Short and Sweet

When it comes to developing a home practice, consistency—not the length of your sessions—is key.

By Andrea Ferretti, sequence by David Swenson

Ashtanga Yoga, as it is taught by K. Pattabhi Jois, is meticulously consistent. If you're new, you begin by learning the Primary Series and practicing that sequence every time until your teacher deems you ready to advance. Then you work on the Intermediate Series—doing the same poses in that series in the same order—until you've mastered it and can move on to the next. Longtime Ashtanga Yoga teacher David Swenson values this approach. "Doing something regularly is the key to advancement, and yoga is no exception," he says. But Swenson also breaks free from the mold and varies the practice when necessary. "The truth is that many people aren't able to practice for 90 minutes every single day," he says. "So I've created shorter routines to make yoga more accessible to them."

Swenson's short sequences, like the one that follows, follow the basic blueprint of the Primary Series and include standing poses, seated forward bends, twists, backbends, and inversions. But the most important aspect of the practice—even more important than the asanas and the order in which you do them—is the breath. "If you don't focus on breathing regularly and deeply," Swenson says, "yoga is the same as gymnastics or any other workout. But when you focus on the breath, you can start to control the mind."

Before You Begin

Breathe Use Ujjayi Pranayama (Victorious Breath) throughout the sequence. To try it, inhale deeply, and as you exhale, whisper "hhhaaa." Halfway through the exhalation, close your mouth and let the air exit through your nose but continue to make an audible sound. Try adding a gentle smile, which will help the air swirl around the back of the throat. This action creates a unique sound, often compared to the wind in the trees, the ocean, or even Darth Vader in Star Wars.

Salute the Sun For this shortened practice, Swenson recommends doing two or three A or B Sun Salutations.

1. Padangusthasana (Big Toe Pose)

Step your feet hip-width apart with your hands on your waist. Inhale, lift your chest, and look up. Exhale and fold forward, clasping your big toes with the first two fingers of each hand. (If you feel strain in any of the forward bends in this sequence, modify the pose by bending your knees.) Inhale and look forward, lengthening your spine. Exhale and fold, gazing at your nose. Stay for 5 deep breaths.

2. Trikonasana (Triangle Pose)

Stand sideways on your mat, inhale, and step your feet one leg's distance apart. Stretch your arms out. Turn your right foot out and your left foot in slightly. Exhale as you clasp your right big toe with the first two fingers of your right hand. Gaze up at your left hand. Stay for 5 breaths, then inhale and come up. Exhale and do the other side.

3. Parsvakonasana (Side Angle Pose)

Step your right foot out and left foot in so that the feet are underneath your wrists, and stretch your arms out. Bend your right leg deeply, keeping your knee directly above your heel. Lower your right hand to the floor outside the right foot. Reach your left arm alongside your ear. Lengthen and rotate your torso toward the sky. Stay for 5 breaths, then inhale to come up. Turn your feet parallel and exhale into the other side.

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