The value of a Consistent Yoga Practice

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

Why do you "do" yoga?

What is your reason for doing yoga?

If we don’t know why we are doing something, we will be less invested in that thing. We will value it less. If you understand and value your intention for practicing yoga, it will be easier to stay motivated. You will prioritise the time - even when its hard or when you don’t feel like it. Consider journaling to help with planning remembering what you do and learning how your body and mind respond different practices.

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

Understand "your edge".

I describe "your edge" as that place during a held posture where you feel some sensation. Not strong, painful sensation. The awareness of stretch, or the beginnings of limitation. A place were you are able to breathe freely and comfortably. A state where the mind is held in focus on the place in the body where the work is happening. Not a practice so easy that the mind wanders away from your mat but one where mind, body and breath are united - this is yoga. 

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

​If space is available in your home, consider setting up a yoga space. Make it somewhere you will enjoy spending time. You don’t need to spend money. Perhaps move a piece furniture, move a plant or ornament into or out of that area. Perhaps you can leave your mat rolled out so you can step onto it at any time? Limit the amount of preparation you will need each time you choose to practice, so limiting the chance anything will deter you.

​Add your yoga time to your diary

We are so unused to committing time for ourselves and it is easy to put off our plans to do something else (or procrastinate). However, when you record your intention in your diary you are more likely to honour that intention. The “future you” will be grateful! However, don’t let this become rigid or obligatory. If you are feeling it becoming so, ease back. Take a day off. Be kind to yourself.

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.

Professional Support

​Please also attend a group class or 1:1 session with a qualified yoga teacher where possible. Ask your teacher for help to set up a practice. Ask the teacher to check your postures and alignment from a safety perspective. This will help you avoid injury and maintain a rounded practice. If you are going to use this time and effort for yourself, make the practice as safe and beneficial as possible. We humans tend to do more of the things we enjoy and avoid those we find hard. A teacher once told me that "the practices we enjoy least are likely to be the ones from which we would most benefit". (Thank you Glenys Pattman - I repeat your quote often in my classes.)

Vary your practice. Avoid getting bored with the same routine. 

Are you including some breath work and some meditation? There is so much value in these practices, which is why they are included in all yoga classes. Also, don’t forget a few minutes for the integration - the relaxation (constructive rest) at the end of your practice. Avoid rushing straight into the next item on your "to do" list. Move on with awareness.

Preparing for your practice

Avoid eating or drinking too much too close to your practice time. It is best to allow 90 minutes between eating and yoga. A full tummy and yoga isn’t a good combination!

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

• Ahimsa - non harming (thought, word and deed)
• Sataya - Truthfulness
• Asteya - Non-stealing
• Brhamacharya - Right use of energy
• Apiragraha - non-greed

Nyamas

• Saucha - cleanliness (not just physical)
• Santosha - Contentment
• Tapas - discipline
• Svadhyaya - self study
• Isvara pranidhana - surrendering to a higher power

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.

​I observe so many in-class students become distracted by a vibration of their smart watch. They respectfully silence their device at start of class to avoid disturbing others. We move into a quiet, mindful, meditative practice. Their expression demonstrates their inward focus and mind space - parasympathetic nervous system restful state is in dominance. I know their whole being is benefitting. Then, that short vibration abruptly snaps their attention right out of the moment. Sympathetic nervous system triggered. Fight, flight enabled. All that work ruined.

​The suggestions above should help you to create a sustainable, consistent yoga practice. 

The Ripple Effect

​When you choose to honour your body through your yoga practice, you will in some way pass on these benefits to the world. Like a stone thrown into a still pond. The attitude and energy you foster within you will touch those with who you come into contact.