Perfecting the Fundamentals of Ashtanga

As Ashtanga teachers and practitioners, we have spent a lot of time studying and researching the Ashtanga Vinyasa method. We’ve found that the more attention we bring to the practice, the deeper our experience of flow in the practice. To that end, we have put together this video that explores, in great detail, each of the vinyasas and postures of Ashtanga’s Fundamental Asanas.

David assisting Jelena in utthita parsvakonasana


David Floating

The Fundamental Asanas are the postures that we do after the Suryanamaskara (Sun Salutations) and before whichever series we’re working on.

The Fundamental Asanas are:

  • Padangusthasana: Big Toe Pose
  • Padahastasana: Hand To Foot Pose
  • Utthitatrikonasana: Extended Triangle Pose A & B
  • Utthitaparsvakonasana: Extended Side Angle Pose A & B
  • Prasaritapadottanasana: Spread Foot Stretching Pose A, B, C & D
  • Parsvottanasana: Sideways Stretching Pose

This video explains:

  • The traditional vinyasa counts and movements for each of the Fundamental Asanas
  • The Tristhana (Three Places of Attention) for each count and posture
  • Alignment cues and information to deepen your experience of the postures

Ultimately, this video is about much more than just the vinyasas and postures--  it’s about using precision and detail to help us tap into Ashtanga’s powerful technique of moving meditation. We hope you find it helpful!

David and Jelena Standing In The Yoga Studio

Student Reviews

"I loved this workshop. Each class focused on a specific aspect of lifting, or a particular transition, but there were also a handful of overlapping principles that applied throughout. I have been able to incorporate a lot of new techniques into my practice, and I am definitely seeing an improvement in my lightness and floatiness!" - Ashley Ingvoldstad

"I loved EVERYTHING about this course!! Every session was eye-opening. After each class, I found myself appreciating each asana much more than before… even the asanas I wasn’t crazy about before. Highly recommended for yoga practitioners at all levels. Thank you, Jelena and David! Sending big thanks to Kat for her awesome support as well. " - Mika Howard

"I really like how David and Jelena break things down into incremental steps. It means that no matter what your ability level is, there’s something that you can work on. Their explanations and hints are applicable to so many parts of the practice… be it the timing of the breath or body position. Definitely worth it!!" Lisa Huzel

Perfecting the Fundamentals of Ashtanga Yoga

$24.99 usd

About David and Jelena

DR Bio

David Robson is a practitioner and teacher of Ashtanga Yoga, in the tradition of Sharath Yoga Centre (SYC). David is the director of the Ashtanga Yoga Centre of Toronto, where he leads one of the world’s largest Mysore programs outside of India.

David began a daily practice in 1998 while at university studying Comparative Religion. After graduating, David made his first trip to Mysore, India in 2002, where he initiated studies with his teacher Sharath Jois. Since then he has returned to Mysore annually to deepen and enrich his practice and teaching.

In 2007, David was Authorized to teach Ashtanga and now holds a level 2 authorization.


Jelena first came to yoga through dance. As a former ballet dancer of 16 years, the structure and rigour of the Ashtanga Yoga practice felt like home. Drawn to the discipline, mindfulness of the movement and emphasis on the breath, Jelena made the Ashtanga practice her sole focus in 2009.

Jelena has maintained a daily Ashtanga practice for over a decade. She’s made two trips to Mysore, India to study with her teacher, Sharath Jois.

Lastly, Jelena’s true passion lies in promoting rescue and adoption of (street) dogs. You can often find her sharing her love for #adoptdontshop on her IG, and sharing the joys of living with her two fur-babies, Boksoon and Khani, both celebrities in their own right.