How to Start a Home Practice

The best advice I was ever given when starting a regular Yoga practice was ‘begin with what you enjoy.’ But how often, when and will I be safe? These are all questions I hope to answer in this post to get you on your mat on a regular basis.

Why should I practice?

It might be a good idea to consider what you hope to get out of a home practice. Do you want to feel more relaxed, build strength, improve flexibility or is there another purpose for your practice? Once you have your answer, you have a starting point.

What do I need?

Ideally you would have a mat but it isn’t impossible to practice without one. Standing poses, four point kneeling and supine or prone poses are fine without but a mat will give you a layer of comfort and security to enable you to practice safely. Blocks, bolsters, straps etc… can be makeshift. Cushions, pillows, and scarves will suffice but should you wish to kit yourself out, I recommend Yogamatters for their range of equipment to suit all tastes and budgets.

Where should I practice?

Ideally you will find a quiet space where you can be undisturbed. However, I am not averse to practicing in front of the T.V! This may surprise you but in my opinion, if this is the only time and place you have to practice, then at least you are benefiting from moving your body, even if you are not entirely present.

I recommend leaving your mat out as you are more likely to gravitate towards it. If this isn’t possible, leave it rolled up somewhere you will see it at the time of day you wish to practice. In front of the loo?

When should I practice?

My jest was a serious one. If you are a morning person and anything like me, the first thing you will do is visit the bathroom. If your mat is right in front of you when you sit down, you are more likely to pick it up and use it! Basically, choose a time of day that works for you; a time when you are most likely to be disciplined about practicing.

For how long and how often should I practice?

Ten minutes a day is better than an hour a week. Start with ten minutes and build your practice to suit you. It has to fit around work and family life. Don’t beat yourself up if you don’t practice. Begin again the next day. Motivation comes not from thinking about doing something, but from doing it. You may find that once on your mat, you don’t want to leave it!

What should I practice?

This is up to you! It is a good idea to warm up, practice your favourite asana, stretch and practice some form of relaxation, be that pranayama, savasana or meditation. If in doubt, ask your Yoga teacher for some advice. If you are new to Yoga, I recommend working with a teacher first to ensure you understand the basic principles and ensure you practice safely.

Always check in before commencing. This is a form of self enquiry whereby you pay attention to your breath, sensations in your body and the state of mind in which you have arrived on your mat. This is likely give you a starting point and inform your practice.

Ground, breathe, release.

This is the mantra I adopted from my original teacher training with London Yoga Teacher Training Group.

Ground: In whichever position you find yourself, drop into the ground through your points of contact. Try to soften around the area. Trust in the ground and let gravity hold you down.

Breathe: Always practice using Ujjayi pranayama if you can. This slows the breath down, brings it into the belly and calms the nervous system. It also serves to afford you more time in each pose. You generally move into a pose on an exhalation and hold the pose, pause or extend on an inhalation. You can hold a pose for a number of breaths but always let your breath guide you. If your breath starts to labour, you need to come out and rest.

Release: Once you are grounded and working with your breath, you will find you are less likely to fight your body. There will be less resistance and it will be possible to release tension.

Safety

It is important that you speak to your teacher if after practicing, you find you suffer. It is okay to experience the discomfort of muscles that have been worked, but not to feel pain. It is important not to try anything you are uncertain about nor to attempt a pose you have never practiced unless you are confident that even if you struggle, you understand the principles and what is required to progress safely.

Certain poses such as headstand, can cause harm if you carry injuries or medical conditions such as arthritis and especially if you fall!

Take your time with each pose. It is better to practice a single pose attentively than to rush through a series of asana because you have a goal.

Let go of desire. Be mindful and enjoy yourself.

Finally, I would recommend keeping a journal to log your experience. This will be helpful if you suffer after a practice; your teacher is more likely to be able to advise you if they know what you did prior to experiencing pain. It could also help you in your progressions, especially if you note the positive experiences you have. You could use it as a gratitude diary and simply note one word; the feeling you have at the end of your practice.

I wish you well with your home practice. Do get in touch if you would like support.

Anneliese