What the expert says ...

John Scott is a world-renowned practitioner and teacher of ashtanga yoga, and was certified by Sri K Pattabhi Jois, who is considered to be the founder of this style of yoga. Scott will be touring the UK in January. For information, visit triyoga.co.uk.

Master your breath

The physical practice of ashtanga is very cleansing and purifying. The aim is to become Master Of The Breath and then Master Of The Body, with breath control coming first. A technique to bring focus to the breath is to regard the air coming in through your nose as the perfume of a rose, lotus or another favourite flower, and then set your mind and inner voice to repeat an internal mantra: inhale fragrance in, exhale fragrance out, inhale fragrance in, exhale fragrance out. This technique will slow the breath, lengthening it to a calm rhythm. In this way, the mind and body relax, allowing you to go deeper into each posture.

Keep your mind quiet

If you find your thoughts racing off, bring them back to the rhythm of the breath to work deeper into your favourite asana, or posture. This should be your primary challenge, rather than trying to master the physical demands of the postures.

Take it off the mat

Yoga offers huge physical, spiritual and emotional harmony. To optimise this, use the breath techniques in everyday life to help you feel grounded. When the mind is not calm or centred, bring it straight to the breath with a long, metred exhale, counting slowly to three, then follow with a deep inhale to a count of three.

Don't turn your head

When practising the inverted postures, always keep the head in line with the spine, and never turn around. With beginners, the temptation can be to swivel and compare your practice to others', but this can seriously damage the spinal vertebrae.

Picture the posture

Knowing what each posture should look like will help your alignment. Look at books, advanced yogis or DVDs to familiarise yourself with how each posture should look, and hold this image in your head as you practise.

Practise in the morning
The best time for practice is early in the day. The body may be stiffer but your mind will be clearer. A lot of energy is created, which is best used throughout the day, rather than leaving it until evening and feeling too energised to sleep.

Getting started

Find a class

It is best to learn under the guidance of a qualified ashtanga yoga instructor: yogauk.com lists qualified teachers in the UK, though some teachers may instruct in 'power yoga', a physically challenging form similar to ashtanga. Most yoga centres will offer beginners' courses introducing the basic techniques and principles of ashtanga yoga, covering the opening asanas - or postures - of the primary series, the sun-salutation series being the most well-known. Classes are generally 90 minutes long and cost pounds 10, on average.

More experienced students are encouraged to participate in self-practice, either at home or in a studio. Again, yogauk.com is a good source of regional yoga centres and organisations. For those with more time on their hands, information on residential yoga courses can be found at yogaholidays.net. Respected ashtanga yoga DVDs include John Scott's Ashtanga Yoga: The Primary Series, and David Swenson's First, Second and Third Series, all available from ashtanga.com.

Read all about it

Ashtanga Yoga: The Practice Manual by David Swenson, available from Amazon, has excellent photographs and descriptions of both the primary and intermediate series. YOGA Magazine (yogamagazine.co.uk) is a stylish title that offers current yoga news, yoga features, celebrity interviews and everything new in the world of yoga, while Yoga & Health (yogaandhealthmag.co.uk) is a more general yoga magazine catering to enthusiasts whatever their age.

The gear

You'll be doing a lot of twisting, stretching and moving with ashtanga postures, so you need clothing that allows your body freedom to move and breathe. Sweat-absorbance fabric is a must, as clothes should not end up making you sticky and moist. Fashionistas will fall in love with the Christy Turlington-inspired yoga range from Puma, the Mahanuala collection, especially created for more physical practice (mahanuala.com). For a more relaxed style, Asquith yoga clothing is available nationwide or online from asquith.ltd.uk. Casall and Sweaty Betty's own label are also popular brands.

Ashtanga yoga may make you more limber, but chances are you'll start out needing a helping hand, so props such as a yoga belt or strap and yoga blocks can make your practice a lot more successful and enjoyable. Starter kits available from gaiam.co.uk and agoy.com can provide useful support materials, helping you modify your position and postures to suit your level of flexibility. Committed yogis will have their own yoga mat, but for one of the most desirable yoga mat bags that will turn fellow yogis green, treat yourself to an Agoy bag, available from Sweaty Betty and Sheactive stores or agoy.com.

The downside

Too-perfect pelvic floors?

Anecdotal evidence suggests that female ashtanga yogis may have a higher likelihood of C-section births due to such toned pelvic-floor muscles.

Head over heels

If you have glaucoma or detached retinas, or have had recent facial surgery, inverted postures are not advised due to the pressure placed on the eyes and face. Check with your doctor, and make sure they understand the type of yoga you are planning to do.

Time-consuming

Self-practice ashtanga yoga can take two hours a day - a lovely indulgence, but also a big commitment.

Injuries

Experts have attributed a steady rise in recent yoga-related injuries to poor yoga instruction and individuals pushing themselves too hard in their practice.

Benefits

Supports the lower back
Sequences of postures that increase the range of motion in your hips can help to reduce lower-back pain

Boosts the heart functions

Though it's not traditionally considered aerobic exercise, a study from Bangalore's Yoga Research Foundation showed that ashtanga yoga not only improves the heart's ability to use oxygen at rest but also helps to stabilise an erratic heart rhythm

Decreases body fat

Studies show that 'power' forms of yoga can lead to significant weight loss

Reduces anxiety

Scientific evidence reported in the Journal of Psychosomatic Research shows that regular participation not only decreases anxiety but is also an effective treatment for depression

Improves bone density and stamina
Unlike other forms of yoga, ashtanga places equal emphasis on strength, flexibility, and mental and physical stamina. A study from Duke University Medical Center showed significant improvement in bone density in men over the age of 60