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Duration and frequency

Ideally, one session of Ashtanga yoga should be practiced each day with two rest days a month — practitioners at Mysore traditionally take a break on days of a new or full moon. However, most people who also have a full-time job. and family and social commitments find this schedule too demanding. Try to devise an alternative schedule that you find sustainable. For example. you might be able to do a short practice ) two or three times a week and the whole Primary Series once a week. Avoid setting yourself unrealistic targets that you can’t meet, and avoid practicing in an erratic way, for example. doing nothing for a week and then practicing the full Primary Series. The latter approach can lead to injury.

Because you repeat the same sequence of postures every time you practice Astanga yoga, you have the opportunity to vary the focus of your attention on each occasion. Maintaining a single point of focus throughout a practice provides you with lots of material on which to work, and helps you to explore the subtleties of Ashtanga yoga. Your point of focus may he a physical one — such as maintaining freedom in your jaw and neck, or being aware of the specific movements of your feet — or it may be a mental focus such as counting the length of each breath.

After your practice

Allow yourself a brief period of time after a practice to let yourself settle and assimilate the benefits o[ the postures. Don’t rush straight from a practice into work or a social engagement — allow yourself time to re-surface. Try to avoid eating immediately after a practice; you may feel very hungry, but wait around 30 minutes if possible.

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