Yoga is an effective way to maintain or improve mental and physical wellbeing. However, one deliciously mind-quietening, stilling, stretchy or strong yoga practice every so often, is unlikely to offer any more than a demonstration of its potential. The more consistently you step onto your yoga mat, the more likely you are to experience beneficial results. Yoga can help us….. Build strength Develop flexibility Maintain or improve our mobility Improve posture Manage stress Support sleep Improve physical balance Improve breathing Affect mental attitude Improve wellness Support us in finding a more joyful state of mind
My reasons for practicing yoga are many but the reason that underpins them all is my aim to live independently, in wellness through advancing years. I aim for my body to move and breathe comfortably and freely and my mind to be peaceful, compassionate and present with others and self. Do you have realistic goals for your yoga practice? If we set unrealistic goals, we set ourselves up for failure. Failure is demotivating. Realistic goals on the other hand increase our chance of success. Success is motivating. If, for example, I had set myself a target of getting up at 6 am and practicing for 2 hours per day every day, I would have set myself up to fail within days. I am not a "morning person". I have a varied daily schedule. I have a family. I have lots of interests. I work. I enjoy variety. My practice needs to fit my lifestyle. Often, somebody tells me they don’t have time for a home practice. We know however, that if you want to do something badly enough, you carve out the time. You do not have to practice for 90 minutes just because our group class is that long. It’s not about how long you practice for, it’s about taking that time for yourself. Begin by "listening" to your body and learn what it needs. Generally, a yoga practice or a meditation practice would be considered a habit goal rather than an achievement goal. It is something we wish to invite into our lives. If we experience something we enjoy, we are likely to desire more of it. So when committing time and effort, start small and we are likely to build. Under commit and over deliver. Five minutes practice consistently three times per week will benefit you more in the long run than one 2 hour long practice a month. Physical over-stretching or over-working the body can so easily result in strain, resulting in the need to rest for several days. A habit is established through repetition
Consider an Accountability Buddy It is great to have your personalised yoga practice but practicing with or at the same time as a friend can help you stay focused and committed. You don’t even have to be in the same room these days - virtual connection works brilliantly. If you don’t find anyone wishing to actually practice yoga with you, ask someone to check-in verbally with you every now and then, asking how things are going and if you are managing to maintain this commitment to yourself and your body. Your Yoga space
Have you heard of habit stacking? It is suggested that if you wish to commit to a new regular task, try scheduling it immediately after an already established regular task eg cleaning your teeth. You wouldn’t dream of missing your teeth cleaning, so add your yoga practice after that and see how quickly it becomes part of your daily routine. Start from where you are Today Each time you step onto your mat, you will likely be in a different state of mind and body from the last time. How does the breath feel now? How does this body feel now? Accept this and practice according to what you discover today. Try to let go of expectations, judgements and assumptions. It may feel like your practice is somehow less today than yesterday but that is okay - appropriate. This means you are progressing. You are honouring you. Learning to be content with how things are right here, right now will create positive change through your life.
Vary your practice. Avoid getting bored with the same routine.
There is more to yoga than that practiced in class and on the mat. The vedas and sutras list the 5 Yamas and 5 Nyamas - often described as the moral code for right living. Focusing on one of these for the day, could be your yoga practice? (To be covered in more detail in a later blog) Yamas
Nyamas
Then there is also Karma yoga - the path of action without attachment — selfless action. According to yoga philosophy, Karma yoga is the path of selfless action. It is the intention we weave into our lives, which perpetuate more actions and the ongoing state of our minds (also known as karma). When we take action, we often consider, how our action might benefit us at some point. We may expect gratitude. Karma yoga is about taking that action purely to help or benefit another without expectation and identity. Flexibility When we practice yoga, we aim for flexibility and strength on the mat in our body and our mind. Let that flexibility ripple into life by ensuring arrangements for your home practice are not rigid. You might need a day off, may be something feels “off” or overworked one day. Simply take a few rounds of cat/cow, meditate or take ten rounds of Nadi Shodhana (alternate nostril breathing) instead. Or spend time considering one of the Yamas or nyamas above. Mobile IT Silence and step away from your phone. Hit the "do not disturb" function on your smart watch. As useful as our devices are most of the time, they ruin our yoga practice.
The suggestions above should help you to create a sustainable, consistent yoga practice.
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