Yoga is a group of ancient spiritual practices originating in India. It aims to develop oneself in varying dimensions such as body, mind, emotion and individuality etc. The goal of yoga is to direct one to Moksha, the liberation from craving, anger and other afflictive states.
Yoga has so many benefits. On a physical level, yoga is excellent for your health in general, and will increase your fitness, help you lose weight, increase your flexibility, and can even massage and stimulate the internal organs of your body to help keep away disease. Yoga is also wonderful for detoxing the body, toning your muscles and removing stress and worry from your life. It is the ultimate fitness activity.
The beauty of Yoga is that it can be performed anywhere without the need for any expensive equipment or props. Ideally, Yoga should be practiced in a well-ventilated room on a Yoga mat. It can even be performed outdoors. You can safely perform Yoga in any room, or your backyard, or your garden. However, before you take this important step towards ensuring health and fitness, there are a couple of things that you should keep in mind:
-
Start by studying: A good thing to do when starting a home practice, especially if you're new to yoga, is to do some research on a few poses, assess your risks for difficulties, and then try them out, taking your time so as not to risk injury. You can get started with DVDs, videos, or books which can be helpful in teaching a foundational yoga practice. You can even learn the basic poses from an expert instructor before beginning your own practice. Classes develop a sense of community and they're motivating. Plus, your instructor can make hands-on corrections if you're doing something wrong.
-
Plan your routine: Yoga should ideally be performed early in the mornings. However, it can also be safely performed at other times as per your convenience. What is important is to chalk out a certain time in your daily schedule for Yoga and stick to it. When you have a fixed and defined routine for practicing Yoga, it becomes easier to prevent it from being relegated to the backbench in the overall scheme of things.
-
Practice on An empty stomach: Yoga uses a lot of core conditioning techniques and shouldn't be practiced when your stomach is full. At best you will feel uncomfortable and bloated; at worst you may get indigestion and nausea. Try not to eat for at least an hour before performing your yoga routine.
-
Find a quiet place: While yoga studios are an oasis of soothing relaxation, most homes are a little less so. But you don't need your own special room to practice. Even a corner of the kitchen where you can roll out your mat will do, as long as kids and pets can be kept away!
-
Be equipped: The only equipment you really need is a sticky mat, comfortable clothing and your bare feet. Props like blankets, blocks and straps can ease you into more difficult poses, but your focus in the beginning should simply be on mastering the basics.
-
Do warm up: It's important to start out with a warm up such as surya namaskar, to get movement and flow going. This will prepare your body for tougher postures that will require more strength and stability to perform. Your warm up should be between 5 to 10 minutes. During this period, observe how your body feels.
-
Start Simple: One thing you should watch for when starting your own routine are the poses that are a bit difficult. If you aren't very strong, you don't want to start off your first routine with a headstand. This could cause serious injury. So keep your practice simple so that it makes you want to continue. Repeat this routine for two weeks, paying attention to how your body feels. Gradually add new poses and hold them a little longer. Pretty soon, your practice will be half an hour.
-
Always Breathe: In yoga, Pranayama or breath control is essential. The breath is used in a variety of ways to energize, to relax or to connect one pose to another. First, inhale, filling belly, rib cage and finally lungs, then exhale in the reverse order. Don't rush; keep both inhale and exhale even and equal in time.
-
Cool down: You may be tempted to skip a cool-down when you are pressed for time. Always end with corpse pose even if it's only for four minutes.
-
Stick with what you know: It's tempting to try out that new pose sequence that you just saw on TV. They make it look so easy, with lots of instruction. But if you're just getting started, working with a trained yoga instructor on a new pose is a much safer way to go. So if you see something you'd like to try, ask about the pose in the next class.
-
Progress gradually: Take the time to slowly grow into a regular practice at home. Embrace the knowledge you have acquired from your teachers and other resources. Apply the principles and techniques that readily suit your body, energy, and intentions.
Over time, you can increase your home practice sessions and reap the full benefits of daily yoga in your own home. Daily practice can multiply the flexibility gains from practice, as well as relax the mind. By following these basic rules, you can have a safe, effective home practice.
