September 2008 | Tune In
Think Outside the Studio
Creating your own home yoga practice
By Meagan McCrary
From fighting traffic to make it to class in time, to carving out a space for your mat amidst the after-work studio crowds, yoga can sometimes be a less than Zen-like experience. For the initiated, starting a home practice can ultimately save time, energy and money — plus no one will be checking out your rear view as you downward dog from the comfort of your own living room. Twenty minutes of home yoga is sometimes more beneficial than driving, parking and paying to practice for an hour at a studio.
Anthony Benenati, co-owner of City Yoga in West Hollywood, CA, recommends learning fundamentals of asana in class before embarking on a home practice. “The helpful eye of a teacher would really dispel some potentially injurious situations and help the student make quicker progress,” he says.
Once you have a basic understanding of poses, designate a special place in your home for your practice, and have the necessary props — mat, strap, blocks, blanket, bolster, etc. — available. The space doesn’t have to be large, but it should be quiet, clean, open and sacred. Set realistic goals, starting out with small pockets of time (10-15 minutes), and expand your practice as you grow.
That being said, it’s your yoga practice so develop it however best meets your needs. Start by asking yourself what is it that you need today, and listen to your body. If you are fatigued, a more restorative practice may be necessary for revitalizing; if you are feeling energized, a more rigorous practice will help you channel that energy. Or, you might find an energizing practice is great first thing in the morning, while a restorative, calming practice is more appropriate in the evenings.
Sun salutations are a time-efficient way of practicing and/or warming-up, followed by standing poses such as the various warrior poses (virabhadrasana I, II and II), moving into arm balances, such as crane pose (bakasana), inversions, such as shoulder stand (sarvangasana) and/or backbends, and ending with forward folds, twists and restorative poses, allowing your mind and body to integrate the new information processed during your practice. Two poses from each major group is an effective approach, and well-rounded sequences will equally build strength, flexibility and endurance over time.
Besides the glut of yoga books and DVDs on the market, online yoga classes through gaiamyogaclub.com or downloadable yoga mp3s via sites like yogichocolate.com can help you on your way to inner peace and a taut body.
Setting up a home yoga practice is only half the battle — now you have to roll out your mat and do it. “Establishing a home practice is one of the hardest things for anyone to do because it takes more discipline,” adds Benenati. It will be easier to maintain a home yoga practice if you designate a time, stick to it, and make it a part of your everyday routine.
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