Starting a new fitness journey can feel exciting, intimidating, and confusing all at once. For many new practitioners in Singapore, beginning a practice in ashtanga yoga is often marked by a mix of curiosity and uncertainty. This traditional style of yoga is known for its disciplined sequence, breath synchronisation, and transformative results. But what can beginners really expect during their first 90 days?
This article breaks down the key stages of the early journey—from Day 1 to Day 90—highlighting the physical, mental, and emotional shifts that commonly occur. Whether you’re stepping onto the mat after years of inactivity or simply exploring yoga beyond a casual class, understanding this path can help set realistic expectations and boost your confidence.
What Makes Ashtanga Yoga Different for Beginners?
Unlike open-format yoga classes where sequences vary, Ashtanga follows a fixed series of postures. The discipline is built on vinyasa (movement linked to breath), bandhas (energy locks), drishti (focused gaze), and daily practice. This predictability is not repetitive but empowering, as it gives your body and mind time to adapt.
For beginners, the structure brings clarity, while the intensity builds stamina. Classes may be instructor-led or in the traditional Mysore style, where students practice at their own pace under a teacher’s supervision.
Week 1 to 2: Orientation and Overwhelm
The first two weeks often feel like information overload. You’re absorbing a new sequence, learning Sanskrit names, trying to remember breathing patterns, and figuring out your body’s limitations—all at once.
What You’ll Likely Experience:
-
Muscle soreness in the shoulders, hamstrings, and hips
-
Difficulty coordinating breath with movement
-
Feeling lost in the flow of the class
-
A sense of accomplishment after completing your first session
Tips for Navigating This Stage:
-
Don’t aim for perfection; focus on consistency
-
Arrive 10 minutes early to settle in and ask questions
-
Hydrate well and rest between sessions
-
Speak to your instructor if a pose feels painful or confusing
Remember, nobody starts off being able to complete the Primary Series. The idea is to build the practice over time.
Week 3 to 4: Muscle Memory and Small Victories
As the third week approaches, something changes. You start to remember the sequence without being prompted. Your breathing becomes more intentional, and your body begins responding faster.
Key Changes During This Stage:
-
Improved balance in standing postures
-
Slight gains in flexibility and endurance
-
Less mental fog during class
-
A deeper awareness of physical alignment
Suggested Practices:
-
Start a short journal to track your progress
-
Learn proper warm-up and cool-down stretches
-
Focus on transitions, not just the poses
-
Continue refining Ujjayi breathing
Although you’re still very much a beginner, this is when many students experience a “click”—that sense that the practice is finally settling in.
Week 5 to 8: Breakthroughs and Breakdowns
The second month can be a turning point. You might suddenly manage a pose you couldn’t before, only to face frustration in another. It’s also when self-doubt can creep in.
Common Emotional Reactions:
-
Frustration from plateaus or regressions
-
Resistance to the early-morning commitment
-
Comparison with other practitioners
-
A growing sense of self-discipline and inner strength
This is when the deeper benefits of ashtanga yoga begin to surface. You may notice improved digestion, better sleep, and more emotional balance. You’re not just building physical strength—you’re building resilience.
Week 9 to 12: Integration and Identity
By the third month, Ashtanga is no longer just something you try—it becomes part of your routine. Most students by now are more comfortable with the foundational poses, have developed greater breath control, and start to understand the meditative nature of the practice.
Notable Developments:
-
You can perform most of the sequence with minimal assistance
-
You begin to self-correct postures intuitively
-
Increased mindfulness outside the mat
-
Stronger core and joint stability
At this stage, it’s not unusual to have discussions with instructors about progressing to more poses or refining technique. Some also explore Mysore-style classes for self-paced growth.
The Role of Community in Ashtanga Practice
It’s important to note that while Ashtanga encourages personal growth, it thrives in a supportive community. In Singapore, studios like Yoga Edition foster an inclusive environment where beginners are guided with patience and understanding.
Having peers who are on the same journey can inspire you to show up on days when motivation runs low. You might even find yourself becoming the one offering words of encouragement to newcomers.
Challenges Beginners May Face and How to Overcome Them
Even with a steady schedule, beginners often encounter specific challenges. Here’s how to approach them:
Physical Challenges:
-
Wrist pain from weight-bearing poses: Use props or adjust hand positions.
-
Tight hamstrings: Bend your knees slightly or practise gentle forward folds after class.
-
Fatigue: Ensure adequate nutrition and rest. Listen to your body.
Mental Blocks:
-
Fear of judgment: Everyone was a beginner once. Focus on your mat, not others.
-
Frustration: Accept that progress is non-linear.
-
Impatience: Learn to appreciate each step rather than rush through poses.
Consistency, not intensity, defines success in Ashtanga.
How to Maximise Your First 90 Days
To build a sustainable practice, make small adjustments that create long-term impact. Consider:
-
Setting a fixed weekly schedule to maintain regularity
-
Practising at home on non-class days, even if just sun salutations
-
Watching instructional videos (from your studio or approved sources)
-
Using props wisely to support alignment and prevent injury
Engage in self-reflection, notice your internal dialogue, and track how your mind and body evolve. You’ll likely be surprised by how far you’ve come—even in just three months.
Frequently Asked Questions
Q. How many times a week should a beginner attend Ashtanga classes?
A. Ideally, 3 to 5 times a week is beneficial, depending on your schedule and recovery. Consistency matters more than frequency, especially in the beginning. Aim for a routine that is realistic and sustainable.
Q. Is Ashtanga yoga suitable for people who aren’t flexible?
A. Absolutely. Flexibility is a result, not a requirement. Many beginners in Singapore start with stiff hamstrings and tight shoulders. Ashtanga helps build flexibility gradually through repetition and breathwork.
Q. I can’t remember the sequence. Should I still go to class?
A. Yes, you’re not expected to memorise everything right away. Instructors will guide you until you become familiar. In fact, repeating the sequence helps develop memory naturally without pressure.
Q. Can I combine Ashtanga yoga with gym workouts or running?
A. Yes, but balance is key. Allow rest days and avoid back-to-back sessions that overstrain muscles. Many practitioners find Ashtanga complements other fitness routines well when managed properly.
Q. What should I eat before and after class?
A. It’s best to practise on an empty stomach or a light meal 2 hours prior. Post-class, nourish yourself with protein-rich foods, fruits, or a smoothie to replenish energy.