In Ashtanga yoga asanas are hold for five breaths. A vinyasa follows that connects one asana with the next one. Yet the holding time of an asana is only five breaths.

I learned that in the beginning of the Ashtanga movement asanas were held for eight breaths. Even this is rather short. But a practice becomes quickly very long if one holds every asana for a long time. I used to practice more than two hours when I was learning second series. This is too long for most people.

Practicing every day without any visible progress is frustrating. Within five breaths not so much can happen. It’s scarcely time to relax in a pose.

It’s possible to stretch more effectively. One must know how?

Staying in a position for one, two, three or even five minutes makes is more effective. To start modest helps to avoid injuries. Quickly it’s possible to prolong the holding time of an asana. Yet one also has to feel the stretching discomfort. Without any sensation, nothing will happen. Usually the discomfort fades away after a while. I know asanas that let me experience the opposite. The longer I hold it the more painful the position becomes. It varies from asana to asana. To breathe evenly and to relax helps to stand the stretching position. Only when the body is relaxed stretching will happen.

I usually pic a few asanas that are difficult for me. These days I work on back bending. Again! And forever!

Repetition is the second key. Each time stretching will get easier. The body allows to get deeper into a stretch.

I usually hold urdhva dhanurasana for 1 minute.

I’ll add two more asanas that I’ll hold 1 minute next week. It will be split pose and a pose that will stretch the upper body. This seems to be a realistic goal.

My timer is a precious tool. One minute can feel like five minutes. To have an external clue is useful. It is as if a trainer stands next to me.

The yoga week starts tomorrow.