If you are looking for good yoga videos online to learn and practice the Ashtanga Yoga system, check out Olotita’s youtube channel where we publish guided classes and tutorials for postures of the Ashtanga Yoga primary and intermediate series.  Olotita recently published their newest 60 minute refreshing guided Ashtanga yoga class.  This guided class takes you through Sun Salutations A and B, all of the standing sequence and the seated postures through Janu Sirsasana C.  Once you finish the final seated posture, you’ll then move through the entire finishing sequence.

60 Minute Guided Ashtanga Yoga Class

It is a well paced, well instructed guided class to help you work to master the postures of the primary series.  If you have never done Ashtanga Yoga before, please review the video carefully before attempting it by yourself.  Consider checking out tutorial videos on our youtube channel to learn about different modifications you can take during this guided class.


If you would like to learn more about each posture covered during the 60 minute guided class, check out Olotita’s tutorial videos that break down each posture from the primary series in tutorial style.  Each tutorial offers several variations or modifications for working with your body where you are now.  If you go slowly with these modifications you will eventually work your way towards the full expression of each posture; as you see demonstrated in today’s video.

Yoga is truly accessible to everyone! The hardest part is showing up. This class is appropriate for all beginners or anyone wanting to gain strength, flexibility or build an at home yoga practice. You will move through deep breathing with sound, standing postures and many of the seated postures in the Ashtanga Yoga Primary series (yoga chiktsa) and all of the finishing sequence postures, including backbends, shoulder stand and more.


Please go at your own pace. That’s one of the many benefits from doing yoga at home, you can absolutely go at your own pace!   And this means resting when you need to.  Honor your body and observe your stamina increase, endurance improve, flexibility and balance and strength transform.  This is not a competition with yourself or anyone else.  This is your self-care time to work on yourself and deepen your connection with your inner and outer world.

The more consistently you do your practice, the greater level of mastery you attain.  Strive to build up to 3-6 days a week of consistent yoga practice and you’ll be amazed how great you feel.  Try not to get in your own way and allow excuses derail your efforts to build an at home yoga practice.  It is imperative that you carve out some time for your personal self-care.  And yoga should certainly be a part of that self-care regimen.

Be sure to take rest from yoga asana during the full and new moon that occurs each month.  It is part of the Ashtanga tradition to take rest from yoga asana practice on the moon days.  To learn more about why we take rest from yoga practice during the new and full moon, click here.

If you are a female practitioner, it is advised to rest from yoga asana practice during the first few days of your menstrual cycle.  In Ashtanga, we call it your ‘ladies holiday.’ It is not physically unsafe to practice yoga during your cycle, but it is advised against it for energetic reasons.  In yoga, we work through the breathwork and postures to create prana or upward moving energy.  During menstruation, your body is in a state of apana, or downward moving energy.  Allow your body to rest the first one to three days of your cycle, depending on how heavy your flow.  Instead of doing yoga during this time, get a little extra rest, talk a walk in nature or do a guided meditation.

The More You Know…

To learn more about the Ashtanga Yoga Primary Series, also known as Yoga Chiktsa or Yoga Therapy, explore the tutorials and guided classes in this playlist, my yoga studios website and my primary series poster.

Each tutorial and guided video is here to help you go a little deeper in your understanding of the ashtanga yoga practice as well as body mechanics, your breath and your overall connection to your body and mind.  Additionally, these videos give you greater understanding of the movements, and your own body in space.

When you can, drop into a Mysore style class with an authorized Ashtanga Yoga teacher to help observe your practice and help you make improvements, where possible.  It’s also great to get some adjustments and verbal cues from a teacher every now and then.

Find a Teacher Near You:

If you do not live in Central Florida and want to find an authorized teacher in your area, check out my teacher Sharath Jois’ website. You’ll find a list of all teachers authorized and certified by his yoga centre in India.

Krista Shirley

I am a level II authorized Ashtanga Yoga teacher. I am passionate about sharing these teachings with all who wish to learn.  I’ve been teaching Ashtanga Yoga around the globe since 2006.  I suffered a terrible medical battle 2019-2021 and had to take time away from teaching, but as I’ve healed my own body I’ve been able to resume what I love most, which is sharing this beautiful practice with the world.

If you want to join me in person, I teach daily classes at The Yoga Shala in Winter Park, Florida. I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

Stay in Touch

Thank you for allowing me to guide you through your yoga practice.

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If you are new to this channel or this yoga asana series, I invite you to check out the other videos from this yoga series.