Shoulder stretch in adho mukha svanasana, Germany, August 2023
There is often not enough time to practice again in the afternoon to do all the asanas that I would like to do. Rolling out the mat twice a day doesn't often happen, even though the good will is there. Therefore, I try to integrate exercises that I would like to do into my Ashtanga Yoga practice in the morning.
At the moment I am working more intensively on backbends again. It is easy to add a shoulder stretch after urdhva mukha svanasana. Normally urdhva mukha svanasana is a triangle. When you stretch the shoulders and move the head to the floor, one side of the triangle becomes a curved line. The exercise can be performed dynamically and statically. It is not a very intense stretching of the shoulder area but it is an intense warm-up.
When practicing alone, one can arrange the exercise session as one considers appropriate. One can respond to one's own needs. For almost all asanas I can think of easier and also more difficult variations. Depending on the condition, the routine becomes more challenging or more relaxed.
Going to a yoga class every day is a lot easier. You pack your bag with your yoga clothes, you take your yoga mat and that's it. Once you leave the house, everything goes by itself. There is no turning back. Not much discipline is required.
Practicing alone always takes discipline. You learn to motivate yourself. Through this, you also get to know yourself. One remains independent. But there are always days when you struggle through the exercises much more than you would in a group.
Ultimately, it is also a goal to be able to practice alone.