Why Have a Home Practice?
To go along with the five 20–30 minute gentle sequences that you can print off and do at home, this seemed like a good time to talk about the benefits of having a home practice and how to get the most out of it.
A home yoga practice is an enormously powerful tool for physical, mental, and spiritual growth. It can help you develop greater awareness of your body, build discipline and concentration, and tap into your inner wisdom.
Of course, classes are great for learning new postures and getting help refining old ones, and for that incredible experience when the consciousness of the class comes together. A home practice, on the other hand, lets you determine what to practice and how. You can take your time to begin or end with meditation. And it is the only way to really internalize the practice and make it your own.
Below are some do’s and don’ts to help you get the most from a home practice.
A home yoga practice is an enormously powerful tool for physical, mental, and spiritual growth. It can help you develop greater awareness of your body, build discipline and concentration, and tap into your inner wisdom.
Of course, classes are great for learning new postures and getting help refining old ones, and for that incredible experience when the consciousness of the class comes together. A home practice, on the other hand, lets you determine what to practice and how. You can take your time to begin or end with meditation. And it is the only way to really internalize the practice and make it your own.
Below are some do’s and don’ts to help you get the most from a home practice.
Do enjoy your practice.
This is your time to go within and set everything else aside. Intention makes all the difference. Consider making a ritual of it by turning off your phone and lighting a candle or incense. Set aside enough time and/or don’t try to cram too many postures into the time you have. Consciously commit to being nurturing toward yourself.
Do take time to turn inward before you begin.
The mental aspect of yoga sets it apart from other types of exercise. Even before a short sequence, slow down. Either in savasana or in a seated posture, be still for anywhere from ten breaths to five minutes or longer. Slowing down at the beginning of a practice cultivates a meditative aproach. It also helps us generate movements from the inside out, in slow motion, which prevents overstretching or holding beyond our reasonable endurance.
Do be present.
Throughout your practice let go of your thoughts about the past or future. Let go of any judgments and just observe your body and mind as you move into, hold, and come out of each posture. Do what you can to keep your awareness not just inward but also downward. Most of us spend a nearly the entire day in our heads; when on the mat, try to keep your awareness throughout the rest of your body. That will help you to be fully present right here, right now, which is the only place and time we can truly be at peace.
Don’t feel like you have to do every pose.
Yoga should never hurt. If you come across a posture that doesn’t feel good, modify it so it works for you or pass it by entirely. You want to feel a stretch and to feel your muscles working, but there should never be pain or strain.
Do hold each pose for a few breaths.
Flexibility, strength, and balance take time and patience. How long you should hold a posture depends on your body and how you feel that day. Three to six slow, easy breaths is a good average to begin with. If your breath becomes fast or jagged, take a resting pose until it returns to a calmer rhythm.
Don’t overdo.
Pictures of poses are guidelines not mandates. Remember that we practice yoga to enhance all the other aspects of our lives, not for the sake of yoga alone. So don’t let your practice to make you so tired, sore, or even injured that you can’t embrace the other parts of life.
Do savasana.
Always. If you only have time for one posture, do savasana. Set a timer so you can let go completely. Take the time to settle in and relax. Then turn your attention to your breath. When your mind wanders, notice. Then let go of that line of thought and direct your attention back to your breath. It’s normal for the mind to wander. Don’t get discouraged. The idea is not to stop thinking but to expand the space between thoughts.
Do keep at it.
Make a plan and stick to it. You don’t have to practice every day, but you might discover you want to. If you miss a day that you had planned, don’t let it get you down. We do yoga to soften that harsh voice of self-criticism, not to add to it! Be gentle with yourself. After a while, your home practice can become a sanctuary and lead to all of the benefits that yoga has to offer.
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