This is working well for me at the moment as I’m starting to feel the injuries improving and I really feel excited to practice, rather than it feeling like a chore. Thanks so much! So here’s to another six months! So if you practise Ashtanga in the morning and then go for a run in the evening (for example), your muscles might not have had enough time to rest before you’re asking them to work intensely again. Consider this a map passed on by a trekker who has been on the mountain for many years. Don’t assume it will work in the same way for you as it does for me! Our yoga for beginners program is the best place to start. When you develop ease in your practice, you can follow the Vinyasa counts more accurately and increase energy flow through the body and purify and harness your energy better. I set my parameters: Every day I would spend at least 20 minutes on my mat. Many of us wouldn’t have enough time to practise 6 days a week AND do other forms of exercise…so should we dial it back to 4/5 days a week or reduce our practice’s intensity so we have a little energy left for other pursuits? If you continue to use this site we will assume that you are happy with it. Go here for more information on AYS Charlotte. Shanna Small has been practicing Ashtanga Yoga and studying the Yoga Sutras since 2001. a 2-hour practice once a week) as I think it helps our bodies adapt more gradually and makes the practice sustainable physically and practically. As a yoga teacher, I am often working in the early mornings so I have to fit my practice in at different times of day. Ashtanga Poses Are Not Like Riding a Bicycle-There are many poses in Ashtanga that require consistent practice to keep them in your repertoire. So what’s the deal? My takeaway from this: reflect on the kinds of activities your body has been used to doing all your life and consider what might happen if you suddenly change. I’ve often pondered this myself as you’ve mentioned in your classes that Ashtanga is supposed to be done almost daily through self-practice. Carry on for longer if you feel like the habit hasn’t stuck yet. As the days progressed, I began to look forward to my time on the mat. She has studied in Mysore with Sharath Jois and is the Director of AYS Charlotte, a school for traditional Ashtanga in Charlotte NC. At this point, I practice the full Primary Series on my own 5 days a week and the standing postures one day a week. I believe that my muscles and joints were used to being worked in a certain way and when I suddenly stopped, they weren’t happy. They’re very good for strength and cardio, and balance out the flexibility training of Ashtanga. In this method of practice you follow your own breath and movement not the guidance of a teacher leading a class through the same … I hope the thought processes I have shared here will help you get a little closer to that answer . I loved your comment. Blacks In Yoga: If You Want To Be Represented Then You Have To Represent. Do you practise anything outside of your Ashtanga yoga practice? I much prefer a group environment and a variety of exercises. My first instinct would just be to take it slow and enjoy the process of re-integrating your practice into your routine! But in reality, each of us has a unique body, unique circumstances and therefore (I suggest) a unique answer to this question. Then introduce 3 x Sun Salutation B on to your practice for a few weeks. Start learning Intermediate Series postures after a year or so of Primary OR include glute activation exercises outside of your practice to balance your muscles. But if you have lots of other passions, why deny the most fun parts of your life just to stick to an old tradition. It is not every day … I just see this as a little morning stretch and hardly have to think about it. Expect to Fail— In the Ashtanga Yoga method nothing is meant to be easy on your first try. This caused my thigh bones to be pulled forward in the hip sockets causing a pinching sensation in the front of my hips as the bones rubbed together (ouch). Check out this pose on the APP, Kurmasana Saved My Life, where a reader found out she had breast cancer by noticing the difference in Kurmasana. Others find they need to include other forms of exercise to stay balanced. I have finally got a wonderful teacher whom seems extremely knowledgeable about the more subtle workings of the practice and I am back to practicing. And some people just want more variety in their movement practice! I used to (used to being ten to twelve years ago!) It sounds like a lot, but I was in so much pain a few months back that I wasn’t sleeping through the night. Please let me know your name, email address, phone number and a good time for our initial phone conversation. I’ve read and heard serious teacher/practitioners say that it’s perfectly alright to go away from it for however one needs to. Doing it 6 days a week will help you achieve this. As we already mentioned, there is a set of specific sequences based on the practitioner’s skill and experience that every … The one thing I do everyday without fail is 5 Surya Namaskar A – otherwise my body feels stiff and horrible! If anyone has another answer to this question, send it to shanna@wellnessfrominside.com. You’ll be back up to your old practice in no time! Strength and flexibility together works well for me. I believe that the Primary Series shortened my hip flexors from all the forward folding, whilst also weakening my glutes through a lack of activation. Do you find that you feel stiffer after spinning when you do your yoga practice? The Logic of the Six Day a Week Mysore Style Ashtanga Yoga Method by Kino MacGregor. In Ashtanga… Explore the eight limbs of yoga with me through my writing, videos and tuition. Ashtanga yoga is an amazing physical practice that can greatly improve your strength and flexibility. Number five: after an intense practice your body needs time to recover, the recommended time being 24 hours. The first few weeks were intense. As the days progressed, I began to look forward to my time on the mat. I’ve started doing Kettlebell swings after Ashtanga. Continue in this way, just enjoying the process and allowing your body to re-adapt to the postures. Let me know in the comments below. In your opinion, is it bad for the body to practice just primary series for an extended period of time (more than a few years)? The appearance of my backside isn’t such a big problem here (although it would be nice to have some cushioning). After having been in that much pain, I was grateful to be able to do the exercises and every time I do them I feel better and better. *. Otherwise I just don’t have the self-discipline! This is because it is in the primary series that the student, their mind and their body get used to the system of Ashtanga yoga, and to the reality of practicing yoga every day. The first few weeks were intense. Required fields are marked *. Sometimes I wonder if I should practice more, if it’s not my lack of discipline and commitment, that I “should” practice properly, so I am very grateful to you for this article, it’s comforting to read from time to time that I can be committed and enjoy other things as well without remorse , Hi Petra, That sounds like a good combo Oliver. Pictures submitted by APP contributors. I no longer had the muscular tension to support my level of flexibility and ended up with pain in various joints (e.g. Yoga increases your flexibility. I found your blog post while searching in Google for experiences by other Ashtanga practitioners on the advantages and disadvantages of keeping a daily undisrupted practice. Everything you need to know! I don’t expect someone else to answer these questions for me, but your blog has helped me to bring clarity on what I need to think about and has also showed me that other practitioners are also grappling with the same issues. She asks, “Hi David, I have a question about your opinion on primary series. So if I were you, I’d begin with 5 x Sun Salutation A each day for 1 week. She has written for Yoga International and the Ashtanga Dispatch. Needless to say, this resulted in many injuries…. Mysore is a teacher-assisted, self-led approach to practicing Ashtanga where students drop-in anytime during the class and receive 1-on-1 assistance. Ashtanga Yoga Victoria is a downtown yoga studio with daily Mysore yoga classes. But is Ashtanga yoga alone enough to keep your body physically healthy? If you haven’t heard about yoga’s ability to increase flexibility, you … When I started Ashtanga I stopped all of that and although I became strong in a different way, my muscles lost a lot of size and power! I’m actually missing my spin classes – maybe I’ll crash one of yours to complement my Ashtanga! It was summer and I felt energized. The more ease you have, the more you enjoy your practice. Lots of love For Change to Happen, You Have To Be Consistent-No matter what you undertake in life, consistency is the only way for it to take hold. Barometer For Your Life-when the yoga is done every day, you quickly start to see imbalances in your life because you can compare it against how you felt when you previously did the yoga. That's it. But is Ashtanga yoga alone enough to keep your body physically healthy? In a strange way, I’m a little jealous of your journey ahead I know all bodies and circumstances vary, but was wondering anatomically what your thoughts on this were. Natalie. I did an active Ashtanga routine, sweating, building muscles, and pushing myself hard. Thank you so much in advance for your time and help. Yoga changed my life and I know if will for you too! But I’d find that really tough to do and I’ve only ever managed to practice on my own once a week/fortnight when I’ve felt a bit stiff. From there, progressing on to the next series is easier, as the body is used to daily ashtanga … So should we avoid all other activities on the days that we practise Ashtanga yoga?

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