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A number of years in the past, I made a decision that I wanted a venture. I used to be itching to be taught one thing new, one thing that might problem me. It had been a couple of years since I had begun practising yoga considerably constantly, and I used to be having fun with the combo of vinyasa, yin, and sizzling yoga lessons that I used to be taking at my native studio. However I needed extra construction and consistency so I might be capable of observe my progress over time.
Enter ashtanga: a decidedly structured model of yoga comprised of a vigorous sequence of postures which might be practiced in the identical approach, in the identical order, each single time. Due to the web teachings of Richard and Mary Freeman, I realized the ashtanga main collection in my basement in the course of the 2020 lockdown. The movies deal with constructing familiarity with every pose little by little by way of repetition. I can’t say it was essentially the most thrilling yoga program I’ve ever undertaken, however it’s the one which has had essentially the most important long-term influence on me.
As I bought into the behavior of practising extra usually, the predictability and repetition of the poses started to signify stability at a time in my life in any other case marked by chaos. If I might carve out a small measure of management on my mat, I discovered, it could go a great distance towards serving to me really feel grounded.
I distinctly bear in mind a second a couple of days after a deeply upsetting occasion by which somebody I knew instantly and unexpectedly handed away. At that second, practising ashtanga appeared like the very last thing that I had the psychological and emotional energy and area for. But after a couple of days, in opposition to the overwhelming urge to remain curled up on the couch, I made a decision to attempt. I pulled myself up, rolled out my mat, and set about practising the collection.
Amazingly, I started to really feel a degree of connection to myself and a transparent presence within the second that I had by no means felt earlier than. Flowing by way of the acquainted rhythm, with nothing however the sound of my breath to information me, I used to be capable of entry my struggling and the reckoning with what had occurred. A surreal sense of unbelievable gratitude washed over me as I understood that I used to be alive. I used to be there in that cramped kitchen with my mat wedged between the tiny desk and the fridge, shifting and respiration, current on this tenuous state of being that we take a lot without any consideration. I had by no means contemplated nor totally acknowledged the depth of that actuality till I stood on my mat that day.
I might be mendacity if I stated that I’ve begun each yoga session since that day with ecstatic ease and by no means needed to encourage myself to apply. There has, in truth, been a number of negotiating, dragging, and avoidance that I’ve generally given into. I imply, it’s arduous to be bodily and mentally disciplined.
However irrespective of how a lot coaxing and cajoling is required to convey myself to the apply, I all the time really feel higher afterward.
7 Issues I Realized From Practising Ashtanga Yoga
In my expertise, ashtanga just isn’t a straightforward model of yoga to start and stick with. My journey started partly as a result of I sought extra management over my yoga apply. Nevertheless, all of the surprising classes and insights I’ve obtained alongside the way in which have bolstered the futility of my efforts for management.
Ashtanga has been one thing I’ve discovered to be like a thriller that reveals itself a bit extra each time I apply, and due to this fact a bit extra of myself is revealed to me each time as effectively. My relationship to it by way of the teachings I’ve realized has morphed and shifted within the years since I began. Listed below are a number of the largest issues I’ve realized alongside the way in which.
1. Ashtanga just isn’t a lot about studying the poses, however what you study your self from doing the poses.
The apply of ashtanga will take a look at your limits and confront you with your self. You’ll uncover your strengths and weaknesses and be taught to simply accept your self precisely the place you might be in any second.
You’ll come head to head together with your ego and be taught to maintain it in examine. One of many methods this occurs is by attempting too arduous. In the event you push your self too far previous what’s the correct expression of a pose for you at that second, you could attain previous your limits and injure your self.
![Woman practicing a variation of Eka Pada Rajakapotasana in ashtanga yoga](https://cdn.yogajournal.com/wp-content/uploads/2024/01/Ashtanga-Yoga-Eka-Pada-Rajakapotasana_Getty-1024x576.png?width=730)
I realized this the arduous approach by overextending myself after which finally having to tug again and alter once I seen ache and irritation. Generally you don’t even understand you’re overdoing one thing till it begins manifesting as discomfort, at which level you’re offered with an ideal alternative to be taught extra about your physique and what it wants shifting ahead.
It may not manifest as a right away damage, however for those who proceed to apply a pose with improper type, you’ll really feel that imbalance over time. That is true in all types of yoga, however as a result of repetitive nature of the actions, ashtanga is an particularly potent approach to be taught this lesson. When you’ve got improper type in your Chaturanga and are often practising it the 60 occasions that the first collection has, it received’t be lengthy earlier than you start to really feel it.
With apply, you be taught to prioritize what your physique truly wants, and also you grow to be much less connected to what you suppose it’s good to do to measure as much as an exterior commonplace.
2. It will probably provide help to reshape a punitive relationship to train.
Our up to date train tradition is inundated with messaging round pushing your self to the restrict. It additionally has a robust emphasis on picture, whether or not that takes the form of the way you look or what you are able to do.
With ashtanga, the potential for damage for those who push your self too far serves an essential goal. It creates a pure barrier to overstriding so as to attain a sure splendid of efficiency, even when it’s a must to expertise the antagonistic results of sidling as much as that barrier earlier than realizing it’s good to again off.
The idea I hear from a number of academics is to discover a degree of “comfy striving” within the pose—the concept that you’re placing forth effort however not attempting too arduous. Whereas it took a while for me to know what this truly means, it has guided me to seek out essentially the most nourishing form for my physique in every pose, which then permits me to entry deeper and extra releasing expressions over time.
The extent of care and a spotlight you have to train to apply the collection in a secure and therapeutic approach has the potential to positively affect your relationship together with your physique. You grow to be extra centered on what feels good and what you may truly do comfortably, versus what the individual on the mat subsequent to you or in your Instagram feed is doing.
3. The way you apply a pose will look completely different than how another person practices it.
The way in which you may even see an skilled practitioner transfer by way of the poses just isn’t the one “proper” approach. I’ve realized that the proper approach for me to expertise a pose means I’m not pushing previous my limits. I can someway discover the effortlessness inside the effort.
As with all model of yoga, ashtanga has the potential to be therapeutic to the physique and thoughts, however solely whether it is approached with an accepting and compassionate mindset.
If a pose doesn’t really feel proper, you don’t need to carry out it the way in which you see it demonstrated. You’ll be able to work with a instructor on an adjustment. That doesn’t imply you’re not doing the apply appropriately, it simply signifies that you’re tuned in to your physique and prioritizing that over attempting to appease your ego.
4. Let your self profit from the assistance of a instructor.
It’s price going to class in individual each from time to time since you’ll probably obtain insightful suggestions and changes in your type.
This was one thing I missed out on by beginning my apply at house. Shortly after starting my apply, I seen a pinching feeling in my shoulder. I sought out the experience of a instructor and he or she helped me perceive that I used to be overloading my physique with all of the Chaturangas when my muscle tissue weren’t sturdy sufficient but to bear a lot weight so repetitively.
My instructor really helpful that I do extra knees-chest-chin modifications, and the shoulder ache went away. Over time I used to be capable of begin including again within the full Chaturangas.
Even with glorious on-line lessons, with out a educated eye serving to you perceive how correct type is meant to really feel in your physique, it’s straightforward to begin practising poses improperly.
![Two women practicing ashtanga yoga while sitting in Sukhasana](https://cdn.yogajournal.com/wp-content/uploads/2024/01/Ashtanga-Yoga-Prayer-Hands_Getty-e1704224451872-1024x466.png?width=730)
5. Practising with others may also help form your relationship with Ashtanga
Going to a studio the place I really feel comfy and have entry to improbable academics and acquainted faces has helped me construct a way of group round my apply. This has added one other degree of dimension and which means to it.
I’m presently touring throughout South America, and though I’m unable to stay with one studio long run, visiting studios in numerous international locations and cities has been a good way to profit from completely different academics’ views.
6. You will discover a approach to make ashtanga sustainable for you.
Ashtanga, in essentially the most conventional sense, requires a certain quantity of dedication and adherence to routine and guidelines. It takes about 90 minutes to finish the first collection and the strategy sometimes recommends practising six days every week, aside from Saturdays and through the brand new and full Moons.
Though I started practising ashtanga as a result of I craved construction and management, it initially felt fairly overwhelming. I discovered myself beginning to postpone my apply due to my “all or nothing” mindset. If I didn’t have sufficient time to apply the complete collection, or if it simply felt too daunting that day, usually I might not apply in any respect.
After I was sincere with my instructor about this, she urged I apply simply the opening Solar Salutations and ending sequence, which all collectively takes about half-hour. This helped me combine the apply into my life in a extra constant approach.
I’ve realized to mould the apply to suit my life reasonably than adhering to what custom mandates. Others might discover a number of success within the latter—9 pm bedtimes and all! However in some unspecified time in the future in my ashtanga journey, I noticed I wanted to tune out the noise of how different folks suppose it ought to be executed.
This was an train in studying to respect and respect what I might do and needed to do, as an alternative of solely seeing the worth in whole completion in good accordance with the custom. As of late, I alternate my apply days with weight coaching and mountain climbing, two different motion practices that convey me pleasure and by which I discover nice which means and success. I not really feel an rigid attachment to how issues have to be with my apply, and this has created area to discover a new degree of enjoyment and success in it.
Some academics insist that the collection have to be practiced a sure approach and have to be adopted to a T, whereas others have a extra relaxed strategy. I’ve realized that even the “T” itself varies from instructor to instructor. I realized that it’s greatest to hearken to and think about completely different views, whereas additionally asking myself what feels proper for me. I can be taught from academics and the custom itself, however I’ve come to know that the actual yoga comes from practising in a approach that meets me the place I’m.
7. Let go of perfectionism.
Whereas ashtanga might appear to have a critical and structured perspective round it, it actually ought to convey you pleasure and success. If it begins feeling like nothing greater than an obligation, possibly it’s time to rethink your strategy and think about how one can convey extra lightness and enjoyable into your apply. Attempt to depart area for laughter and shock, and see your apply as a time to play with motion.
I’ve realized that I don’t must apply in the identical approach each time and even during the first collection. Perhaps at some point I really feel like stopping at Bhujapidasana and spending some time taking part in with that motion, after which simply skipping to the ending poses as an alternative of finishing your entire collection.
Or possibly I really feel like devoting a number of consideration to the delicate mechanisms of my jump-backs and taking further breaths there, resulting in a slower tempo than what you’ll observe in a led class the place the instructor calls the rely.
Because of this, I like Mysore (practising at your personal tempo in a category setting) and residential apply loads as a result of they offer me all the liberty to linger, savor, and experiment.
For me, the apply is an ongoing experiment. What is going to my physique and thoughts enable for in the present day? Actions I’ve been engaged on for months with seemingly no progress will impulsively occur virtually effortlessly, with none apparent rationalization or change of approach. It’s a mind-body dialog at its most nuanced type, and it’s a fairly fascinating course of to look at.
Ashtanga has the potential to be a strong alternative for development as a result of it attracts perfectionists after which reveals them the futility of perfectionism. It has humbled me and has challenged me to like myself as I’m. The apply has helped me by way of tough occasions and jogged my memory simply how lucky I’m to have this physique and this breath. Above all, ashtanga has taught me that flexibility of thoughts is much more essential than bodily flexibility, and that perception has been the best present of all.
About Our Contributor
Olivia James is a Colorado-based author, an avid yoga practitioner, and solo world traveler. Having grown up in Asia, she was bitten by the journey bug at an early age and has devoted her life to experiencing the world and studying from it. She is very excited by writing about themes associated to wellness, international cultures, overseas affairs, and the outside. You’ll be able to observe her travels on her weblog.