Ashtanga yoga

Is ashtanga yoga right for you?

A strong, set sequence that builds heat and focus. It is a hard-intensity, low impact activity that you can do at home or indoors, on your own or in a group. Expect to burn around 350 calories an hour, based on a 70 kg person.

Takes some practice. Expect to spend up to about £20 a month.

Why try ashtanga yoga

• Improves flexibility. It takes your joints through a full range of movement.
• Builds strength. It works your muscles hard enough to make you stronger over time.
• Improves fitness. It raises your heart rate and builds stamina.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start ashtanga yoga

1. Join a led Ashtanga beginners' class.

2. Get the basics: mat. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.