Q: Hi there, I recently got enrolled. I have started doing the beginners yoga, one question I had is how should I change to a next level, which means how long should I be doing one video. is there any specific time frame? Please let me know so I can plan.

A: My recommendation is to continue practicing with the beginner and level 1 yoga videos on a consistent basis for at least a few weeks. Listen very attentively to how your body responds during and after the yoga lessons. During the yoga lessons, does your body feel in control – no deep fatigue, plenty of energy, a sense of comfort even though the body is working? After the yoga lessons (the next day), is your body feeling open and refreshed. Or is the previous yoga practice echoing soreness or fatigue in the tissues.

With a consistent yoga practice that follows the approach of ahimsa (non harm), one should be able to practice every day. The previous yoga practice should never leave you with stiff or sore muscles. The practice should echo vitality into the next day-not a feeling of muscle fatigue. Approach your yoga practice as a time for holistic therapy and balanced conditioning.

Once you have found that the foundation of the beginner and level 1 yoga classes have been achieved. Venture into the level 2 yoga practices mindfully. Do not feel that you have to do everything or hold the yoga poses (asanas) the entire length. Again, as you try higher level yoga classes, observe with satya (truthfulness) to how your body responds. Respect your body by resting if it asks for rest. Gradually, your body will adapt and the level 2 yoga practices will become easier and less effort will be required.

Once you are comfortable at the level 2 yoga classes, you may feel ready to explore the level 3 yoga flows. These can be considerably more advanced and one needs to be fully grounded with their internal yoga practice. No ego. No expectations. You may feel comfortable to mix a level 3 yoga flow here and there into the rest of your practice schedule. These higher level yoga classes require a solid physical, mental, and breath foundation. Without the basic fundamentals, these yoga practices can be too challenging and will yield little to no benefit. Before one can run, they first need to learn how to walk.

By gradually introducing your body to new yoga poses, you offer the body time to receive and adapt. You will then be able to listen carefully to the messages the body is communicating to you. Should I stay here for now; should I ease off for some recovery; should I introduce a little more energy into my practice?

There are no specific time frames for moving from level to the next as we are all in different stages of life and with different approaches to our yoga practices. Some people practice yoga for decades with gentle restorative yoga flows. Others come into Yoga with high levels of physical fitness and find that they can practice solely with vigorous yoga flows like Ashtanga Yoga. I would not place any time frames on your level of practices. Instead, just have fun with your yoga classes! Just take the time to breath, connect, and observe. Let the progression happen naturally on its’ own timeline.

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