Who can practice ashtanga yoga?

Everybody can practice Ashtanga vinyasa yoga! According to Sri K. Pattabhi Jois everybody from 8 years and up can benefit from yoga - only lazy people don't realise the advantages (according to Jois' book Yoga mala)... However, it is only natural to adapt the practice according to ability and age.

While you are younger it is beneficial to strengthen the muscles and increase the flexibility by gradually more advanced and intense asana practice (postures). Middle-aged people benefit particularly from yoga's ability to keep you healthy and free of stress, and pranayama (breath work) can very well complement a softer asana practice - the intensity should depend on the level of experience. Those that have practiced Ashtanga vinyasa yoga for a long time can contimue a relatively intense asana practice. For the older people it is only natural that the spiritual dimension of yoga becomes more important so that meditation and pranayama practices increase and asana practice decreases.

Our students are between 15 and 70 years of age - and they all practice asanas with great enthusiasm and commitment. As mentioned elsewhere it is most important to listen to yourself and your body and respect its peculiarity and limitations. Then age is no hindrance. In addition, patience and regularity in practice is important - it is better to practice a little every day (or often) than to do 'it all' rarely!

Yoga is also a great tool for pregnant women as both postures and breathing techniques can ease discomfort during pregnancy and make the birth easier. However, there are some precautions to take. Pregnant women that have never practiced Ashtanga vinyasa yoga before should not take up that practice while expecting the baby. Instead it is recommended to attend yoga classes especially for pregnant women. On the other hand, Ashtanga vinyasa yoga practitioners that become pregnant should rest in the first trimester but can then continue to practice in the second and third trimester. The general rule is to not add new postures to the practice while pregnant and modify or maybe even skip some of the well-known postures as the belly grows big. Read more about Ashtanga vinyasa yoga and pregnancy here.

Women can also take "ladies holidays" when menstruating. As a minimum it is recommended to practice lightly on the first day of menstruation but naturally it is individual what you feel like doing (or not doing) during this period. It is also recommended to omit inverted postures during menstruation (e.g. shoulder and head stands).

You can find other good advice for the yoga practice here.

Finally, it is wise to consult your doctor before taking up the Ashtanga vinyasa yoga practice if you have a specific health problem.