Why yoga: How To Develop A Home Practice

Many people ask how you can start a home yoga practice so here are some tips to keep you going. First I will review the basics and discuss how often we should exercise and what we should exercise. Remember, though, that this is the only way to practice it regularly! Do not let your desire for perfection get in the way. Just get out of your bed and exercise. Yoga is a lifelong journey - perhaps many lives! Environment The area should be quiet, and appropriately used for yoga only. (It can be part of any room) Put 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 no air or cold. Sunrise and sunset are ideal for yoga sessions (although any time it works!) Preparation Wear simple comfortable clothing. Bathing or showering beforehand is good for limberness - wait at least 20 minutes after practice before bathing) In the morning wash, rinse and flush the bowels before training. Exercise before meals or wait two hours after eating. Exercise Exercise (asanas) Do not exercise if there is a fever or deep wounds. Contact a teacher if there is an illness. Spend 5 to 10 minutes warming / stretching before you start to get used to it. Do not force your organs into a difficult position. In time your body will open up. We follow to feel not pain! Beginners should hold each asana with 3-5 breaths. After three months of regular practice this can be increased to 5 to 10 breaths. Always inhale and exhale unless unless otherwise stated. Focus on making the air slower and smoother. Whenever you need to rest, go to the baby or shavasana (corpse area) Complete the asanas with shavasana for 5 to 10 minutes. How often to exercise. The sixth rule of how to exercise regularly is simple: It is better to exercise for a short period of time than to practice once a week for a long time. In other words it is best to practice 4 times a week for forty-five minutes and practice for one day for two hours. As mentioned, some people get what they need by practicing a few times each week while others exercise five or six times a week. It varies from person to person. On average, though you will get the most out of your performance at an average of four sessions per week. The duration of each session depends on your experience with yoga, time limits, level of fitness, and motivation. A good idea is to have a journal that keeps track of your performance with information such as the date, how long you exercised, what you did, how you felt during and after practice, what thoughts came to mind during practice, how you felt later. the next day and the next day, what conditions were challenging and what seemed like fun. Regular outline of your session Always start your exercise routine with a simple movement and build on the most difficult posture that eventually cools down. Think of a metal curve: at the beginning of a metal curve there is a moment to place in the center. As you climb the curve there is warmth, then you open up the conditions that help build heat / flexibility / strength and at the top of the curve there is a very challenging position. Walking down the other side of the bell curve there are cool scenarios followed by Shavasana. Here is a template you can use to create your own exercise time: Body or Focus (more on the following): Mid-position: Warm-up: Opening challenge Standing: Cool Stand: Shavasana: What posture to exercise. Sometimes it is fun to practice without the idea of ​​what to do and see what comes out. Sometimes it is desirable to go into your body and see what your body is asking for. Sometimes you will want to schedule your session as shown above. This is when having a theme will be helpful. Other classic themes include: backbends, front bends, twists, balance postures, postures, sitting postures, inversions, restorative postures, hip openers, shoulder openers , strength postures, groin shades, hamstring shades, and strength building postures. Linking stand (vinyasa) is another way to create a habit. In the Iyengar system we focus on linking directions from position to position. Of course you may have some health reasons for working out which you would do well to consult a trained yoga teacher to help you practice. I encourage you to create - come up with your own themes and see what they look like. It has been said that yoga is both a science and a trial! In my book “The First Yoga: Exercise Book” I give you 20 different exercise sequences to guide your home practice and a chapter on how to set up a home routine.