Q. Is it best to concentrate on 1 video or to do different ones within your skill level randomly?

A. There are some different philosophies in approaching a yoga practice.  Should one repeat the yoga flow sequences or add variability?  Yoga practices like Bikrams Yoga and Ashtanga Yoga follow set sequences of yoga poses.  This offers an ideal situation for regulating progressive overload and creating a framework of goal setting.  For many Ashtanga students, the practice of repetitive sequences allows them to shift into a meditative or inner connective space.  The mind doesn’t need to analyze new poses as can flow more free into exploring what is already known.  More attention can be taken into the breath and past the physical.

This is an ideal concept, however, some prefer the repetition of same flows to monitor success in their practice.  This can easily dilute the practice as well as promote ego-driven injuries.  How can one practice Yoga and internalizing in the moment when goals and expectations of performance cloud the mind and one’s intentions?

Practicing different yoga flows has many advantages:
*stimulates motivation and presents new poses and concepts to the practice, thus offering continuous opportunities to learn something new about oneself
*offers an educational quality where one learns variations of yoga poses and breath that can be necessary for when one needs to modify the practice due to injury or lifestyle changes
*by changing flows regularly, one avoids overuse injuries and promotes ‘cross-training’ which is often more functional for average individuals (whatever ‘average’ means!)

Personally, I have a series of preferred poses that meets the needs of my body.  However, I enjoy changing and mixing up my practice to stimulate mental creativity.  I generally recommend that you first recognize what type of program offers inspiration and adherence?  If doing the same type of flow over and over works well for you, then please continue.  However, if you are more inspired by doing different flows, then shift your practice to that style. 

If you do change your yoga flows regularly, but wish to apply a holistic intention of progressive overload and growth in your practice, consider selecting a handful of ‘preferred’ poses.  Add these to the flows in a logical placement (ie  a deep forward bend should first should be done with the body warm and should follow a back arch) and practice these preferred or ‘focussed’ poses consistently.

Always consider that when you choose to move forward to higher skill levels that you are doing it with respect and honor.  Honor the physical body and treat the practice as therapy.  Pushing forward when the body is not ready leads to poor development of the entire practice, not to mention, readily leads to chronic or acute injury.  This attachment to physical expectations only stimulates the Ego and festers into disconnected behaviors and actions outside the practice. 

In terms of skill level, levels can easily be varied depending on the application and approach.  The practice may challenging due deep flexibility or just due to enhanced strength exercises.  Definitely practice around your skill level and gradually build.  Also consider exploring slightly higher or slightly lower levels occasionally and use your experience to modify these different levels so those practices offer a little more than your current skill level.  A good example is if you normally do light Hatha Yoga flows and wish to try an Introductory Vinyasa, but you are concerned about the strength required in the pushup/chaturanga phases, then place your knees on the ground through the transition, use childs pose to rest instead of downward facing dog, and bend your knees to release the hamstrings in the standing forward bends. 

Always feel welcome in any practice to modify.  Simply acknowledge the function of the pose being offered and feel free to replace this pose with another variation or pose that generates the same function and benefits.  This principle can be applied to repetitive flows or to ones that you regularly change. 

Hope this helps,
Kreg Weiss
My Yoga Online