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Step 1
If you are new to ashtanga yoga, make sure you take a class or work with a qualified instructor before going all-out on your own. Some of the poses make requests of your muscles and joints that may seem unreasonable, until you've practiced long enough for them to feel familiar to your body.
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Step 2
Be aware of any health conditions you might have that could interfere with your yoga practice. Communicate your concerns to your instructor even if you think they are too small to be meaningful. In particular, let your instructor know if you are pregnant or if you have any conditions that affect your joints in a painful and difficult way.
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Step 3
Ask a lot of questions in the beginning. The safest way to learn ashtanga yoga asks that you be informed of the ways you could potentially hurt yourself; if you have any doubt about a pose and your instructor does not give you insight into the risks of the pose you are about to try, ask first. There is no harm in asking questions that will prevent injury.
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Step 4
Fortunately, the practice of yoga encourages self-awareness. While you are practicing self-awareness, pay close attention to what your body is telling you. If it hurts, stop doing it. Let your body change into a more yoga-friendly figure at its own speed. There is no shame in building up your strength and flexibility.
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Step 5
Take care to prepare your body for yoga the same you would for any kind of strenuous exercise. Warm up before yoga with a brisk, short walk. Drink lots of water. Don't go to yoga on an empty or too-full stomach. Following these guidelines will prepare your body for the workout ashtanga yoga offers while keeping your body safe.
