Ashtanga Mysore

Ashtanga Mysore is the traditional way to practice Ashtanga Yoga as taught by K. Pattabhi Jois in Mysore (city in the of India). Mysore is a self-led practice in a group setting where students receive one-on-one personal instructions from the teacher and were everybody works on his/her own pace and ability. Mysore is also suitable for beginners and a safe way to start your yoga practice.

Mysore at TULA Amsterdam


Ashtanga Mysore is a great method to practice Ashtanga yoga. Most people are used to join the led classes, where the teacher guides a group of people through a series of asanas and everybody moves at the same pace.
During an Ashtanga Mysore session you practice the Ashtanga yoga sequence by yourself under the guidance of a teacher. You do not need to know the entire sequence before starting. You will start with the first couple of poses and build up slowly from there. The teacher will be giving you one pose at the time, so you do not need to memorize the entire series at once. You will only move to the next pose when you are ready and the teacher will guide you through this proces in a gentle way. Every student is different with a different body, capabilities, needs and intensions. So every student will receive personal instructions by the teacher. Soon you will notice that changes are happening all the time. You will have to be patient, present, alert and remind yourself that there is no hurry.


MONDAY | 06.30 – 08.00 | Bos en Lommer
TUESDAY | 18.15 – 19.30 | Westerpark
WEDNESDAY 06.30 – 08.00 | Bos en Lommer
THURSDAY | 07:00 – 08:00 | Bos en Lommer
18.30 – 19.45 | Westerpark
FRIDAY | 06.30 – 08.00 | Bos en Lommer
SUNDAY | 09.00 – 11.00 | Bos en Lommer

Book your Mysore session at TULA Bos en Lommer here
Book your Mysore session at TULA Westerpark here


You will probably have some questions about Mysore if never practiced before, so here you can find the most frequently asked questions. You can also check out the short movie which gives you an idea about what a Mysore session looks like. Below the movie you can read all our practice guidelines.

How long does the Mysore session take?

The class is as long as you need it to be. You will work with the teacher one-on-one to slowly build your own personal practice. Some people are there for 60 minutes and others are there for 90 or more minutes, it all depends on what you need and what can fit into your schedule on that day. Please let your teacher know if you have limited time on a given day and your teacher will guide you on how to fit your practice into your schedule.

How is Mysore different from other led Ashtanga classes

Since Mysore Style is a self-paced class, students have the opportunity to move through their practice at their own pace. Students are not limited to the pace and rhythm of a class or an instructor. This provides a unique opportunity for students to streamline the benefits of the yoga practice. Led classes are a necessary part of the Ashtanga Yoga method, because there is a specific pace and rhythm to the practice, and as students we need to be reminded of that occasionally. It’s advised to attend at least 1 led Ashtanga class per week.

I don’t remember the series? Can I still come to Mysore?

Yes! The Mysore class is where students are meant to learn the series! Your teacher will guide you from the beginning, teaching Surya Namaskara A first and leading each student individually based on their personal needs.

Do I have to practice 6 days a week?

No you do not have to practice 6 days a week. However, it is highly recommended you attend at least 3 Mysore sessions per week. Traditionally in Ashtanga yoga they practice 6 days a week, resting only on Saturdays, Moon Days and lady’s holiday (first three days of menstruation). However, at the beginning this may not be possible. As the body adjusts to the practice, you may slowly start to build up to a practice of more days a week, but we leave this up to you.

I am not flexible, can I still do yoga?

YES!! This is why you should do yoga!! Yoga is for all people, and one of the many benefits of a yoga practice is increased flexibility which can lead to less pain, more mobility and increased health throughout the body.

I have pain and/or injuries, can I still practice?

Yes, because yoga is often advised to those dealing with pain or healing from injuries. Please be sure to receive your doctor’s permission to begin any new physical activity when on the path to recovery. And, always tell your yoga teacher if you are experiencing ANY pain or recovering from any injuries, this will help your teacher guide you through a safe yoga practice.

I am pregnant, can I still practice Mysore?

Yes you can, but please inform the yoga teacher as some poses are better to be avoided. You can do an adjusted practice and the teacher will guide you personally through each asana.

Should I eat or drink before Mysore?

No. Try not to eat for 2-3 hours before you practice and for at least 45 minutes after practicing. Try to avoid drinking 1 hour prior to and 30 minutes after practice.

What does an Ashtanga Mysore session look like?

This short video will give you an idea 🙂

Practice Guidelines

  • Practice on an empty stomach. Do not eat at least two hours, or drink fifteen minutes before practicing.
  • It is a good habit to take a shower before practice.
  • Astanga yoga is practiced barefoot.
  • Wear clean clothes and wash your mat every now and then. Clothing should be flexible and comfortable but not baggy.
  • Inform your teacher of any injury or medical condition.
  • Avoid strong perfume. Some people are sensitive and allergic to strong odors.
  • We recommended you attend at least 3 Mysore sessions per week. Traditionally in Ashtanga yoga they practice 6 days a week, resting only on Saturdays, Moon Days and lady’s holiday.
  • For women, it is traditionally not advised to practice during the first three days of menstruation, nor during the first trimester of pregnancy and first three months postpartum. If you become pregnant ask your teacher for guidance!
  • Learn to pay attention and discover what works for you and what doesn’t, not just during certain days (‘ladies holidays’, moon days or pregnancy) but every day!
  • Benefits only come with regular long-term practice, but it’s important to exercise healthy moderation, balance and common sense. We are not meant to perform the postures in exactly the same way every day.
  • You may experience pleasant soreness, but any kind of sharp and/or continuous pain is always a signal of going beyond one’s limits. Avoid using force in the postures and respect pain signals.
  • Resist the urge to compare yourself to others, as everyone benefits from this system of yoga in his or her own way. You will progress at your own level and in your own time.
  • Practice way more than you talk about yours or other’s asana practice.
  • Before, during and after practice, it is important that everybody contributes to the pleasant and focused environment, free from interruption or disturbance. Make sure your mobile phone is turned off and preferably outside the room. Refrain from idle conversations.
  • The practice should not be done while sick with a fever or flu, or under the influence of alcohol, drugs or strong medicine.
  • Practice in a healing manner. This is always possible, even with injuries and emotional distress. Practices that defy desires and expectations tend to be those that are most beneficial. Show up with whatever body and mind you have today, and at least simply sit on your mat, breathe and observe.
  • Study the order of postures, the breathing and the movement system (vinyasa), and the names of the poses. This will clarify the practice, improve your concentration, and make it easier to communicate with teacher.
  • Follow the Astanga sequence and what the teacher has taught you. Please do not adjust other people or do what they are doing if it’s not part of your own personal practice.
  • Yoga should be a source of support and strength for your everyday life, and should improve the quality of your life in all levels. It is not the goal of yoga for you to forget the outside world and develop obsessive focus on the inner world of your mind and body.
  • Often, the more you advance the less you obsess with the need to achieve. Patience is cultivated. With the right attitude, yoga is a genuine path towards meeting your true self, where you are happy and already content with the present moment, as it is.
Do you want massive traffic?
Dignissim enim porta aliquam nisi pellentesque. Pulvinar rhoncus magnis turpis sit odio pid pulvinar mattis integer aliquam!
  • Goblinus globalus fantumo tubus dia montes
  • Scelerisque cursus dignissim lopatico vutario
  • Montes vutario lacus quis preambul den lacus
  • Leftomato denitro oculus softam lorum quis
  • Spiratio dodenus christmas gulleria tix digit
  • Dualo fitemus lacus quis preambul pat turtulis
* we never share your e-mail with third parties.
Please send me more information about the TULA Yoga Teacher Trainings!