The physical practice of Ahstanga:
Ashtanga has a number of 'series' (I will go into the other series at a later stage) a good place to begin is the Primary Series. Each time you practice, you will practice the same series of movements.
The practice begins with Surya Namaskar A and B (1 and 2), if you're practicing at home practice 5 rounds of each. When practicing Surya Namaskar flow with the breath - each breath moving the body from one movement to the next. Following 5 Surya Namaskar As, complete 5 Surya Namaskar Bs.
The practice is followed by the standing series (3), each posture is held for 5 rounds of breath.
Next comes the seated, core, back bend and inversion series (4,5 and 6), once again each posture is held for 5 rounds of breath, with the exception of the inversions which can be held for a longer, following each posture in the series is a Vinyasa (see my post on Vinyasa for more info).
Always complete the practice with a Savasana - hopefully within the next few week I will be able to upload a guided Savasana.
Take your practice further:
The Breath: Ashtanga is not just a physical practice, and by just focusing on the physical aspect of it you lose some of the deeper benefits. Focus on linking your movements on the breath, focus on the breath when holding each posture - Do not allow the mind to wander off.
The Gaze: Each posture has a drishti (gazing point) this has the aim to focus the mind. It will take time for you to learn each gazing point, but with practice it will become a habit.
Ashtanga is a beautiful practice which with practice can become a moving meditation, traditionally it has been suggested that Ashtanga is practiced 6 times a week, if you decide to do that be prepared to sweat, and be stiff, but that is one of the joys of Ashtanga, it will pass with time.
Please remember to honor your body! Do not over do the practice - take rest!
Happy Practicing Yogis and Yoginis
Namaste
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