style.

What should beginners know?

Start gently and tell the instructor if you are pregnant, have high blood pressure, back pain or another health issue. Wear comfortable clothes, bring water and keep an open mind. If the class includes chanting or spiritual language that does not appeal to you, remember that you can participate at your own comfort level. The simplest goal for a first session is just to notice how your body and mind respond.

For a practical beginner resource, see NCCIH’s guide to what yoga can and cannot do and MedlinePlus on yoga for health.

Book: Kundalini Yoga: The Flow of Eternal Power by Shakti Parwha Kaur Khalsa

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The original 2010 version of this post suggested inverted yoga poses, where the legs and hips are raised above the heart, as a way to control high blood pressure. Current medical guidance points the other way: inversions are among the poses people with high blood pressure are usually advised to approach with caution. This rewrite looks at what the evidence says about yoga and blood pressure, and how to practice more safely if your readings are high.

Start with your numbers

High blood pressure usually causes no symptoms, so the NHS says the only way to know whether you have it is to get it checked. In the UK, you are usually considered to have high blood pressure if your reading is 140/90 or higher when measured by a health professional, or 135/85 or higher at home. Lifestyle changes and blood pressure medicines can both help. Yoga can be one part of that lifestyle picture, but it is not a replacement for treatment your doctor recommends.

Can yoga lower blood pressure?

The evidence is encouraging but not settled.

• Harvard Health Publishing describes a 2019 review and analysis of earlier studies, published in Mayo Clinic Proceedings. People who did yoga for about an hour, around five times a week for 13 weeks, had significant reductions in blood pressure. Most of them were overweight, middle-aged adults with high blood pressure. The improvements were greater when the practice included breathing techniques and meditation.
• An earlier 2013 scientific statement from the American Heart Association found too few high-quality trials to recommend yoga specifically for lowering blood pressure. The same statement gave its strongest rating to aerobic exercise such as brisk walking, cycling and swimming, followed by dynamic resistance training.

In practice, yoga may help, especially a regular practice that includes slow breathing and relaxation. It works best alongside regular aerobic activity, not instead of it.

Poses and habits to be careful with

Blood pressure rises during any exercise, including yoga. Harvard Health notes that it rises more when you move quickly or hold poses for a long time. Its advice for people with high blood pressure includes:

• Choose a beginner or gentle class and move slowly from one pose to the next.
• Take short breaks from long holds. If a teacher holds a pose for longer than about 10 seconds, you can come out briefly and go back in. Child’s pose is a restful position between moves.
• Keep breathing. Holding your breath can raise blood pressure. Lengthening your breaths is fine, but do not strain.
• Be cautious with inversions. Advanced inversions such as shoulder stand, headstand and handstand are probably not a good idea. Downward-facing dog is generally considered fine for people whose high blood pressure is well controlled.
• Finish lying down. Ending with relaxation on your back (savasana) lets breathing and blood pressure settle.

The National Center for Complementary and Integrative Health (NCCIH) lists severe high blood pressure among the conditions that may call for changing or avoiding some poses. It also advises beginners to avoid headstands, shoulder stands, the lotus position and forceful breathing. The AHA statement notes that existing guidelines advise against exercise programs, particularly resistance training, for people with uncontrolled severe hypertension (180/110 mm Hg or higher). If your readings are in that range, get them under control with your doctor before starting any new exercise.

A sensible way to begin

Tell your doctor you plan to start yoga, and tell your teacher about your blood pressure and any medicines you take. Keep taking your medication as prescribed. NCCIH warns against using yoga to put off seeing a health care provider about a medical problem. If you mainly want to practice slow breathing, our five-minute Breath Break explains a simple method and what the research shows.

Sources

• Harvard Health Publishing: Yoga and high blood pressure
• American Heart Association (2013): Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure
• NCCIH (NIH): Yoga: Effectiveness and Safety
• NHS: High blood pressure

This article is general information, not medical advice. If you have high blood pressure or heart disease, ask your doctor which kinds of exercise are right for you.

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Beth Shaw, E-RYT, BS, CMT, is the president and founder of YogaFit Training Systems Inc. The leader in mind–body education, YogaFit has trained more than 75,000 fitness instructors on six continents. Shaw is an internationally known fitness expert and the author of Beth Shaw’s Yogafit (Human Kinetics, 2001) and the publisher of Angles magazine, which is distributed to yoga fitness enthusiasts and instructors. Shaw and her company have been showcased in numerous fitness magazines as well as Time, More, Entrepreneur, Yoga Journal, and USA Today. She has also been featured on CNBC, CNN, NBC, CBS, E Style Channel, Showtime, and Donny Deutsch’s Big Idea.

Book: Beth Shaw’s YogaFit by Beth Shaw
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