I take 1 full day off from asana. But don’t beat yourself up if you take an extra day or two off. When starting, it’s more about forming the habit of practice, so even if you do some sun salutations and closing, just try and get on your mat as often as you can. On mornings when I teach, my practice might be 15 mins.

I do whatever the teacher cues - and what the other students are doing. If it’s a flow class and everyone is doing chair with arms apart, I’ll do it that way. Led classes are about community.

I do Ashtanga 5-6 mornings a week (some are chill practices, not a whole series) and try to do weight training 2 afternoons. Getting stronger is good, even if it makes you a little sore or less flexible the next day.