yoga at home
I often get asked about my personal yoga practice. How long do I practice? What poses do I practice? When do I practice? So, I thought I would share my thoughts on a home practice with all of you with the hope of encouraging you to practice at home.
I have been a yoga teacher for the last 12 years and I have been a yoga student for the last 17 years or so. I have gone through phases of practicing every day, not practicing at home, only practicing in a studio, teaching more than practicing, practicing more than teaching and the list goes on. I share this with you to show that in the last 17 years my practice has constantly evolved and changed. It took stepping away from yoga to finally make my peace with not having an inconsistent practice. Everyone always assumes that to be a yogi you have to practice for a couple of hours every day. Yet in our busy world, this just isn’t possible for the majority of people. When I didn’t practice yoga in the traditional sense (i.e. a physical practice), I would be hard on myself and then I would feel like I was letting someone down. Yet in reality, I wasn’t letting anyone down. I had to let go of external expectations and reflect upon what yoga actually meant to me and how I could put ‘my yoga’ into action. When my daughter was a baby, this would mean simply practicing one of my favorite restorative poses and breathing deep for 10 breathes. Other times, I would lie in bed upon awaking and do a gratitude practice not moving so that I didn’t wake up Jade. Prior to COVID, I loving going to a local studio and practicing in community. I needed a set time on my schedule to make me commit to practicing. Plus, it was energizing to practice with others. Recently, I have returned to practicing at home and I am loving practicing on my own. So, with all that being said, here are some ideas and questions to ask yourself as you begin creating your own home practice.
What time of day works best for you?
Do you like to practice yoga first thing in the morning when your mind is fresh and clear? Or maybe your prefer to practice in the evening and use your practice to unwind? I have been loving practicing in the middle of the day. Mornings are usually my most productive work times so I power through some work and then take a break around lunch time. My body is less stiff and I find that my practice is a little easier.
Why are you practicing?
Are you practicing to unwind and relax? Or do you want an energizing, heat building practice? Or maybe a little of both? Check in with your body and see if any area is sore or needs some attention. This will help determine the type of poses you choose to practice but it may also determine when you practice.
Setting up your space
Find a quiet spot in your house that speaks to you in the moment. Don’t be afraid to change spaces from day to day. When I want to relax and unwind, I sometimes practice in front of my fireplace as it’s cozy and warm. If I want an energizing practice, I find a spot that is bathed in sunlight and practice facing the sun and soak up it’s heat and light. Or maybe you have an area in your house that is your ‘yoga spot’ and you have a beautiful space already created. I always thought I needed to have a yoga space and always felt bad that I didn’t. Again, I felt the weight of external expectations. I am currently loving moving my practice from room to room. Do what works for you!
Practicing In Community
If you are new to yoga, then you might not be ready to practice on your own and create your own routine. If this is the case, then I encourage you to sign up for some online classes either through your local studio (if that’s an option) or with a platform such as GloYoga. GloYoga has a large database and access to amazing teachers from all different backgrounds and styles. You will probably spend more time looking for a class than actually practicing! Remember, whatever motivates you to practice is the key here.
Creating Your Own Routine
I personally love practicing on my own with no computers. For me, it’s a chance to be creative, tap into my body and connect. Some days I practice for 20 minutes, other days it’s an hour. I typically always start my practice the same way and then vary as I go depending upon how I am feeling. Here is a pretty standard practice for me - I work on warming up the body, then flowing and moving, then some balance and standing work, abs, hip openers and cool down. Have fun and be creative! As I have said before, it’s important to adjust your practice to your time restrictions. So if you only have 20 minutes, then take 20 minutes. GloYoga showed me that a 20 minute practice can be very powerful. Don’t underestimate the power of moving your body and being fully present. Yes, it worth doing yoga for 5 minutes if that is all you have! And remember that savasana is a pose and should always be practiced at the end of your practice even if it’s only for a minute!
This is probably a 45 minute practice.
Practice in solitude or put on some music. There are lots of fun and creative playlists on Spotify. Enjoy!
Warm Up
Seated - focus on breath and checking in with body.
Seated neck rolls, side bends - notice any tension in body
Childs pose - take about 5 deep breaths
Cat/Cow - warm up the back of the body
Downward dog - walk your dog and notice how you feel
Building Heat and Moving
3 Sun A’s (I typically start slow and hold each pose for a couple of breathes and then transition to 1 breath for each pose).
3 Sun B’s (I typically hold the first round of warrior poses for 5 breathes).
Balance (do each side)
High lunge
Tree
Warrior 3
Then practice moving from tree to warrior 3 without putting the raised leg down (working on balance and transition)
Standing/Grounding Poses (do each side)
Hold each pose for 3 to 5 breathes
Warrior 2
Extended side
Triangle
Half moon pose
Sun salutation
Abs
Boat pose (3 times, holding each one for 5 breathes)
Traditional ab work lying on my back (crunches, bicycle)
I might also work on crow for balance and abs as well.
Hips
Pigeon pose on each side - hold for 5 to 10 breathes. Surrender and let go.
Heart Opener
Bridge (3 times - hold each one for 5 breathes)
Add in wheel if feeling up to it
Cool Down
Supine twist (lying on back)
Happy baby
Shavasana (important if only for 5 breathes)