Many people ask how to start a home yoga practice so here is some information to get you going. First I will review the basics and then discuss how often to practice and what to practice. Remember though, the only right practice is regular practice! Don?t let your desire for perfectionism get in your way. Just show up at your mat and practice. Yoga is a life-long journey ? perhaps many lives!
Environment
The space should be quiet, and ideally used only for yoga. (Can be a section of any room)
Place a mat, blanket or towel on the floor.
The temperature should be moderate - not too cold and not too hot.
The room should have fresh air but not windy or cold.
Sunrise and sundown are desirable times for yoga (although any time works!)
Preparation
Wear light comfortable clothing.
A bath or shower before is good for limberness -wait at least 20 minutes after
practicing before bathing)
In the morning wash, urinate and move the bowels before practice.
Practice before eating or wait two hours after a meal.
Physical Practice (asanas)
Do not practice if there is a fever or deep wounds. Consult a teacher if there is an illness.
Spend five to ten minutes warming up/stretching before beginning practice.
Do not force your limbs into a difficult position. In time your body will open. We are after sensation not pain!
Beginners should hold each asana for 3-5 breaths. After about three months of regular practice this can be increased to 5 to 10 breaths.
Always inhale and exhale through the nostrils unless specified otherwise. Focus on making the breath slow and smooth.
At any time you need a rest come into child pose or shavasana (corpse pose)
Finish asanas with shavasana for five to ten minutes.
How often to practice.
The rule of thumb for how often to practice is simple: It is better to practice for short durations regularly than to practice once a week for a long time. In other words it is better to practice 4 times a week for forty-five minutes then to practice one day for two hours.
With that being said some people get what they need from practicing just a couple of times each week while other practice five or six times a week. It varies from person to person. On average though you will get the most benefit from your practice with average of four sessions per week. The length of time of each session depends on your experience with yoga, time constraints, level of fitness, and motivation. A good idea is to have a journal to keep track of your practice with information such as date, how long you practiced, what you practiced, how you felt during and after your practice, what thoughts came to mind during practice, how you felt later in the day as well as the next day, which postures were challenging and which were felt good.
General framework for your session
Always begin your practice with easy movements and build towards the more difficult postures ending with a cool down. Imagine a bell curve: at the beginning of the bell curve is a moment of centering. As you move up the curve there are warm-ups, then opening postures which help to build heat/ flexibility/strength and at the top of the curve are the most challenging postures. Moving down the other side of the bell curve are cool down postures followed by Shavasana.
Here is a template that you can use to create your own practice session:
Theme or focus (more on this below):
Centering:
Warm-ups:
Opening postures
Challenging postures:
Cool down postures:
Shavasana:
Which postures to practice.
Sometimes it is fun to have a practice without any preconceived notion of what to do and just see what comes out. Sometime it is desirable to tune into your body and see what your body is asking for. Other times you?ll want to plan your session as indicated above. It is during these session that having theme will be helpful. Some classical themes include: backbends, forward bends, twists, balance postures, standing postures, seated postures, inversions, restorative postures, hip openers, shoulder openers, strength building postures, groin openers, hamstring openers, and postures that build energy. Linking postures together (vinyasa) is yet another way to create a practice. In the Iyengar system we focus on linking alignment cues from posture to posture. Of course you may have specific health reasons that you are working with for which it would be best to consult a qualified yoga teacher to help create a practice. I encourage you to be creative ? come up with your own themes and see how it is. It has been said that in yoga you are both the scientist and the experiment!
In my book ?Beginning Yoga: A Practice Manual? I offer 20 different practice sequences to guide your home practice as well as a chapter on how to set up a home practice.
Howard VanEs, M.A. has been studying and practicing yoga for over 13 years and is a certified yoga teacher teaching in the East Bay area of San Francisco. He is author of ?Beginning Yoga: A Practice Manual?, co-creator of the audio CD ?Shavasana / Deep Relaxation? and publisher of Yoga Health and Wellness newsletter. http://www.letsdoyoga.com email: info@letsdoyoga.com
Showing posts with label Home Practice. Show all posts
Showing posts with label Home Practice. Show all posts
March 2, 2009
February 26, 2009
Maintaining a Home Practice
“What’s a home practice?!” my friend Suzi from Portugal wrote, her irony not lost in the facelessness of the typed page. “Well, I guess I could say that my kids are my Yoga, as my husband is also, or the dogs, or making the beds, or doing the dishes…”
But of course, aren’t most of us householders, with Yoga as the focus of our lives being just behind round-the-world cruises and a fleet of sports cars in that ever-present lottery win fantasy? After all, for the majority of us it’s not Yoga that feeds the kids, makes the beds, pays the bills…
“The kids go back to school on Monday,” Suzi continued, a hint of relief in her words. “And then I shall be able to put my thoughts back in order.”
And that’s when it struck me - what use is this Yoga thing if it only works when we are free to clear the time and space to let it take effect? Who needs to feel the wonders of Yoga more, I wonder - the stressed business executive as she faces the demands of an uncaring world, or the reclusive monk with hour after day after month to indulge in the finest of India’s philosophies? And if Yoga only works for those with the time to follow a strict and lengthy course of behaviour, what use is it to the you or me in our everyday lives?
And yet, how useful this Yoga thing is was my very first thought after my first ever Yoga class. So strange, I thought, that I could lie there in a class full of complete strangers and yet be relaxed enough to fall asleep. There was something in this Yoga thing indeed!
Skip several months forward and, much as I still enjoyed classes, there was something limiting about the set times and places, the postures chosen by the teachers. Something inhibiting in the pace of the classes, by necessity aimed at the slowest learners, and (again, by necessity) lacking in the philosophical structure that I now know to be true Yoga. All in all, something that wasn’t quite right.
At that time, the “some is good, more is better” attitude still ran strong in me, and I tried (without much success) to go to more classes each week, desperate to find that “more” that eluded me. But gradually, over months (perhaps years), the realisation came that it wasn’t more of the same I needed, but less - and more of something different. Less them, more me…
I took my first tentative steps towards a home practice quite early, after just a few weeks of classes, when I received my first Yoga video as a present. But like a teetering toddler it continued in bursts and stumbles for over 6 months before finding its feet in any way. Even then (and even now) the falls are frequent, the merest social events or most inconsequential working demands wreaking untold havoc on my good intentions. Could this really be what Patanjali had in mind?
But something in Suzi’s words seemed to click, a connection to the very first sutra of Patanjali’s finest work. In fact, the very first word - Atha.
Now.
Not tomorrow, not next week. Not when the kids go back to school, or when work eases up and lets you home before dark o’clock.
NOW!
Yoga cannot take place another time, it must begin now with your intention to practice. Easy for me to say as I sit at the keyboard, typing ideals and impossible goals for people I don’t even know! Or is it? Where in the Yoga sutra-s does Patanjali say that Yoga must be a ninety minute class of asana-s? Or an hour? Or half an hour? Does he even prescribe that we must dedicate one minute to Yoga?
This fallacy, that we must set aside a block of time is second only to the prevailing misconception that Yoga equals asana. Together they make a deadly combination. So you’re at home, the dog’s barking, kids are screaming and tearing up the joint, dinner’s burning on the stove - right now, an hour’s asana practice is about as much use as a chocolate teapot. But can you spare sixty seconds? Or thirty? Close your eyes (oh yeah, better switch off that stove first!), take a deep breath and bring yourself just one step closer to calmness. Feel better? Of course. Was that Yoga? For sure.
But what can we do to maximise the likelihood of a regular, if not daily, practice? To begin, I think taking a good long look at yourself, your environment, and your needs from Yoga, is an excellent starting point. This is a large part of what Patanjali calls Svadhyaya or self-study, one of the three essential elements of Kriya Yoga (the Yoga of action.) And the first question must be to ask yourself what you are hoping to achieve from Yoga?
Discovering your intent is a very important preparation for practice, for that determines largely what you will do, and how you will do it. If your needs are spiritual, a dynamic asana-based practice is unlikely to help you achieve that - on the contrary, if you look to Yoga as a means of physical therapy, a practice centred around chanting and prayer will probably not meet your expectations.
The next step should be to look at how you can change your life to move towards those goals.
“Having a Yoga space helps me,” said Suzanne, another friend and a Yoga teacher from North Carolina. “I have my Yoga room back again it makes a huge difference. My stepson is still in and out, so there is still some of his stuff there, but having a space that’s clear and clean and dedicated is wonderful.”
Your ‘Achilles heel’ may be very different - for me, I know that the key to a regular practice is a good night’s sleep. A night owl at heart, I prefer to stay up late but know that if I do not get up and practice in the morning before work, I am less likely to do it. Several late nights have a cumulative effect, and it then becomes a feat for me to break the ‘downward spiral’, a much greater effort to drag myself to the mat. But how do we summon that initial effort?
A story springs to mind of an in-house training course run by my work, where the old seasoned veteran is trying to teach the next batch of young whippersnappers how to do the job. As they sit in expectation he forms them in a circle and places a lit candle in the middle.
“Now I want you all to close your eyes, and think hard, and concentrate on putting out that candle with your thoughts.” A few doubtful glances, then the eyes are closed and the trainees strain their faces as they will that candle to extinguish.
“Open your eyes,” he says, but when they do the candle is still lit. “Try again, but this time I really want you all to picture that candle blowing out.” Again they try. Again the candle is still lit when their eyes are opened.
Shaking his head, this dinosaur steps into the middle of the circle, licks his forefinger and thumb, then snuffs out the flame.
“Don’t think about it! Do it!”
While self-study may prepare you for success, all the planning in the world will never take you one step closer to extinguishing that candle. What you need is Tapas - often described as fire, austerity or self-discipline - to take you to your mat. This discipline always seems to begin with a sacrifice -whether a warm bed on a frosty winter’s morning, or a few more minutes with a loved one watching the latest blockbuster. This is where the elements of Kriya Yoga begin to interact - how much do you want to reach the goals that Svadhyaya have revealed to you? Enough to sacrifice fifteen more minutes in bed? Enough to miss that wonderful movie (and associated munchies)? Only you can decide, but without that discipline your candle will still be burning every time you open your eyes.
So you’ve done the thinking (and boy did that hurt), and summoned the willpower to take you to the mat. But then the phone rings, and your boss needs you in at work immediately, or a good friend has found a crisis to distract you from your path. Surely even Patanjali cannot get you out of this one?!
This is where the third element comes rushing in to the rescue - Ishvara Pranidhana, or surrender to god. And this is where a large proportion of Yogin-s go rushing out the door, as the threat of theology looms over their favoured pastime. But far from some devotional ideal, I see the practical application of this surrender as being a simple acceptance - acceptance that sometimes (most of the time) we are in a river not of our choosing, and that we must swim along with the current or perish.
“The slump is my guru!” declared David (yes, you guessed it, yet another friend), who teaches in Utah.
Just five words, but instantly I knew what he meant. Beyond the asana-s and the pranayama, beyond meditation and chanting, Yoga has so much more to teach us. A home practice is a far greater gift than a half hour’s mat time, and often seems amplified when Swami Slumpananda is in control. The trick then is to recognise your control is gone, accept it, wait and watch. Sooner or later the Swami cuts you free, and it’s time to dish out the Tapas again!
Scott currently teaches at Kilmarnock College, Kilmarnock, on a Saturday morning during the academic term. He is also available for one-to-one sessions in order to help you develop a regular home practice, to deepen your existing practice or to tackle specific issues that cannot be addressed in group classes. You can find further details or contact him through his website at http://www.exploreyoga.co.uk
But of course, aren’t most of us householders, with Yoga as the focus of our lives being just behind round-the-world cruises and a fleet of sports cars in that ever-present lottery win fantasy? After all, for the majority of us it’s not Yoga that feeds the kids, makes the beds, pays the bills…
“The kids go back to school on Monday,” Suzi continued, a hint of relief in her words. “And then I shall be able to put my thoughts back in order.”
And that’s when it struck me - what use is this Yoga thing if it only works when we are free to clear the time and space to let it take effect? Who needs to feel the wonders of Yoga more, I wonder - the stressed business executive as she faces the demands of an uncaring world, or the reclusive monk with hour after day after month to indulge in the finest of India’s philosophies? And if Yoga only works for those with the time to follow a strict and lengthy course of behaviour, what use is it to the you or me in our everyday lives?
And yet, how useful this Yoga thing is was my very first thought after my first ever Yoga class. So strange, I thought, that I could lie there in a class full of complete strangers and yet be relaxed enough to fall asleep. There was something in this Yoga thing indeed!
Skip several months forward and, much as I still enjoyed classes, there was something limiting about the set times and places, the postures chosen by the teachers. Something inhibiting in the pace of the classes, by necessity aimed at the slowest learners, and (again, by necessity) lacking in the philosophical structure that I now know to be true Yoga. All in all, something that wasn’t quite right.
At that time, the “some is good, more is better” attitude still ran strong in me, and I tried (without much success) to go to more classes each week, desperate to find that “more” that eluded me. But gradually, over months (perhaps years), the realisation came that it wasn’t more of the same I needed, but less - and more of something different. Less them, more me…
I took my first tentative steps towards a home practice quite early, after just a few weeks of classes, when I received my first Yoga video as a present. But like a teetering toddler it continued in bursts and stumbles for over 6 months before finding its feet in any way. Even then (and even now) the falls are frequent, the merest social events or most inconsequential working demands wreaking untold havoc on my good intentions. Could this really be what Patanjali had in mind?
But something in Suzi’s words seemed to click, a connection to the very first sutra of Patanjali’s finest work. In fact, the very first word - Atha.
Now.
Not tomorrow, not next week. Not when the kids go back to school, or when work eases up and lets you home before dark o’clock.
NOW!
Yoga cannot take place another time, it must begin now with your intention to practice. Easy for me to say as I sit at the keyboard, typing ideals and impossible goals for people I don’t even know! Or is it? Where in the Yoga sutra-s does Patanjali say that Yoga must be a ninety minute class of asana-s? Or an hour? Or half an hour? Does he even prescribe that we must dedicate one minute to Yoga?
This fallacy, that we must set aside a block of time is second only to the prevailing misconception that Yoga equals asana. Together they make a deadly combination. So you’re at home, the dog’s barking, kids are screaming and tearing up the joint, dinner’s burning on the stove - right now, an hour’s asana practice is about as much use as a chocolate teapot. But can you spare sixty seconds? Or thirty? Close your eyes (oh yeah, better switch off that stove first!), take a deep breath and bring yourself just one step closer to calmness. Feel better? Of course. Was that Yoga? For sure.
But what can we do to maximise the likelihood of a regular, if not daily, practice? To begin, I think taking a good long look at yourself, your environment, and your needs from Yoga, is an excellent starting point. This is a large part of what Patanjali calls Svadhyaya or self-study, one of the three essential elements of Kriya Yoga (the Yoga of action.) And the first question must be to ask yourself what you are hoping to achieve from Yoga?
Discovering your intent is a very important preparation for practice, for that determines largely what you will do, and how you will do it. If your needs are spiritual, a dynamic asana-based practice is unlikely to help you achieve that - on the contrary, if you look to Yoga as a means of physical therapy, a practice centred around chanting and prayer will probably not meet your expectations.
The next step should be to look at how you can change your life to move towards those goals.
“Having a Yoga space helps me,” said Suzanne, another friend and a Yoga teacher from North Carolina. “I have my Yoga room back again it makes a huge difference. My stepson is still in and out, so there is still some of his stuff there, but having a space that’s clear and clean and dedicated is wonderful.”
Your ‘Achilles heel’ may be very different - for me, I know that the key to a regular practice is a good night’s sleep. A night owl at heart, I prefer to stay up late but know that if I do not get up and practice in the morning before work, I am less likely to do it. Several late nights have a cumulative effect, and it then becomes a feat for me to break the ‘downward spiral’, a much greater effort to drag myself to the mat. But how do we summon that initial effort?
A story springs to mind of an in-house training course run by my work, where the old seasoned veteran is trying to teach the next batch of young whippersnappers how to do the job. As they sit in expectation he forms them in a circle and places a lit candle in the middle.
“Now I want you all to close your eyes, and think hard, and concentrate on putting out that candle with your thoughts.” A few doubtful glances, then the eyes are closed and the trainees strain their faces as they will that candle to extinguish.
“Open your eyes,” he says, but when they do the candle is still lit. “Try again, but this time I really want you all to picture that candle blowing out.” Again they try. Again the candle is still lit when their eyes are opened.
Shaking his head, this dinosaur steps into the middle of the circle, licks his forefinger and thumb, then snuffs out the flame.
“Don’t think about it! Do it!”
While self-study may prepare you for success, all the planning in the world will never take you one step closer to extinguishing that candle. What you need is Tapas - often described as fire, austerity or self-discipline - to take you to your mat. This discipline always seems to begin with a sacrifice -whether a warm bed on a frosty winter’s morning, or a few more minutes with a loved one watching the latest blockbuster. This is where the elements of Kriya Yoga begin to interact - how much do you want to reach the goals that Svadhyaya have revealed to you? Enough to sacrifice fifteen more minutes in bed? Enough to miss that wonderful movie (and associated munchies)? Only you can decide, but without that discipline your candle will still be burning every time you open your eyes.
So you’ve done the thinking (and boy did that hurt), and summoned the willpower to take you to the mat. But then the phone rings, and your boss needs you in at work immediately, or a good friend has found a crisis to distract you from your path. Surely even Patanjali cannot get you out of this one?!
This is where the third element comes rushing in to the rescue - Ishvara Pranidhana, or surrender to god. And this is where a large proportion of Yogin-s go rushing out the door, as the threat of theology looms over their favoured pastime. But far from some devotional ideal, I see the practical application of this surrender as being a simple acceptance - acceptance that sometimes (most of the time) we are in a river not of our choosing, and that we must swim along with the current or perish.
“The slump is my guru!” declared David (yes, you guessed it, yet another friend), who teaches in Utah.
Just five words, but instantly I knew what he meant. Beyond the asana-s and the pranayama, beyond meditation and chanting, Yoga has so much more to teach us. A home practice is a far greater gift than a half hour’s mat time, and often seems amplified when Swami Slumpananda is in control. The trick then is to recognise your control is gone, accept it, wait and watch. Sooner or later the Swami cuts you free, and it’s time to dish out the Tapas again!
Scott currently teaches at Kilmarnock College, Kilmarnock, on a Saturday morning during the academic term. He is also available for one-to-one sessions in order to help you develop a regular home practice, to deepen your existing practice or to tackle specific issues that cannot be addressed in group classes. You can find further details or contact him through his website at http://www.exploreyoga.co.uk
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