Find Your Starting Point.

A Free Personalized Placement Quiz for Ashtanga Yoga

How it works.

The quiz takes about 3 minutes. It asks about your experience, your body, your interests, and what you actually want from a practice.

Then it builds you a personalized course — not a generic beginner sequence, but a learning path based on where you are right now.

You get study guides matched to your interests, conditioning work if you pick a target pose, and a structure that actually makes sense for you.

The quiz is free. Your personalized course lives on Ashtanga Tech, where a membership unlocks 16 full courses, 500+ study guides, and a community of practitioners.

Who this is for

Complete beginners. Experienced practitioners who want structure. Teachers looking for continuing education. People who tried Ashtanga once and bounced off. Anyone who wants a real starting point instead of a YouTube playlist.

Take the Placement Quiz

3 minutes. No account required. Your results are yours.

Placement Quiz

What brings you to Ashtanga Tech?

Personal practice

Teacher training

Professional development

General learning

What topics interest you most? (Select all that apply)

Yoga Postures and Asana

Anatomy and the Body

Breathing and Meditation

Philosophy and History

Teaching and Mentorship

Adaptation and Special Populations

Themes and Creative Sequencing

Systems Thinking and Strategy

Functional Movement

Strength and Conditioning

Research and Inspiration

What is the Sanskrit term for a yoga posture?

Asana

Pranayama

Mudra

Bandha

I'm not sure

In Ashtanga Yoga, what is the correct sequence order?

Standing → Seated → Finishing

Seated → Standing → Inversions

Breathing → Seated → Standing

Inversions → Standing → Seated

I'm not sure

What does "vinyasa" mean in the context of Ashtanga practice?

A breathing-movement synchronization system

A specific standing posture

A type of meditation

A warm-up routine

I'm not sure

What is the purpose of drishti in asana practice?

Focused gazing point to direct attention and energy

A breathing technique used during postures

A hand position for balance

A type of chant recited during practice

I'm not sure

In the Ashtanga system, what distinguishes Primary Series from Intermediate Series at a structural level?

Primary emphasizes forward bends and hip opening; Intermediate emphasizes backbends and nerve purification

Primary has more standing poses; Intermediate has more seated poses

Primary is faster-paced; Intermediate is slower

Primary is for beginners only; Intermediate is for teachers

I'm not sure

What are the erector spinae?

Muscles that run along the spine

Ligaments in the knee

Tendons in the shoulder

Bones in the foot

I'm not sure

Which term describes excessive forward curvature of the thoracic spine?

Lordosis

Kyphosis

Scoliosis

Stenosis

I'm not sure

What is "sensory motor amnesia"?

Loss of awareness of habitual muscle tension

A neurological condition affecting memory

Inability to feel pain

Memory loss from physical injury

I'm not sure

What does PNF stand for in the context of stretching?

Proprioceptive Neuromuscular Facilitation

Progressive Neural Feedback

Peripheral Nerve Function

Passive Neuromuscular Flex

I'm not sure

In PAILS and RAILS training, what distinguishes the two phases?

PAILS contracts into the stretch, RAILS contracts out of it

PAILS is passive, RAILS is active

PAILS uses props, RAILS does not

They target different muscle groups entirely

I'm not sure

What is pranayama?

Breath regulation and extension practices

A type of yoga posture

A meditation chant

A diet system

I'm not sure

What is ujjayi breathing?

A breath technique with a slight throat constriction creating an audible sound

Rapid nostril breathing

Holding the breath after exhale

Breathing only through the mouth

I'm not sure

What is nadi shodhana?

Alternate nostril breathing to balance energy channels

A rapid abdominal pumping breath

A visualization meditation technique

A chanting practice for chakra activation

I'm not sure

In yoga philosophy, what are the "nadis"?

Energy channels through which prana flows

Physical nerve fibers in the spinal cord

Muscles surrounding the ribcage

Bones in the nasal passage

I'm not sure

How does kumbhaka (breath retention) relate to the autonomic nervous system?

Retention after inhale tends toward sympathetic activation; after exhale toward parasympathetic

All retention activates the sympathetic system equally

Retention has no measurable autonomic effect

Only exhale retention affects the nervous system

I'm not sure

Who is traditionally credited as the author of the Yoga Sutras?

Patanjali

Krishnamacharya

Vyasa

Shankaracharya

I'm not sure

What does "sthira sukham asanam" describe?

Asana should be steady and comfortable

Breathing should be slow and even

Meditation requires complete stillness

The mind must be empty of all thought

I'm not sure

What are the kleshas in Patanjali's system?

Five afflictions: ignorance, ego, attachment, aversion, fear of death

Five types of breathing exercises

Five stages of meditation

Five categories of yoga postures

I'm not sure

What is kriya yoga as described in the Yoga Sutras?

The yoga of action: tapas, svadhyaya, and ishvara pranidhana

A series of physical cleansing techniques

A devotional chanting practice

An advanced pranayama sequence

I'm not sure

How does "abhyasa" relate to "vairagya" in Patanjali's framework?

Complementary forces — persistent effort balanced with letting go of outcomes

Abhyasa must be completed before vairagya can begin

They are opposing concepts from different philosophical schools

Vairagya replaces abhyasa at advanced stages

I'm not sure

What is the primary ethical principle guiding a yoga teacher?

Ahimsa (non-harm)

Satya (truthfulness)

Tapas (discipline)

Brahmacharya (moderation)

I'm not sure

What does "scope of practice" mean for a yoga teacher?

The boundaries of what a teacher is qualified to offer

The number of students allowed in a class

The physical space needed for teaching

The sequence of poses in a lesson plan

I'm not sure

What distinguishes a verbal adjustment from a physical assist?

Verbal uses language cues; physical involves touch to guide alignment

Verbal is for beginners; physical for advanced students

No difference — they are interchangeable terms

Verbal corrects breathing; physical corrects posture

I'm not sure

What is "trauma-informed teaching"?

Prioritizes choice, consent, and awareness of how trauma lives in the body

Teaching only to students who have experienced trauma

Avoiding all physical postures and focusing on meditation

A specialized certification separate from yoga training

I'm not sure

How do power dynamics manifest in Ashtanga's Mysore format?

Teacher controls progression through poses, creating dependency if boundaries unclear

Power dynamics don't exist because students practice independently

The format eliminates hierarchy by having everyone do the same sequence

Power only becomes an issue in group-led classes

I'm not sure

What is a "modification" in yoga teaching?

An adapted version of a pose for different bodies or conditions

A more advanced variation of a standard pose

A breathing technique used during difficult poses

A way to skip poses in a sequence

I'm not sure

Why might a pregnant student avoid deep twists?

Deep twists compress the abdomen and restrict blood flow to the uterus

Twists are never appropriate during pregnancy at any depth

Twists cause dizziness only during pregnancy

There is no reason to avoid twists during pregnancy

I'm not sure

What is the key principle when adapting practice for chronic pain?

Respect pain signals as information, not obstacles to push through

Always reduce intensity by 50% across all movements

Focus exclusively on relaxation and avoid all strengthening

Same sequence but hold poses for shorter durations

I'm not sure

How should a teacher approach a student with hypermobility?

Emphasize strength and controlled range rather than pushing deeper

Encourage maximum range of motion since the body allows it

Treat them the same as any other student

Avoid all forward bends and focus on backbends

I'm not sure

For disc herniation, what movement needs most caution and why?

Loaded spinal flexion — increases disc pressure posteriorly

All backbends — extension compresses the disc

Standing poses — gravity compresses the spine

Inversions — they reverse the disc pressure entirely

I'm not sure

What is a "theme" in yoga class design?

A unifying concept connecting elements of a class

The specific sequence of poses used

The musical playlist selected

The physical environment and props setup

I'm not sure

What is "peak pose sequencing"?

Progressively preparing the body for a challenging target pose

Placing the most difficult pose at the beginning of class

Ending every class with the same posture

A competition-style approach to yoga

I'm not sure

How might the doshas relate to seasonal yoga themes?

Different seasons aggravate different doshas, informing practice emphasis

Doshas have no relationship to seasons

All doshas are balanced equally in every season

Doshas only apply to diet, not practice

I'm not sure

What is the purpose of "shadow work" themes in a yoga class?

Creating space for acknowledging unconscious patterns and emotions

Practicing yoga in dimly lit environments

Focusing exclusively on physically demanding poses

Eliminating negative thoughts through positive affirmations

I'm not sure

How can quantum mechanics concepts serve as yoga themes without oversimplifying?

Using observer effect and uncertainty as metaphors for awareness

Claiming yoga postures directly influence quantum fields

Quantum concepts cannot be applied to yoga at all

Teaching actual physics equations during class

I'm not sure

What is "systems thinking"?

Understanding how parts interact and influence each other as a whole

A method for organizing computer programs

A technique for memorizing complex information

A business management hierarchy

I'm not sure

What is a feedback loop?

A cycle where output becomes input that reinforces or balances the system

A method for giving students corrections in class

A circular breathing technique

A type of survey given after a workshop

I'm not sure

How can "emergence" apply to a yoga community?

Complex behaviors arise from simple interactions between individual members

All community outcomes must be planned top-down

Emergence only applies to biological systems

It describes when new members join

I'm not sure

What distinguishes "agentic" from traditional teacher-led practice?

Practitioner drives development with teacher as guide, not authority

No teacher involvement whatsoever

Exclusively digital/AI-assisted practice

No meaningful difference

I'm not sure

What is "authoritarian drift" risk in Ashtanga lineage models?

Centralized authority can normalize control and reduce individual autonomy

All lineage models are inherently authoritarian

Authoritarian drift only occurs in political systems

Lineage models prevent authoritarian drift by design

I'm not sure

What does "functional movement" mean?

Movement patterns supporting real-life activities and physical capability

Only exercises done in a gym setting

Movements specific to competitive sports

Any movement that burns calories

I'm not sure

What is the difference between mobility and flexibility?

Mobility is active controlled range; flexibility is passive range

They are the same thing

Flexibility is active; mobility is passive

Mobility is joints; flexibility is muscles — no overlap

I'm not sure

Why is spinal segmental control important?

Each vertebral segment contributes, preventing overload on specific areas

The spine should always move as a single rigid unit

Segmental control is only relevant for injured people

It prevents all spinal flexion during exercise

I'm not sure

What is "CARs" (Controlled Articular Rotations)?

Active circular joint movements at end range for joint health

A type of cardiovascular exercise

Passive stretching with a partner

Car-based exercises for travel workouts

I'm not sure

How does "irradiation" apply to end-range joint training?

Maximal tension sends a safety signal to the nervous system, enabling greater ROM

Relaxing all muscles except the target

Heat therapy applied before stretching

Only applies to upper body joints

I'm not sure

What is progressive overload?

Gradually increasing training demands to drive adaptation

Doing maximum weight on every exercise

Training until complete exhaustion each session

Reducing rest periods between sets

I'm not sure

What is the primary purpose of range conditioning?

Building strength and control at end ranges of joint motion

Increasing maximum muscle size

Improving cardiovascular endurance

Reducing body fat percentage

I'm not sure

What role does isometric training play in joint conditioning?

Builds strength at specific angles without movement, creating neural adaptation

Only useful for rehabilitation

Exclusively builds muscle size

No application to joint health

I'm not sure

How do eccentric contractions relate to injury prevention?

Trains muscle to absorb force during lengthening, when most injuries occur

Causes more injuries than it prevents

Identical injury risk to concentric contractions

Only concentric training prevents injuries

I'm not sure

Why alternate PAILS/RAILS blocks and isometric holds across training cycles?

Different stimuli prevent neural accommodation and target different adaptations

They should always be done together, never alternated

Periodization doesn't apply to flexibility training

Alternating is only necessary for competitive athletes

I'm not sure

Why is peer-reviewed research important for yoga practitioners?

Provides evidence-based understanding beyond tradition and experience

Replaces all traditional knowledge

Only scientists need to read research

Research and yoga practice are unrelated

I'm not sure

What does "evidence-informed practice" mean?

Integrating research with clinical experience and practitioner values

Only doing what has been proven in randomized controlled trials

Ignoring tradition in favor of science

Collecting data on every student

I'm not sure

How might confirmation bias affect a yoga teacher?

Selectively notice studies supporting existing beliefs, dismiss contradictory ones

Only affects scientists, not teachers

Makes teachers more objective over time

No effect on how people read research

I'm not sure

What is the difference between correlation and causation?

Correlation shows co-occurrence; causation proves one causes another

They mean the same thing

Causation is a weaker claim than correlation

Yoga research never deals with either concept

I'm not sure

When a study claims "yoga reduces anxiety," what should inform application?

Sample size, control group, type of yoga, duration, measurement, generalizability

Only whether the journal is well-known

The credentials of the lead researcher

Whether the study was funded by a yoga organization

I'm not sure

Which pose would you like to see improved?

How deep do you want to go?

Quick intro (20-30 lessons)

Solid foundation (40-60 lessons)

Deep immersion (70-100 lessons)

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