By Leena Patel
No matter how long you have been studying yoga, starting and maintaining a personal home practice is a challenge. Aside from family, work and other life obligations that beckon you away from the mat, there are other obstacles that loom. There is the decision to make of what poses to do today, what order to do them in, what type of practice to do, what to emphasize, what to pass on, the worry of 'am I doing it right?'
The sequencing of yoga poses within a practice session is an art form. When you attend a class, you simply follow the guidance of your teacher trusting that s/he knows best. But what to do on your own at home? And what is the benefit of a home practice anyway? There are certain styles of yoga such as Bikram or Ashtanga Vinyasa that use set sequences, however even hardcore followers of such styles might benefit from occasionally deviating from the tradition and giving their body a chance to free itself from its normal patterns of movement. Developing a home practice can liberate you in many ways.
One of the comments I now frequently get about my class is the 'creative sequencing' that I employ. When I first started teaching 12 years ago, my vocabulary and instructions were limited because I had about one tenth of the knowledge and experience I now have... so my classes were pretty much the same regardless of who showed up! Today much of my teaching is based on my personal practice as well as study and reflection, my classes justly reflect what I have learned as I let my personal practice unfold and open to divine grace. Whether you are a teacher or not, let this same unfolding take place within you. Let your home practice instigate a sense of play and discovery. so that it deepens your connection with your inner voice, with what is alive within you. So often we save our best experiences for the classroom with a teacher. I invite you to turn this model upside down. When you are feeling alive and energetic, do a home practice. When you need support and encouragement, head to your yoga class. I understand this suggestion is not for the absolute beginner who really needs guidance and direction. But for the seasoned practitioners- I counsel you to listen to the inner teacher for guidance. You will notice a development not only in your practice, but as well experience tremendous growth as a human being.
Basic framework and guidelines for creating a home practice:
Start in a comfortable sitting position and begin with dedicating your practice session to someone or something. This gives your practice focus and direction.
Connect with the breath. Aligning with your inner landscape, your internal rhythm, brings you deeper into the present moment.
Keep the movement fairly gentle to begin with. The opening poses should be more like a warm-up so 3-5 rounds of Surya Namaskar are a possible starting place if you want to start with a flow and generate some heat. Please note, however, that the intention is not to maintain awareness and sensitivity in every expression of each pose, regardless of the pace in which you are flowing.
Create a balanced practice. For instance, over a week aim to include forward bends, backbends, some inversions and twists. Be continuously attentive to the particular needs of your body. Hold your awareness in the stillness of your own being.
Modify poses as necessary. Accommodate injuries, aches and pains. Use props if necessary.
Challenge yourself periodically with poses that seem outside your level of expertise. Explore the stages (kramas) of the asana. For instance, before attempting full handstand, get really comfortable with downward dog and then half-handstand. Don't skip a krama. With patience, application and correct mental attitude you will transcend your limitations.
Maintain a smooth steady breath as you flow in and out of an asana as well as when holding a posture. Let this rhythm of the breath be your steering wheel that guides you. Use ujjayi breathing to determine when you are straining or going beyond your personal edge and relax the intensity if you begun to grunt or pant or strain in any way.
Take time in a pose to explore your edges. Allow your exhalation to open the way for you to go deeper. Stay there awhile, riding the breath and becoming open, spacious and soft in this new place. You may find you can now go further into the pose. Do this as many times as you like. When you are ready to come out of the pose, gently take it to your maximum and then s-l-o-w-l-y come out. Finding a balance between under-doing and over-doing take practice and lots of listening within. Be patient and alert to the fact that this subtle place will shift from moment to moment, day to day. It will be affected by how we feel, what we have eaten and many other variables. Pay attention to them. Learning and practicing how to work intelligently and respectfully is the real work of yoga. This is the stuff that transforms us.
Maintain mindfulness as you transition in and out of asanas as well as during. Let each part flow like a dance as you radiate from within.
Incorporate meditation time into your practice. Use this time to be still and listen inward. Let your being flow with peace, calm and love. Let your essence shine through. Do not hold back. It is not egotistical to indulge in this part. It is nurturing and nourishing. It reminds of what we really are.
Include five to twenty minutes in Savasana at the end of your practice. This gives your body the time to receive the benefits of your practice and to integrate your experience. Savasana is also a powerful practice because it teaches us to surrender, to let go of all attachment to how your intention manifested itself (or not) in your practice today. Through Savasana we learn to just be. To rest deeply and accept fully what the moment has to offer.
Complete your practice by taking Anjali Mudra (hands in prayer position) and bowing in reverence to the divine within.
Take this stillness into the rest of your day. With regular practice, this sense of tranquility and deep inner peace will manifest in all areas of your life.
Leena Patel is currently based in Las Vegas where she teaches yoga and meditation to Celine Dion and A New Day. She has written numerous articles on health, yoga and spirituality and has taught across the US, Canada and in France, Italy, Germany, Spain, Austria and the UK. She can be reached at http://www.leenapatel.net
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