Introduction
Ashtanga is a dynamic yoga practice that synchronizes breath with movement through a sequence of poses. When practiced correctly, Ashtanga offers significant physical and mental benefits. That said, there are several classic errors that practitioners often make in Ashtanga. avoid the following mistakes to enhance your practice safely and more deeply.
Mistake #1: Not Breathing Properly
Ashtanga requires systematic breathing, and proper breathing is essential. Be sure to breathe through your nose—deep and in line with your movements. Never hold your breath. Proper breathing also helps you move easily between positions, reducing the risk of injury. Concentrate on ujjayi breath, which creates a whispering sound like the sound of waves at the back of the throat. Control your breaths as you find the balance between patience and intensity.
Mistake #2: Pushing Too Hard Too Fast
Since Ashtanga is such an aggressive practice, one tends to overstrain—or lean too far into it, too soon. Don’t do this by pushing your body into those uncomfortable areas and overstretching them. The process of building muscle strength or flexibility requires durability to avoid overstretching muscles or pulling weaker muscles. I suggest that you guys take time to advance your moves in a manner that will not be injurious to your body instead of forcing yourself to make those complex poses. Pay attention to the signs that the body is telling you to stay away from being injured.
Mistake #3: Not Practicing the Vinyasas
Vinyasas are the transitional movements between postures. Omitting them disrupts the systematic nature of Ashtanga. Perform all types of chaturanga, upward-facing dog, and downward-facing dog movements to build strength and maintain core structure. Connect the poses in sequence by completing your vinyasas eagerly to appreciate the fluidity and timing between each pose in the sequence.
Mistake #4: Holding Poses for Too Long
A key feature of this form of practice is that most asanas are held for five complete breaths. Holding them longer can tire the muscles and divert focus from maintaining the rhythm of the sequence. Gradually build patience. The goal is not to hold any one position for very long but to learn the rhythm of the series. If you feel tense, get out of the situation.
Mistake #5: Ignoring Your Edge
It’s essential to be mindful of your abilities to prevent injury or fatigue. It’s unwise to push through pain or resistance. Instead, develop patience by listening to your body and exiting the pose if it becomes uncomfortable. Progress should be gradual, ensuring that your practice evolves safely over time along the eight limbs that lead to transformation.
