Ashtanga Program

Mysore Offered every Monday through Friday

6:30-8:30am at Midtown

Instructor: Laura Olson

December Moon Days (no mysore practice)
Full Moon: Saturday, January 11th
New Moon: Friday, January 24th

Next Intro to Ashtanga 4-Session Course


Jan. 13, 15, 17, 20

What is Ashtanga Yoga?

Ashtanga Vinyasa Yoga is a classical hatha yoga practice where breath is used to link movement in order to build health and vitality in the body and mind.

The method is taught as a sequence of postures linked together by synchronized breath and movement (vinyasa). The method utilizes deep breathing (ujjayi), concentrated eye gazing (drishti), and energetic seals (bandha) to increase inner heat for purification, circulation and the elimination of toxins. Regular practice is recommended for a healthy body and balanced mind. Our teachers can help students of all physical abilities access the Ashtanga practice in the Mysore setting as well as in led classes.

Once a dedicated Asana practice is started with correct breathing—pranayama—the yamas and niyamas are followed as a way of living in the world and in relationship with ourselves. The last four limbs will develop spontaneously over time through sincere and reverent devotion to the path.

The meaning of Ashtanga as prescribed by Patanjali means an eight limb path:
1 Yama – relationship to others
2 Niyama – self purification/study
3 Asana – yoga postures
4 Pranayama – breath control
5 Pratyahara – sense control
6 Dharana – concentration
7 Dhyana – meditation
8 Samadhi – contemplation

What is Mysore Style?

Pattabhi Jois started the Ashtanga Yoga Research Institute in Mysore, India in 1948 (hence the name Mysore Style), and developed what is known as the Mysore method of Ashtanga yoga. This method allows students of any age, degree of physical health and level of proficiency to practice at their own pace in the classroom with the guidance of a teacher. Designed for a lifetime of progressive practice, the method helps students develop a relationship with our teachers who will guide your journey one asana (posture) at a time. We’ll never force you into a pose you’re not ready for, and each day you come, we’ll methodically build on the previous practice. Over time, the goal is for you to develop an independent practice that you can even do by yourself at home. If you are unfamiliar with the Ashtanga practice as a whole, please click here to learn more.

What to expect:
Students are taught Ashtanga Vinyasa yoga in a group environment with the guidance of a teacher and receive 1:1 attention in this group environment. There are all levels learning Ashtanga Vinyasa yoga during this time, and all students receive the attention they need. We also offer a monthly Intro to Ashtanga Course, in order to help ease the transition into this style of practice.

With regular attendance, you’ll soon look forward to the energy and focus in the room. In the beginning, you can expect to practice for 20-25 minutes, with sessions increasing up to 60/90 minutes as you progress. It can take about 3-5 Mysore sessions to feel fully comfortable in the style and the room, but the teachers and students will always be here to guide and encourage you. We’re a welcoming bunch!

Please feel free to come and observe the style before stepping right onto the mat. We recommend coming in just before 7, when the opening mantra is chanted.

We recommend students practice at least three times a week with a maximum of six times per week, including our Led Primary Series Ashtanga class offered on Sunday mornings at 8:00am.

 To keep in mind:

  • Please sign in at the front desk before entering the studio.
  • Do not wear fragrance.
  • The Invocation to Practice (the ashtanga yoga chant) will be chanted at 7:00am.
  • Know that you can arrive any time after 6:30am to begin your practice and feel free to do a shortened practice if that suits your needs that day. Please be completed with savasana by 8:30am.
  • Please let the instructor know of any injuries you may have or if you are pregnant.
  • Keep talking and noise to a minimum to help promote concentration for yourself and your fellow practitioners.
  • Please do not ask for poses; you will be advanced at a pace the teacher deems suitable given your individual circumstances.
  • Please follow the teacher’s instructions and be respectful of the system.
  • Please clean your mat and rug regularly, and be mindful to wash clothing soon after wear, especially in the warmer months.


  • Drop-in $16
  • $72 5-Class Card 6 month expiration
  • $135 10-Class Card ($120 student) 1 year expiration
  • All Access Membership $140/month Auto-Renew Subscription ($120 student) All classes included
  • All Access One Month Unlimited $150
  • Read about our memberships benefits.



Mysore Drop-In



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Laura Olson

Mysore Instructor, MWF 6:30-8:30am

As a former dancer, Laura has always been kinesthetic, but yoga is what made her finally feel at home. A devoted Ashtangi and reverently rebellious yoga teacher, she has studied extensively in the United States as well as in Mysore, India with Sri K. Pattabhi Jois and Sharath Jois. Laura teaches both traditional Ashtanga as well as Ashtanga-influenced vinyasa in workshops, classes, and private lessons in the New York City and Woodstock areas. She also offers cooking classes and health coaching and most delights in making healthy indulgences for everyone. She offers deep gratitude to all the friends, mentors and teachers who have guided her and kept her company along the path.


Jacquelyn Nash

Led Primary Series Instructor, Sun 8:00-9:30am

Jacquelyn was first introduced to the Ashtanga Yoga system in her 200-hour Yoga Teacher Training with Michael Stein at Ashtanga Yoga in New Paltz, NY. Through the teachings of Michael and the discipline of self-study, Jacquelyn began a dedicated Ashtanga home practice, finding value in the authenticity and integrity of the practice. Through the years, Jacquelyn has been fortunate to practice the Ashtanga Yoga system with various renowned teachers including lineage holder Sharath Jois. In 2017, Jacquelyn was blessed with the opportunity to study with David Swenson and Shelley Washington and completed their Ashtanga Primary Series Teacher Training. Inspired by the light-heartedness but also sincerity of David and Shelley’s teachings, Jacquelyn has a nurturing and compassionate approach to the Ashtanga system that brings a sense accessibility to those practicing with her. She is humbled to be able to share this sacred practice.


Jessica Spivey

Intro to Ashtanga, 2nd MWF of each month 7:00-8:00am

Jessica Spivey has lived in the Hudson Valley for 2 years. An avid yoga practitioner for years, she was hooked early on by the mind and body benefits and enrolled at the Yoga Center of Minneapolis to complete her her 200-hour teacher training. Through her training, she learned more about the different lineages, studied the yogic texts, and learned sequencing techniques. She has taught both Vinyasa Flow and Ashtanga classes in Minneapolis and the Hudson Valley. She has a regular Ashtanga practice and is excited to be a member of the Ashtanga community at The Yoga House!

Recommended Reading:


Intro to Ashtanga 4-Session Course

MWFM 7:00-8:00am

Offered Second Full Week of every month (see exact dates below)
Instructors: Jessica Spivey & Laura Olson

$30 for the 4-session course. Learn the foundations of the Ashtanga yoga practice and traditions alongside those in the regular Ashtanga class on Monday/Wednesday/Friday with Jessica Spivey. On the following Monday, practice under the guidance of the lead Ashtanga Instructor, Laura Olson. The course comes with a demo video and an intro packet with visual guidelines for practicing at home and at the studio. All are welcome in the course, including the beginning yoga student and the student proficient in yoga who has not practiced in a self-guided style before. Practitioners will start with the basics, including:

Breath – Ujjayi breathing, also called ‘Breathing with sound’ or ‘Free Breathing’
Bandha – Internal locks
Drishti – Gazing points
Vinyasa – Movement breath system

Within this course, students will start by learning Surya Namaskar (Sun Salutations) A and B and progress in the Ashtanga yoga standing sequence learning one posture at a time before learning the next one. Students will learn the sequence with the guidance of the teacher, so though it is a ‘class,’ it is more like receiving 1:1 instruction in a group environment.

Completion of this course will give students the confidence and awareness required to attend the Morning Mysore Program regularly.

To get a sense of the entire practice, it is also a good idea to attend one of our Led Ashtanga classes on Sunday mornings (8:00am).

Some things to remember before you begin:

  • Be sure to come five to ten minutes early prepared to practice.
  • It’s best to practice on an empty stomach, so we suggest eating breakfast after your practice.
  • Please refrain from wearing scented perfumes or cologne.
  • Notify the teacher if you have any injuries or if you are pregnant.
  • Wear comfortable, loose clothing and bring a yoga mat if you have one or use one of the studio’s complimentary mats.

You will be practicing in the studio with those in the regular Mysore class and you are welcome to come early and watch students practice. By attending a Beginner’s Course yoga students will understand more about self practice and how to establish a regular Ashtanga yoga practice within the group Mysore class environment.


4-Session Course

2020 Dates
January 13, 15, 17, 20
February 10, 12, 14, 17
March 9, 11, 13, 16