Ashtanga for Beginners in Dubai: How to Start and Keep Going

Ashtanga has a reputation for being demanding, and many people in Dubai put off trying it because they think they need to be flexible, fit or experienced first. You don't. Ashtanga is built so that a beginner and a long-time practitioner can follow the same method, each at their own stage. This guide covers how to start, what you learn first, how often to practise, and how to fit a steady practice into life in Dubai.

What makes Ashtanga different

Ashtanga is a set sequence of poses linked by breath. Every practice follows the same order, so you are not learning a new routine each time. Three things run through the whole practice:

• Breath. Slow, even breathing through the nose sets the pace of every movement.
• Counted movement (vinyasa). Each movement in and out of a pose goes with an inhale or an exhale.
• Gaze (drishti). Each pose has a point where the eyes rest, which helps keep attention steady.

Because the sequence is fixed, you can see your own progress over weeks and months. The same poses gradually feel different.

Do I need experience?

No. On this site, private sessions are named as the place to start if you are new to Ashtanga. Pop-up rooms suit students with some Ashtanga foundation, or a willingness to learn patiently (see the FAQ). You don't need to touch your toes, hold a headstand, or know any Sanskrit names before your first session.

If you want to know how a shared Mysore room works before you go, read what to expect from Mysore-style Ashtanga in Dubai.

What helps more than flexibility is patience. Beginners usually practise only part of the sequence at first and add poses as they become steady.

What you learn first

The first series of Ashtanga is the Primary Series, called Yoga Chikitsa. A beginner normally builds it from the start:

1. Sun salutations. Surya Namaskara A and Surya Namaskara B open every practice. They teach the link between breath and movement.
2. Standing poses. The standing sequence builds the base: forward folds, twists and balances on the feet.
3. Closing poses. The finishing sequence ends every practice, however short, followed by rest.
4. Seated poses, gradually. The seated sequence is added step by step as the earlier part becomes familiar.

A first practice can be quite short: sun salutations, a few standing poses, the closing poses and rest. That is normal, not a sign of being "behind". The Asana guide names each pose in Sanskrit and English if you want to read ahead.

How often to practise

Ashtanga is traditionally a daily practice. Practising several times a week is the core of the method, more than long or intense sessions. For a beginner, a realistic way in looks like this:

• Start with what you can keep. Two or three short practices a week that you actually do are better than an ambitious plan you drop after a fortnight.
• Keep the same order every time. Even a 20-minute practice of sun salutations, a few standing poses and the closing sequence follows the method.
• Build slowly. Add frequency first, then length. New poses come when the earlier ones are steady.
• Rest days are part of it. Traditional Ashtanga keeps regular rest days. Ask your teacher how to plan yours.

Fitting practice into life in Dubai

Life in Dubai has its own rhythm, and a few practical habits make a steady practice easier:

• Practise on an empty stomach. Allow a couple of hours after a meal. Many people find early morning the easiest time to keep free.
• Plan around the heat. Traditionally, you don't drink water on the mat during Ashtanga practice. In Dubai's climate, drink well during the rest of the day, and arrive rested.
• Use online sessions when travel gets in the way. Private sessions are available online by arrangement, which helps if you travel often or the commute across the city doesn't fit your schedule.
• Keep a small home space. A mat-sized corner is enough for days you practise on your own between sessions.
• Wear fitted clothing so your teacher can see your alignment, and bring your own mat and a small towel.
• Tell your teacher about injuries, pregnancy or medical conditions before you begin, so the practice can be adapted.

A fuller set of notes on keeping a morning routine in Dubai is in building a steady Ashtanga morning practice.

Private sessions or the pop-up room?

Practice already runs in Dubai as pop-up classes, private sessions (Dubai and online by arrangement), and Mysore-style practice in the Primary and Intermediate series, alongside a shala in the future (see the Shala page).

Private sessions are ongoing one-to-one Mysore-style guidance in Primary and Intermediate, in Dubai or online, by arrangement. If you are new to Ashtanga, they are the place to start: the teacher works with your breath, posture and pacing, and the sequence grows at your pace. The place for an in-person session is agreed when you book, and the price is shared on request.

The Dubai Mysore pop-up is a shared Mysore-style room for Primary and Intermediate. Dates are announced once the room is confirmed, and the venue is shared at the same time. Classes are from AED 100 per class and from AED 900 per month (incl. VAT), and the final price is confirmed at booking. Many beginners start one-to-one and join a shared room once they know the opening of the sequence. How that shared room works, including the waitlist and how to prepare, is in the Dubai Mysore pop-up guide.

Both formats are compared on the Sessions page, and current listings are on the Dates page.

Who teaches

Practice is led by founder Nelli Kulikova, who teaches traditional Ashtanga, Primary and Intermediate, in Mysore-style and led classes, in Dubai and online.

How to book your first session

Use the Book page. Choose your interest (private, pop-up, retreat or shala waitlist) and write a short message. Sending the form is a request, not a confirmed class. The time and place are arranged only after a later confirmation. Mention that you are a beginner, any injuries, and whether you would like to practise in Dubai or online. Practice in Dubai today is also on the Shala page.

Ready to begin? Request your first session or read more about Ashtanga practice in Dubai.