“The Seasonal Cycle of Practice: Applying Periodisation to Ashtanga Yoga”

There’s a Time to Grind and a Time to Soften

One of the most useful things I picked up from years in strength and conditioning—besides a dodgy shoulder and an undying love for knee sleeves—is the concept of periodisation. In simple terms, it’s the idea that training should shift in focus over time to continue producing adaptations while preventing burnout.

It turns out, this lines up uncannily well with how many of us already experience the natural cycle of Ashtanga practice. Whether you’re a Mysore-room regular, a weekend warrior, or someone juggling yoga with other sports and activities , understanding these cycles can help you train—and practice—smarter, not harder.

What Is Periodisation, and Why Should Yogis Care?

Periodisation in S&C refers to planned manipulation of volume, intensity, and focus over time. Louie Simmons would rotate max effort lifts weekly to avoid CNS fatigue. Olympic weightlifters might spend months building volume before peaking for a comp.

Ashtanga has its own built-in structure: Primary, Intermediate, Advanced. But within a year—or even a month—practitioners can benefit from shifting their practice emphasis. For example:

• Autumn/Winter: A great time for consistent, high-volume practice. Fewer distractions. More structure.

• Spring: A good moment to introduce new postures or explore deeper breath work.

• Summer: Ideal for backing off volume slightly, focusing on refinement, and maybe even working on strength or mobility alongside your practice.

• Retreats or sesshin: A natural time for recovery, reflection, and rebalancing the nervous system.

Manipulating Volume and Intensity Without Breaking the System

Here’s where we borrow from the barbell world:

• Volume = how much you’re doing (number of asanas, time on the mat)

• Intensity = how hard you’re working (think jump-backs, leg-behind-head postures, deep backbends)

In early phases of the year, you might increase volume (longer practice, more days), but keep intensity lower (fewer attempts at advanced transitions). As your base builds, you can start nudging intensity up—perhaps by adding postures from Intermediate or working on more demanding transitions. Then, taper volume again later in the year when your nervous system needs a breather.

Quick-Reference: How to Adjust Volume & Intensity in Your Practice

Build Phase (Autumn/Winter):

• Volume: High — aim for consistent practice (5–6 days/week), working through full sequences.

• Intensity: Moderate — focus on stability, breath, and foundational postures. Avoid pushing too hard.

• Good for: Building discipline, refining basics, staying grounded through darker months.

Expand Phase (Spring):

• Volume: Moderate — 4–5 days/week, possibly shorter sessions.

• Intensity: Higher — a great time to explore new postures, transitions, or introduce strength work.

• Good for: Introducing new challenges and working with growing energy levels.

Refine Phase (Summer):

• Volume: Lower — 3–4 days/week or shorter, more focused practices.

• Intensity: Low to moderate — scale back intensity and focus on technique, alignment, and breath.

• Good for: Recovery, polishing your practice, and cross-training with other movement.

Reflect Phase (Retreats/Sesshin/Holiday Periods):

• Volume: Variable — let go of structure and listen to what your body needs.

• Intensity: Very low — emphasis on rest, meditation, or gentle movement.

• Good for: Resetting your nervous system and reconnecting with intention.

Mark Rippletoe would be impressed: “That’s just smart programming, son.”

When and How to Introduce Variation

You don’t need to reinvent your practice—just evolve it. A few examples:

• Swap a day of Primary for a strength-focused mobility session

• Add in supplemental movement patterns (e.g., hinging, pulling, loaded carries) to support your yoga

• Cycle breath-focused practices (like pranayama or Zen sitting) in and out depending on nervous system demand

• During plateau phases, explore tempo changes or isolate specific postures for refinement—just like breaking down a lift

Train Like a Lifter, Practice Like a Yogi

The beauty of Ashtanga is its simplicity—and like a good S&C program, the magic is in sticking to the structure long enough to reap its rewards. But once you’ve built the base, applying the logic of seasonal periodisation can keep things fresh, adaptive, and aligned with both your biology and your life.

Things to take away from this approach

In the gym, we periodise to avoid plateaus. On the mat, we do it to stay inspired—and injury-free.

Summary:

Just like in strength training, a one-size-fits-all, year-round approach to Ashtanga practice can lead to plateaus, burnout, or injury. By tuning into seasonal rhythms and adjusting your volume, intensity, and focus over time, you can make your practice more sustainable, intelligent, and rewarding. Periodisation isn’t about doing less — it’s about doing the right thing at the right time, so your practice continues to serve you long-term, both on and off the mat.

Jake Duckworth