I know there are yoga experts out there already enjoying every benefit from this wonderful Ashtanga yoga routine. There are still important things you need to fully enjoy the results of your yoga practice. It is a must that you still know how to take good care of your body and mind to avoid any issues in the future. With these powerful tips for Ashtanga yoga practitioner, you will improve your yoga practice without putting your body and mind at risk. Read on.
As we all know, Ashtanga yoga is not just an ordinary kind of yoga routine. It is actually considered to be the ‘boiling blood’ yoga. It involves strenuous poses that could help melt unwanted fats. Yoga teachers always observe these tips for Ashtanga yoga practitioners and remind their students to follow them as well. These tips have been proven to be effective and safe since it has been applied for many years. So if you wish to truly take good care of your body and mind and avoid those injuries, make sure to follow them all by heart.
1. The importance of having your regular practice
It is a must that you do your daily practice. It is advisable to have your practice at least five to six days a week. Having your practice every day even for 15 minutes counts as one practice session and a very good start. It is also a great advice that you follow a schedule with regard to your daily practice. Make sure to practice at the same time every day even if you have a different duration to achieve the full benefits of this routine.
2. Never forget to have your rest days
It is a must that you have your rest day so your muscles will not be strained too much. If you have your monthly period then it is not advisable to perform any yoga routine, especially on your first three days. If you are not feeling well or already have a fever, you should stay in bed and call it a day. Never force yourself up. This is one of the crucial tips for Ashtanga yoga practitioner.
If you are going to travel the following day, you should not perform such routine to avoid forcing your muscles. Bear in mind that Ashtanga is a demanding and strenuous routine so you should learn how to rest your body and mind too.
3. Stay hydrated
If you wish to fully achieve the amazing results and benefits of Ashtanga yoga, you must stay hydrated at all times. If you are going to practice the following day then you should start hydrating yourself ahead. It is advisable to avoid any carbonated drinks, alcohol, and greasy and salty food. It is always best to have a good cup of hot water especially during the winter and if you have colds. This will help warm up your system and your muscles to avoid any strains.
Having a cup of hot water is almost the same as drinking your favorite cup of coffee. It can stimulate your digestion and other organs to function well.It is better to prepare coconut water as your best post-yoga beverage.
While practicing, you should avoid drinking cold water since your energy is at peak. This will be dissolved at once making you feel more sluggish instead of making your body active and energetic. If you must drink, opt for some small sips of warm water instead of cold water to help suppress your thirst. This is one of the important tips for an Ashtanga yoga practitioner.
4. Get enough rest
It is always a great advice to have complete rest and sleep before the day of your practice to fully prepare your body and mind. This also applies after you are done with your Ashtanga yoga practice so your body can recover.If you have trouble sleeping, a steady schedule of yoga practice will help you get a good night sleep.
After 2 pm, make sure to avoid drinking coffee and carbonated drinks like soda. Never use your gadgets or watch TV before you go to bed to relax your brain activity and induce a good night sleep. If you have a sleeping disorder like insomnia, you should simply follow these tips for Ashtanga yoga practitioner. It will help normalize your circadian rhythms.
5. Prepare your complete yoga superfood
If you wish to support your yoga practice, make sure that you always eat healthy and cooked foods. There is some certain food group you must prepare to help your body recover fast. It could be soups, dahl, oatmeal, cooked vegetables, rice, almond butter as well as a Sattvic diet.This food group will help restore your energy and will also help relax your strain muscles.It is never a good idea to eat a low-fat diet as this will only ruin your Ashtanga yoga practice.
To help lubricate your joints and even avoid constipation, make sure to include this food into your daily diet. Eat foods such as avocados, coconut oil, olive oil, sesame oil, and ghee. They are all nutritious and will provide necessary support to help your body as one of the tips for Ashtanga yoga practitioner.
If you are going to have your yoga practice the following day, then stay away from eating heavy meals especially at night. You should have a heavy breakfast or a late lunch that consists of vegetables, rice, and meat. It is important that you never eat any heavy meal before you start with your yoga practice. According to experts, it is always a good start to have your practice in the early morning before you have your breakfast.
This will boost your metabolism to work harder and faster. Most yoga teachers’ advise their students to eat one hour after they were done with their yoga practice. If you need to eat, have a small and lighter meal instead. You will not only support your yoga practice with this but it will also prevent any health risks along the way.
6. Always observe cleanliness (Soucha)
One of the most important tips for Ashtanga yoga practitioner is having a clean space to perform your yoga practice. Just imagine once you perform the breathing technique and get to inhale the dust. Your space should be clear of dust, even with smallest clutter. The entire floor should be scrubbed at all times.
Make sure that you wash your cotton mat once a week. You must always wash your yoga clothes to avoid odor and souring since yoga involves a lot of sweating. Use vinegar and baking soda to wash your soiled yoga clothes and cotton mat to eliminate germs that could cause bacteria build up.
7. Have your twice a week oil bath
Traditionally in India, Ashtanga practitioners have their oil bath session during their rest days. This is special and very beneficial but it does not mean that you’ll soak your whole body in oil. You just lather it up with castor oil or sesame oil. This kind of spa-like treatment has an amazing and powerful body and mind effects.
It can help your body recover from stress and it can even calm your nervous system and promote better blood circulation. It will also improve your dull and tired complexion. This would help relieve joint and muscles soreness, stiffness, and increase flexibility. Follow these tips for Ashtanga yoga practitioner and you’ll do well.
If you feel sore the day after you performed your yoga practice. You probably have pushed too far. You might have applied pressure on your muscles and joints instead of relaxing them. If you feel sore, you can have an Epsom salt bath. You can also have a short walk or you can grab and eat a banana for potassium supply. After this, go and follow tip number 1 again.
9. Never push yourself too hard – play gently!
Bear in mind when performing a yoga practice that you are increasing your sensitivity as well as your intuition. You are in fact releasing positive vibes! It would give you more benefits if you will try to have a scheduled time to be in nature. Just make sure to follow these tips for Ashtanga yoga practitioner.
Try to be with nature itself by starting walking barefoot if you feel stressed out or depressed. Take some time to release the tension off your mind. Also, give yourself a time out especially if you started to feel burned out. Never forget to meditate, perhaps keeping a journal where you can jot down your thoughts. This will improve your overall wellbeing.
10. Show Up
I know it’s easier said than done. But no matter how hard it is, see to it that you show up in your yoga class regularly. It will help you realize the hindrances that keep you away from your yoga mat. Bear in mind that every yoga session is not a penance. It is a wonderful treat not just for your body but for your mind.
If you practice at home, why not play a soft instrumental music and light some candles? This is to help relax your mind and muscles. It will also help to mix your yoga classes. This is one of the most important tips for ashtanga yoga practitioner.
11. Treat yourself and attend that annual yoga retreat
It is always a great advice to never forget to recharge your yoga practice. Do this by engaging yourself in Sanga (yoga community). Make it a habit to join them and nurture your yoga practice. You will relax your body and mind even more. There will be more peace and quiet in this kind of gathering. Through this session, you can unplug your burdens and the world (pratyahara). This yoga session happens only once a year. Just imagine the benefits waiting just for you.
There is nothing more relaxing than getting all the life-changing benefits Ashtanga yoga has to offer. With these tips for ashtanga yoga practitioner, you will soon see and feel the results and improve your wellbeing. With this, you will enjoy performing your yoga routine every day.