To Improve Your Yoga Practice at Home

Many people ask how to start practicing yoga at home. So here's some information to help you. First, I'm going to review the basics and then discuss how often to practice and what to do. Remember, the only correct practice is regular practice! Don't let the desire for idealism stand in your way. Yoga is the journey of a lifetime. There may be many lives!

Environment

The area should be quiet and suitable for yoga only. (can be part of any room)

Place mats, blankets, or towels on the floor.

The temperature should be moderate. Not too cold and not too hot.

Sunrise and sunset are desirable times for yoga. (Even if any time works!)

preparation

Wear light, comfortable clothing.

Taking a shower or shower first is good for your body - wait at least 20 minutes after that.

(Practice before taking a shower)

In the morning, wash, urinate, and defecate before training.

Practice before eating or wait two hours after meals.

Physical training (Asana)

Do not practice if you have a fever or a deep wound. Consult the teacher if there is an illness.

Spend five to ten minutes warming up/stretching before starting your workout.

Do not force your limbs into difficult positions. When your body opens, We are looking for feelings, It's no pain!

Beginners should hold each Asana for 3-5 breaths. After about 3 months of regular practice, it can be increased to 5 to 10 repetitions.

Always inhale and exhale through the nostrils. Unless otherwise stated, Focus on making your breathing slow and smooth.

Whenever you need to rest, come in child pose (corpse pose).

Complete the Asana with Shavasana for five to ten minutes.

How Often Do You Practice?

The principle of frequent practice is simple: it is better to practice for short periods of time on a regular basis than to practice once a week for a long time. In other words, training four times a week for 45 minutes is better than training one day for two hours.

Some people get what they need from training only twice a week. While others Practice five or six times a week. It varies from person to person. On average, You'll get the most from the average four sessions per week of practice. The duration of each session depends on your experience with yoga to improve physical and mental fitness. Time constraints, fitness levels, and motivation: It's a good idea to have a journal to track your practice with information such as days, how long you've been training, what you've been training for, and how you feel during and after your training. Thoughts that popped into my head during training were how do you feel after The same day and the next, where the posture was challenging and feeling good.

A Common Framework for Your Session.

Start your training with easy moves and build harder moves and end on cooldown. Imagine a bell curve: at the beginning of the bell curve is the time of the center alignment. As you move up the curve, there's a warm-up, then an open position that helps build heat/flexibility/stamina. And at the top of the curve is the most challenging pose. Moving down the other side of the bell curve is a cool-down move followed by Savanna.

Here's a template you can use to create your own practice sessions:

Theme or focus (more on this below):

Centering:

Warm-up:

open posture

Challenging poses:

Cooldown:

Sana people:

Which to practice

Sometimes it's fun to practice without preconceived notions of what to do and just watch what comes out. Sometimes you should adjust to your body and see what your body needs. Sometimes you may want to plan your session as outlined above. During this session, having them will be helpful. Classic topics include back bend, forward bend, twist, balance, standing, sitting, inversion, restorative, hip open, shoulder open, strengthening. Groin opening Achilles tendon opening and energy-generating postures Linking gestures (vinyl) is another way to build a practice. In the Edgar system, we focus on linking alignment signals from posture to posture. There may be specific health reasons for your decision. Which you are working with, It is best to consult with a qualified yoga teacher to help establish the practice. I encourage you to get creative - come up with your own theme and see how it goes. It is said that in yoga you are both a scientist and an experimenter!