As 2013 begins and we all set new year's resolutions, I thought it would be a great time to explore how to establish a yoga practice at home. Maybe a daily session on your mat is just what you need!
As I wrote about in my 2012 reflections last week, I recently started a daily practice at home and I am loving it. I usually practice for 20 minutes in the morning. I do 15 minutes of asanas (physical postures) and then a 5 minute meditation.
Some days I do a heated flow linking movement with breath and rocking out some arm balances. Other days I rest in child's pose and just do some warm up exercises. The type of practice all depends on my energy levels and what my body is asking for. It is a great way to start the day and I have really seen a cumulative benefit of a daily practice.
I have been practicing at home for years but only recently has it become a daily practice. It took be a long time after I started going to yoga classes to feel comfortable enough to practice on my own.
Anyone can start a home practice. Tailor the practice to your physical and emotional needs. Only do poses or breathing practices that you know you can do safely in your body.
Why Practice at Home
- If you practice at home you are more likely to practice daily or more often than if you only practice when you go to a class. Life gets busy and it can be difficult to go to yoga class as often as you'd like. Rolling out the mat at home takes less time--there is no travel time or check-in time and you can do a shorter practice depending on how much time you have. Going to a 60 to 90 minute class is great and I still go to weekly classes but going to class daily isn't feasible so on those days getting a shorter practice in at home is perfect.
- Practicing on your own at home gives you the freedom to tailor the practice to your changing wants and needs. You can focus on areas of the body that need attention, make it high or low energy depending on the day, and incorporate breathing and meditation to your hearts content.
- Practicing at home is free! Yoga classes aren't cheap. They are worth the investment in yourself but if you are on a tight budget, a home practice is a great way to get more time on your mat without breaking the bank.
Follow these six steps to establish a yoga practice at home:
- Find a time each day that works for you. I prefer the morning before work because my evening activity changes all the time. If I get up 20 minutes earlier in the mornings, I know I have that quiet time for my practice.
- Find a place you can practice. A place that you won't be disturbed is best. I keep my mat under my bed so it is ready to roll out each morning to practice in my bedroom with the door closed. My kind fiancé knows to steer clear of the bedroom during that 20 minutes while I practice.
- Learn a basic warm-up and Sun Salutation A and B. Once you know those, you can build or add in poses that you've learned and that feel good that day.
- Incorporate the breath. Start your practice with a short breathing practice. It can be as simple as take slow even breaths. Then when you move into asana (the postures) try linking your movement and breath. If you know other pranayama (breathing) techniques, incorporate those.
- Finish with savasana (final relaxation), legs up the wall, or a short meditation. I like to do a five minute mediation but find what works for you.
- Use resources to support you. Play some tunes while you practice. Use a YouTube video or DVD to lead you. Tell whoever you live with that you are trying to start a home yoga practice so they know to give you that time and can hold you accountable. Email me (YogiKatie@gmail.com) or leave a comment if any questions come up. I am happy to help guide you.
So, are you ready? Pick a date to start your yoga practice at home or get started now. I wish you a happy home practice!
If you are new to yoga, check out my Beginner? Start Here! page.
If you are new to yoga, check out my Beginner? Start Here! page.
3 comments:
Thank you for this important reminder, Katie! I fell out of my home yoga routine during the holidays, but am excited to get that 20 min of morning zen back into my life. It makes my day so much more productive and manageable when things become crazy!
During the holidays it is so easy to get out of our healthy routines. Those 20 minutes of practice at home really do get the day started right and have lasting impact throughout the day!
Namaste,
Katie
The very first time I tried yoga, I had to do it at home with the use of my beginner yoga dvd. Even until now I am having yoga practice at home.
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