Ashtanga Yoga

Tracy Ochester Yoga
Dr. Tracy Ochester in Ashtanga style triangle pose

The style of yoga I practice six days per week is Ashtanga.  Ashtanga is a system of yoga in which a set, progressive series of postures are coordinated with breath (ujjayi pranayama) and focused gaze (drishti).  It is flowing and intense, producing internal heat and encouraging single pointed concentration.

During the week I typically arrive at the studio before 7 am, practice Mysore style and meditate until just after 9 am. On the weekends, I like to participate in teacher lead classes. Ashtanga yoga is vigorous and challenging, requiring patience and devotion, but it is also quite spiritual and healing. This combination of qualities is what drew me to it and keeps me practicing.

padangustasana front far

Ashtanga yoga was engineered to be a system of healing encouraging physical health and spiritual growth – a path to the “true self” which is free from suffering. There is some preliminary research and effort at using ashtanga yoga to help people with all kinds of physical and emotional challenges. For example, the Trini Foundation is using ashtanga yoga to help people in recovery from addictions. In a small study of twice weekly ashtanga yoga training in female college students, “participants were show to have increased upper body muscular endurance and increased trunk flexibility. There was additional evidence supporting positive effects on cardiovascular fitness, perceived stress, and mental health.” A study is presently underway at the University of Windsor in Canada about the beneficial effects of ashtanga yoga for breast cancer survivors.

In addition to earning my RYT-200 which was based in general hatha yoga, I completed a 40-hour Ashtanga yoga teacher training program and a 18-hour Ashtanga yoga teaching internship. Occasionally I teach classes and offer workshops. I can also provide private or semi-private (group) lessons – please contact me for more information if you are interested. It has been a pleasure to continue my learning and share my knowledge of the practice with others.

Here are some helpful resources for those interested in learning more about Ashtanga yoga:

Opening invocation at Maya Yoga:


Through sustained focus and meditation on our patterns, habits, and conditioning, we gain knowledge and understanding of our past and how we can change the patterns that aren’t serving us to live more freely and fully.
~ Yoga Sutra 3.18