25 Aug Building a home Yoga Practice
Covid-19 has challenged all our lives. Whether you are a front line worker or home schooling, living in isolation or amidst a grown up family, stress levels are high. What better time to take the opportunity to fine tune or begin your home practice. Yoga brings time to turn inwards and observe our emotions. Time for just “me” which has a ripple on effect of benefiting all those we come in contact with.
Many of us associate Yoga with the image of fit young bodies contorting themselves into pretzel like positions or sitting crossed legged chanting “OM”. Here in the western we have adapted this ancient practice (over 2500 years old) to fit into our way of living. Hopefully still giving respect to all parts of the practice we have selected and developed it into a guide for good health and well-being.
Some of the many benefits of Yoga are physical flexibility & strength. Yoga improves the bodies physiology such as the lymphatic system and respiratory system. Most Yoga practices are designed to activate the parasympathetic nervous system, the part that increases calm, relieves anxiety and slows down the release of fight, freeze or flight hormones. When we activate the parasympathetic nervous system we build up our immune system, speed up our metabolism all the while increasing our focus & concentration. Very simply, Yoga makes you feel better.
Beginning a home practice; The great thing about home practice is you don’t have to get stressed getting there, it can be time and cost efficient and you can wear what you like.. you don’t even have to brush your hair!! We also get to practice without the distraction of comparison, it is just you and your breath.
The most important thing you have to remember is that this is YOUR practice. If you are following online guidance, remember it is just that, guidance. Please don’t push yourself beyond your capabilities and please DO BE SAFE. Our bodies each have different stories and experiences. Listen to your breath, if you’re breathing rapidly back up. If you are holding your breath then definitely back up. The breath connection is what makes Yoga practice different from all other forms of exercise. It is the breath that brings focus and energy into the movements.
Firstly you don’t need any fancy equipment. If you have a yoga mat brilliant, but you can also practice on a carpet or large rug. Additions of blocks, bolsters and belts etc are a great extra but you can get creative with books and pillows.
Create a tidy space where you won’t be looking at the chores or to do list. This is time for you, to give truly to yourself. Looking at the pile of ironing or your email notifications won’t allow for that so turn it off and tidy it away. You don’t need much space, just enough room for your body. Bedrooms, balconies and maybe even some bathrooms can all be used, but do remember the no chores rule!
Have realistic goals when it comes to practice. If you are new to Yoga find a beginners class or course. While you might find it slow, you really need the foundations to be solid before you can move into the more complicated poses. There are lots of courses currently online, but make sure the teacher is certified either RYT or YTI.
For those who have experience, maybe it is time to check out other styles, play around, see what suits different days. Vinyasa Yoga is a fluid practice deeply connected to breath. Hatha Yoga is a slow paced integrative practice. Restorative yoga is calming for the nervous system and healing for the entire system. There are so many more amazing practices, charged and free so definitely take time to investigate.
How long to practice? Only you can answer, if you have lots of time then a practice of 60-90 minutes can be wonderful. However if you can commit to a daily 10 min practice this could be even more beneficial. Don’t make it another chore, remind yourself how you feel after practice and this will help to encourage you to roll out your mat or your rug!! Meditation runs hand in hand with asana so please sit after practice to try find the quiet that will help when you feel stressed or down.
Finally always end with Savasana, final relaxation. Make sure to give yourself a minimum of 5 or 10 minutes to simply lie on your back. This gives the body and the mind time to integrate the practice. It allows the muscles to relax and lets the mind drop into the subconscious where the real healing can happen. Most of all enjoy, it’s a truly magical practice that can change your life.