Part of the Ashtanga tradition is a 6-day/week practice week as a guideline for how often to practice. Also part of the tradition is rest days. One day per week (usually Saturdays or Sundays), but also Moon Days, which happen approximately every 2 weeks, so really the tradition is more like 5-6 days/week. Sounding better? In addition, menstruating women are advised to take some time off during their cycle (sorry guys!), reducing the average days/week even further for women. I’d like to talk about these rest days, as well as what to do during illnesses or injury, hopefully helping to clarify your own individual practice decisions :-) Remember that these traditions are there as guidelines to help you establish practice, and that you have autonomy over how you follow them.
First of all, having the mindset of this being a 6-day/week practice is good. This helps you to build practice into your life and schedule so that it becomes more regular. Waiting till you feel like it is a terrible way to practice if you want to get anything substantial from the practice over time. And let's face it, most of us are looking for something to change, or some kind of results, right? Otherwise why would we be doing it at all? Ashtanga is not meant to be a “special occasion” type of thing. It's most effective when, over time, it is just an automatic part of your daily/weekly routine.
Moon Days: Traditionally, Ashtangis refrain from practice in the 24 hours previous to the moon being full or new (click here for AYSR 2020 moon days and more info). The idea of taking these days off is that moon energy affects our bodily energy, and when the moon is full/new that energy is at an extreme within our bodies as well, making us prone to injury at those times. As you follow the moon day guidelines, you may notice those changes in your body and energy. Tune in to that over time, and you may find, as I do, that your practice becomes more consistent and sustaining during regular practice days, knowing that you have a rest day coming :-)
Ladies Holiday: Tradition advises that ladies take the first 3 days of their cycle off from practice, also avoiding inversions and pranayama practice. The idea being that engaging bandhas (during practice and pranayama), and inversions interrupts the natural apanic forces at play during menstruation. That being said, of course, each individual must make their own choice in this matter. Some women feel totally fine to practice through their cycle without interruption. Others benefit from taking one day off, or modifying practice -- shorter practice, fewer vinyasas, longer resting postures, etc. Also, some women actually prefer to take off a day or two before their cycle begins, and then feel fine to practice from there on. There are lots of options...including alternative practices, like restorative practice, or a Moon Sequence practice (I can teach you the one developed by Matthew Sweeney as part of his Vinyasa Krama practice). The main thing here is to tune in to how you feel before, during and after your cycle and how practice or rest affects you, and use that information to help you make good choices that fit your personal needs.
Illness: The guideline is to take rest from practice if you have a fever, aches and chills, etc. and let your body focus its energy on healing. But for simple colds, allergies, things like that, it’s ok to practice. I know it may be hard to get to your mat, but practice can sometimes actually help clear up your stuffy head, or help get things moving along and on their way out of your body :-) Again, tuning in is the key. Get on your mat, give it a try and if your body give you a clear signal that this is not working, then stop, take rest and try again the next day. And of course, trust yourself if you feel like you are ill with something more serious. Don’t expect the yoga practice to heal everything. Use common sense and go to your doctor if you feel you just can’t shake it.
Injuries: There are a couple different ways to go with this, depending on the severity of the injury, how it happened, etc...but the first step is usually to acknowledge that you have an injury and that you will have to modify or change the way you are practicing. Don’t ignore an injury or pain in practice thinking it will just go away. Ask a trusted teacher to help you with ways to adjust how you are doing things. This can be helpful for little tweaks and common things that tend to come up as a student is just beginning the practice (wrists, hamstrings, etc). Often a small adjustment to how you are doing a posture or movement can make all the difference. Doctors, Physical Therapists, Chiropractors and Massage Therapists can also be helpful in identifying what is going on, supporting you in your process of learning about your body and how it works. Also, remember that Ashtanga is, at its core, a breathing practice, so even if you are heavily modifying the practice, as long as you are breathing with awareness and any movement that is possible, you are benefiting from the practice, and helping your body heal.
Injury Prevention: You’ll hear me say this often…PRACTICE is the best way to prevent injury...but practice incorporating everything I’ve just talked about:
Consistency - regular practice that is part of your daily/weekly routine will help you stay on top of small things before they become injuries
Rest Days - give your body a chance to recover from your consistent daily practice
Tuning In - Listen to your body and trust the messages it is sending you, modify to fit your needs
Trusted Teacher - to keep an eye on your form and ensure no bad habits form
Self Care - this may include regular check ups with your Doctor, PT, Chiropractor, Massage Therapist, regular epsom salt baths, etc
Ashtanga is a great structure within which to explore, and these guidelines are there to help you realize the most benefit from regular practice. But beware of becoming too attached or beholden to the “rules”. Take note of how the practice and its structure affects you...not just your body but also your mindset. Know and understand the structure of the practice, but also give yourself some space to explore your own needs and abilities within that structure.
Most of all: TUNE IN...It's the whole point!
Namaste
Stacy