How to Develop a Consistent Ashtanga Yoga Practice | Caroline Klebl

How to Develop a Consistent Ashtanga Yoga Practice: 5 to 6 Days a Week

Ashtanga yoga is a dynamic and structured practice that can transform both your body and mind. One of the most fundamental aspects of Ashtanga is consistency. To experience the full benefits of this asana practice, it’s essential to commit to a regular schedule, ideally practicing 5-6 days a week. By following a daily routine, you will develop strength, flexibility, and mental clarity, quickly improve your asanas and deepen your connection to the breath.

In this article, we’ll guide you through a step-by-step approach to creating a sustainable Ashtanga yoga practice, with tips on pacing yourself, maintaining your health, and setting up your practice space.

1. Start with the Foundation: Sun Salutations and Standing Poses

The best way to begin your practice is with 5 Sun Salutations A and 5 Sun Salutations B to warm up the body and connect to your breath. Sun Salutations are essential for building heat, opening up the body, and preparing you for the postures that follow.

Once you’ve completed your Sun Salutations, practice the standing poses of the Primary Series, which will work to strengthen and stretch your legs, hips, and back. Focus on your alignment, breath, and maintaining a steady pace through these poses. The standing poses also help establish balance and focus before you progress further into the series.

Key standing poses to include:

•Padangusthasana (Standing Forward Fold)

•Trikonasana (Triangle Pose)

•Utthita Parsvakonasana (Extended Side Angle)

•Prasarita Padottanasana (Wide-Legged Forward Fold)

•Parshvottanasana (Side Forward Bend)

End this sequence with Paschimottanasana (Seated Forward Bend), a calming and deeply stretching pose that helps release tension in the spine, hamstrings, and lower back.

Lastly, always finish your practice with Shavasana (Corpse Pose) to relax and integrate the benefits of your practice. It’s important to stay in Shavasana for a 5-10 minutes, focusing on the breath and allowing your body to fully relax.

2. Slowly Build Your Practice with the Primary Series

Once you feel comfortable with the Sun Salutations, standing poses, and seated forward bend, start adding more postures from the Primary Series. The Primary Series, or Yoga Chikitsa, is a sequence of poses designed to detoxify and heal the body. However, be mindful not to rush—progress gradually and build up to completing the full Primary Series.

Practicing too many postures too quickly can overwhelm the body and may lead to skipping a day or feeling tired. It’s better to consistently practice a shorter sequence each day and slowly build up rather than overextending yourself. The consistency of your practice is more important than how quickly you add new postures.

A typical daily progression might look like this:

•Start with the foundation of Sun Salutations, standing poses, and Paschimottanasana.

•Gradually add seated poses in the correct sequence without skipping postures

•Begin to add finishing poses such as Urdhva Dhanurasana (Upward Bow) and Sarvanghasana (Shoulder Stand)

Remember, it’s important to listen to your body. Over time, you’ll naturally build strength and flexibility to accommodate more postures.

3. Practice 5-6 Days a Week

Ashtanga yoga is a daily practice, and consistency is key. Aim for 5-6 days a week, allowing your body to integrate the benefits of the practice each day. However, it’s important to respect the rhythm of the practice and take rest days when needed.

•Saturday and the new and full moon are traditionally rest days in Ashtanga yoga. These days provide the body and mind with a chance to recover and reset. From an astrological perspective it is best to rest on these days.

•Ladies holiday (menstruation) is also a time for rest and taking a break from your practice. The body requires extra care during menstruation, so avoid practicing Ashtanga yoga during this time.

By honoring these natural cycles of rest, you’ll preserve your energy, improve your asanas, and create a balanced routine.

4. Eat a Healthy, Vegetarian Diet

To support a daily yoga practice, eating a balanced and nutritious diet is essential. A vegetarian diet is recommended in Ashtanga yoga, as it aligns with the practice’s focus on purity, clarity and ahimsa(non-violence).

Focus on eating whole foods such as:

•Fresh fruits and vegetables

•Whole grains like brown rice, whole wheat, quinoa, and oats

•Legumes and beans

•Nuts and seeds

•Vegetarian proteins such as soy and dairy

Drinking plenty of water throughout the day will also help keep your body hydrated and support the detoxifying nature of the practice. Avoid eating before your morning practice.

5. Practice in the Morning Before Breakfast

For optimal results, practice in the morning before breakfast. The early hours provide a quiet and peaceful time to connect with your body and breath. Ashtanga yoga emphasizes the importance of morning practice, as it allows you to start the day with focus, energy, and clarity.

Avoid eating before you practice, as a full stomach can disrupt the flow of energy and the focus required for Ashtanga. Practice on an empty stomach, and enjoy a light, nourishing meal afterward to replenish your body.

6. Create a Dedicated Space to Practice at Home

One of the keys to building a consistent yoga practice is having a dedicated space in your home. Whether it’s a corner of a room or a dedicated yoga room, creating a space where you can roll out your mat and practice daily will help cultivate discipline and focus.

Ensure the space is quiet, clean, and free from distractions. Place items that inspire you—such as candles, plants, or spiritual objects—around your practice space to create an uplifting environment that encourages mindfulness and connection.

7. Attend Caroline Klebl’s Yoga Teacher Training

To truly deepen your practice and develop the discipline of a daily routine, attend Caroline Klebl’s yoga teacher training. Caroline’s training will not only teach you the fundamentals of Ashtanga yoga but will also provide you with the tools to develop a sustainable, long-term practice.

Her approach combines guidance with a strong emphasis on building a personal and committed yoga practice. Whether you want to teach or simply deepen your own practice, Caroline’s training will empower you to embrace the consistency of Ashtanga yoga and cultivate a healthy lifestyle.

Conclusion

Building a daily Ashtanga practice takes time, patience, and consistency. By starting with the basics, slowly adding postures, respecting rest days, eating a healthy vegetarian diet, and dedicating time to practice each morning, you will build a strong foundation in this transformative practice.

Remember, 5-6 days a week is the key to progress, and Caroline Klebl’s training can help you stay on track, deepen your understanding, and develop a lifelong commitment to yoga. Take the time to create a dedicated space, honor your body’s rhythms, and practice with devotion—your body and mind will thank you.