The Ashtanga Third Series: Divine Stability and the Path to Mastery
Ashtanga Yoga is a structured, dynamic vinyasa practice that cultivates strength, flexibility, balance, and inner awareness. The Primary Series (Yoga Chikitsa) heals and detoxifies the body, the Intermediate Series (Nadi Shodhana) purifies the nervous system and energy channels, and the Third Series—known as Sthira Bhaga (divine stability or steady strength)—integrates profound physical mastery with grace, mental focus, and spiritual depth.
This advanced sequence represents a pinnacle in the Ashtanga journey, demanding dedication, humility, and consistent practice to unlock its transformative power. In the serene setting of Rishikesh, authentic Mysore-style guidance helps practitioners safely explore these challenging yet rewarding postures.
The Essence of the Third Series (Sthira Bhaga)
The Third Series builds progressively on the foundations of the Primary and Intermediate Series, introducing a sophisticated sequence of advanced asanas focused on arm balances, deep hip openers, leg-behind-head postures, and profound backbends. It emphasizes core power, shoulder and wrist strength, spinal flexibility, and precise balance while requiring intense mental concentration and surrender.
These postures appear dynamic and demanding, yet they cultivate a sense of steady radiance and inner calm. Practice is not about perfection but consistent effort, purposeful movement, and synchronized ujjayi breath to generate tapas (internal heat) and refine awareness.
Key Poses in the Third Series
The sequence features elegant yet challenging asanas that test and expand physical and mental boundaries. Notable examples include:
Vasisthasana / Visvamitrasana / Kashyapasana
Powerful arm balances and twists named after ancient sages, building shoulder, core, and arm strength while enhancing spatial awareness and stability.
Kapotasana (deep variation)
An intense heart-opening backbend that demands chest and shoulder flexibility, symbolizing surrender, openness, and emotional release.
Eka Pada Bakasana / Chakorasana
Advanced arm balances requiring strong wrists, core engagement, and unwavering focus to hold leg variations with grace.
Ganda Bherundasana
A pinnacle deep backbend demonstrating exceptional spinal control, flexibility, and the integration of strength with ease.
Body and Mind Transformation
Physically, the Third Series dramatically strengthens the core, arms, back, and hips while deepening flexibility in the shoulders, spine, and legs. Energetically, it refines prana flow and bandha engagement for greater vitality and stability.
Mentally and emotionally, the practice cultivates profound focus, patience, and equanimity. Challenging postures mirror life's obstacles—teaching practitioners to remain steady amid difficulty, quiet the mind, and find stillness in motion. Over time, this leads to greater resilience, humility, and self-mastery both on and off the mat.
Who Is Ready for the Third Series?
The Third Series is not for beginners. It is ideal for dedicated practitioners with a solid, consistent mastery of the Primary and Intermediate Series—typically after several years of daily practice, strong bandhas, breath control, and teacher guidance. Readiness is assessed individually in Mysore style to ensure safe progression and avoid strain.
Tips for Progressing in the Third Series
- Commit to daily practice with patience—progress unfolds gradually.
- Refine ujjayi breath and bandhas as anchors for focus and stability.
- Work closely with an experienced teacher for adjustments and safe modifications.
- Approach with humility—the series is a lifelong journey of growth, not a goal to conquer.
Why Practice the Third Series in Rishikesh?
Rishikesh, the yoga capital, offers an ideal environment for advanced Mysore-style Ashtanga—immersed in spiritual energy, with personalized guidance from experienced teachers rooted in the tradition. This setting supports deep exploration of the series while fostering safety, community, and profound transformation.
Final Thoughts
The Ashtanga Third Series (Sthira Bhaga) is more than advanced asanas—it's a path of discipline, inner strength, and divine stability that reshapes body, mind, and spirit. Though demanding, the rewards—enhanced poise, clarity, balance, and self-realization—are immense. For committed practitioners, it deepens passion for Ashtanga and invites full embodiment of its philosophy.
Explore advanced Ashtanga classes or retreats in Rishikesh to step into this transformative stage of practice.