The Importance of Daily Practice
Traditionally, Ashtanga Yoga is practiced 6 days a week, Sunday through Fridays. Saturdays are a a day of rest as are the days of the new and full moons, and of course, major holidays!
While it may not be practical to practice Sunday through Friday every week, we encourage students to try to practice 6 days a week and to rest on moon days. Like the moon effects the tides, it has a strong effect on our bodies, which are mostly water. Our energy levels on new and full moon days are not optimal for a healthy practice. Furthermore, the discipline of resting on these days, brings our awareness to the natural rhythm of the world around us. The discipline of resting helps us maintain a healthy balance in our bodies and minds. Although Ashtanga practice is a healthy endeavor, practitioners need to maintain a healthy mental attitude about it, so the practice doesn't become obsessive or addictive.
The discipline of daily practice has an amazing effect on both body and mind. Practicing the same poses every day allows the body to adapt to them and develop strength and flexibility necessary quickly. Students who practice daily are able to progress through the series faster, as their bodies change faster and they are able to remember the sequencing easier without lapses of time between practice sessions.
Practicing the same sequence of poses each day also alerts you to the results of your daily habits and lifestyle choices. You'll be able to feel the effects of your diet, your sleep, and your stress level. As a result, Ashtangis often make healthier choices off the mat and reap the benefits both on and off the mat.
One of the most important benefits of daily practice is that students learn acceptance. In our society, exercise is associated with achievement -- whether the achievement is improved appearance, a faster mile, better abs, or a better jump shot. That mentality can often carry over into our yoga practice, and we can find it feeding our egos when we see ourselves improving and at the same time, causing great frustration when we don't. When we practice daily, we see how our bodies vary from day to day. Some days we're strong. Some days we're flexible. Some days we're both and yet some days we're neither. Many days, we're just happy to finish. This experience allows you to stop judging your practice and learn to accept it for what it is -- practice. When we stop trying so hard to achieve on the mat, we start paying better attention to our breath and start really practicing yoga!
When Real Life Gets In The Way
While you may now be convinced to commit to practicing 6 days a week, real life doesn't always allow you to do it. So what then?
One of the wonderful things about Ashtanga is that the practice becomes a part of you. You've memorized the sequence and the breathing and you take that with you wherever you are. So if you can't make it to class, you can still do your practice. Occasional home practices will also teach you how motivating group energy can be! Sometimes, you may be so pressed for time that you can't get your whole practice in -- on those days, do as much as you have time. Always start with sun salutations and end with your finishing sequence and fit in as much of the in between as you can. Give yourself 15 minutes for the finishing poses-- and don't skimp on savasana! It's even more important when you're too busy to practice.
Any practice is better than no practice.
Don't let too tired, too sore, too cranky, too whatever to be your excuse. Yoga always makes you feel better. Even when you are sick... if you are well enough to work, you are well enough to practice. Don't let a stuffy nose get in your way. Yoga will help that too. If you can't get out of bed, skip it -- get some rest. If you aren't sure -- try some home practice and see if you have the strength to practice. Maybe you can only get through 1/2. That's fine. Whatever you can do will hasten the healing process. Remember if you are engaged in your daily life, you need to practice to undo the stress!
Oh and don't believe the old tales that you can't practice if you have your period. If you are well enough to go to work, you are well enough to practice and yes, it will make you feel better. That old rule was created by men based on theory and not experience. Recently, rebellious women have tried practicing during their cycles and have found it lessens their discomfort without any noticeable side effects.
Injuries
Like all athletic endeavors, Ashtanga sometimes results in injuries. Little injuries may come and go and you can practice right through them. Oftentimes, repetitive stress injuries come about as a result of little misalignments in the postures that make up the vinyasas. Talk to your instructors and we'll watch you and see if we can spot what's causing the trouble. Little fixes to your technique can usually clear up these injuries pretty quickly. Other injuries may require some rest, some ice, and maybe a modified practice to get back on track. Stretching injured muscles and tendons can further injure them, so talk to your instructor and if need be, talk to a doctor...
Sore muscles, however, do improve with stretching. So you have to learn the difference between sore and injured. Sore muscles are a normal side effect of muscles that are changing. Soreness should be in the belly of the muscle and not in the joints. Tightness and aches are normal, sharp fleeting pain is not.