Starting a yoga practice may be one of the best things you do for yourself. Originating 5,000 years ago in India by men on a path of discovery about themselves and the nature of the universe, yoga has since become an accessible, adaptable fitness system. You don't have to be fit, a certain age or body type to begin a yoga practice. You don't even have to step outside your front door. You can try ashtanga yoga at home.
Origins
Ashtanga was named by an ancient yoga scholar named Patanjali. He proposed in his short treatise called the "Yoga Sutras" that yogis adhere to an eight-limbed -- "ashta" means limb and "anga" means practice -- system of proper breathing, living, thinking and being. Focusing on the third limb, which had to do with the physical practice of yoga, a man from 20th century India named Pattabhi Jois developed the modern system of ashtanga yoga. Taking poses from the hatha yoga tradition, Jois devised a sequence of postures performed one after the other and connected by the breath.
The Poses
Often referred to as power yoga, ashtanga consists of poses with which you might already be familiar, such as downward-facing dog and plank. As a beginner to ashtanga yoga, you practice the first of the six series that Jois created. The primary series is commonly known as surya namaskar, or the sun salutations. This primary series was developed to align the body and detoxify the organs. You start in mountain pose where you learn how to stand correctly with feet planted and toes spread while you draw your tailbone under and lengthen your back. You learn to settle your shoulder blades far down your back to achieve proper posture. After grounding yourself in mountain pose, you begin the series with focused attention on your breath.
Practicing at Home
Ashtanga yoga at home for beginners requires buying or borrowing a few necessary pieces of equipment. Ashtanga yoga is relatively fast moving so you'll need a surface on which to stand that isn't slippery. You'll need a yoga or sticky mat that can be purchased in sporting goods stores, many yoga studios, department stores or online. And while it is possible to learn ashtanga yoga from books, it's better to buy or borrow from the library an instructional DVD for beginners. Check "Yoga Journal" online for its comprehensive section on building a home practice. Gaiam is also a well-known source for yoga supplies.
Considerations
If you're new to yoga, watch the DVD a couple of times without practicing. Get a feel for what you'll be expected to learn and attempt. When you're ready to begin your ashtanga practice, keep the remote nearby. Watch while the instructor takes you through the first pose in the series, and then stop the DVD. Settle yourself into the pose and ask yourself if you feel rooted and balanced. Adjust your posture without becoming rigid, and concentrate on breathing deeply from your diaphragm. Go through the entire DVD that way the first couple of times. Learning to align your body is key to having a successful and safe ashtanga yoga practice.
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