Practice Notes

what to wear

Clothing should be flexible, non-binding and appropriate to season and temperature. Shorts and a tee-shirt, leggings and an exercise top work well. Do not wear socks, tops with tight or turtle necks and avoid baggy clothing that lumps up when practicing.

Where to Practice

Practice in a clean, level, warm, well-ventilated and private space. There should be room overhead for full extension of the arms in Surya Namaskara, or when practicing arm balances. Practicing in the direct sunlight is not advised. At the same time, finding the "perfect" spot for practice can sometimes become a way of avoiding the practice. When the will to practice is there, almost any place you can spread out a mat will work for practice. Concentration will build with time so that practicing under non-ideal circumstances will become possible.

When To Practice

Practice on an empty stomach. Wait three to four hours after a large meal, one to two hours after a light snack. Early morning before any food is taken is the best time of all. Practice when there are a minimum number of distractions and pressures for other responsibilities. In the formal Ashtanga Vinyasa tradition no asana (posture) practice is done on new and full moon days. Observing this restraint to practice can be helpful in not becoming too attached to practice and routine. It also provides time for the body to rest and recuperate.

How Long to Practice

A two to three hour practice time, once a day, on a daily basis is ideal for advanced students. This is, of course, not always possible. A half an hour, or an hour, daily is still enough time to benefit from the practice. Under extraordinary circumstances little two to five minute sessions spaced throughout the day are useful. Remember five minutes of practice is far better than none.

Equipment

A non-slip, level surface, such as a good hardwood floor, linoleum or a firm rug can provide the stability needed. Carpets and rugs vary greatly as to the traction they provide. When a surface becomes wet from perspiration, its properties change; wooden floors become slippery, and tightly woven cotton rugs, and blankets give better traction. A sticky-mat and cotton blanket are ideal.

Stiff people will find the use of a 9" x 5" x 2" cork block helpful, during the standing and some seated postures (a book can substitute for a block). Straps, firm blankets, cushions and eyebags may also be helpful.

The Menstrual Cycle

Women should not do regular asana practice during menses flow. Vigorous practice can disrupt or stop the flow. In particular the inverted postures are to be avoided. However, practice of postures like Trikonasana, Baddha Konasana, Balasana and Upavistha Konasana can relive cramping and pain around the sacrum and hips. These postures also promote deeper breathing which is conducive to a meditative state of mind. Consult with a qualified teacher for more details on practice specific to the menstrual cycle.

Pregnancy

Yoga practice is beneficial during pregnancy, and can ease many of the discomforts involved. However, certain postures are not advisable, and, as fetal development proceeds, more postures need to be eliminated from the series. What to practice depends largely on the level of practice of the mother before conception. It is advisable to attend prenatal yoga classes with the consent of your physician! In general, postures should be eliminated or modified if they cause shortness of breath, become difficult or cause discomfort. Students should not try new, challenging or precarious postures which might endanger mother or fetus. It is a matter of common sense.

Therapeutic Applications

Yoga is naturally therapeutic and generates excellent health. However, the use of yoga for specific health problems should be done under personal guidance with the consultation of a physician. Ashtanga yoga teaches proper alignment and breathing, which is, of course, beneficial to health. But when trying to cure serious health problems, individual instruction is imperative. Always seek the guidance of qualified health professionals.

Perspiration

Yoga is the “Art of Work,” meaning it cultivates action with ever increasing efficiency and intelligence. However, one should be prepared to sweat profusely. Being “warmed up” is the best protection against injury, by helping one to move in an integrated and natural way. Do not wipe the sweat off with a towel or cloth. Enjoy it.

Strain

Do not confuse enthusiasm with ambition. Do not strain, clench the jaw, hunch the shoulders or hold the breath! Always return to the basics of the practice: the breathing, the gaze of the eyes and the true form of the posture. Slow, consistent, grounded practice works. Occasional spurts of aggressive, imbalanced practice, for purposes of self torment or ego inflation, are dangerous.

Soreness

A pleasant soreness in the bellies of some muscles is not uncommon, especially if you are progressing with an intelligent enthusiasm. This is good. Pain in the joints, however, is an indication of poor form and alignment. In this case, pull back and study the posture more closely. Consultation with a teacher is always advisable.

Breathing

Correct breathing is essential in the postures. It should not be too fast or too slow. Its sound should be smooth and even. Overall it should be pleasant, bringing awareness and alignment to the whole body.