Ashtanga Yoga: Before You Step on the Mat

A few thoughts to help you approach your practice with patience, curiosity and awareness

Ashtanga Yoga is a dynamic practice that can also be physically challenging

And that's completely okay. Not every asana has to feel easy and it doesn't have to look the same every time. Some movements will come more naturally, while others may require more strength, flexibility or patience. The goal is to find a way to practise that respects your own body and its capabilities.

Give yourself time during Sun Salutations

Your first Sun Salutations don't have to be perfect! Give your body time and begin by noticing how you feel. Sun Salutations are your time, a moment to arrive in your practice, connect with yourself and your breath and gradually find your own rhythm. There is no need to rush. Allow yourself to settle a little more into your practice with each Surya Namaskar.

Your asanas don't have to be perfect

We are all different. Our body structures, ranges of motion, strength and flexibility vary. This means that the same asana may look a little different for each person. You don't need to make a posture look exactly like the person practising next to you or your teacher. What matters much more is finding a variation that works for your body and allows you to continue breathing calmly and steadily. Your breath is more important than how an asana looks from the outside.

Let your breath guide your practice

If you find that you cannot breathe calmly and steadily in an asana, or you notice yourself holding your breath, try taking a step back. This might mean not going as deeply into a posture, modifying it, or simply taking a moment to rest. Your breath can help you recognise when it's time to make an adjustment.

Your practice evolves with you

You might need an easier variation today, but that doesn't mean you always will. With regular, consistent practice, both the body and mind change. Over time, you may become stronger and more flexible, develop a deeper understanding of your bodies and learn to be more present and aware during your practice. What feels difficult today may become more natural with time. At the same time, there will be days when you need to make adjustments again and that's completely okay too.

As you begin your Ashtanga practice, give yourself time. There is no need to rush or to have everything figured out from the beginning.

Stay curious, be patient with yourself and allow your practice to unfold in its own way.

Most importantly, remember that this is your practice.