Jen's Tips for a Home Practice
No, it’s not the same as being in class. But developing a home yoga practice can bring you the same benefits (and more) at times when you can’t get to class – say when you’re traveling or when the world goes crazy! A home practice can help you pay more attention to your own body and what it needs as well as help you develop focus and discipline. Read on for some ideas, thoughts and tips for practicing the 26 and 2 at home.
Find your time
In addition to possibly working from home, we have all those household chores to do that seem to fill the day. So how do you overcome that to start a home practice? In the beginning pretend you are going to class – use that same timeframe to practice at home. Whether it’s a morning, afternoon or evening class that you normally attend use that exact same window of time to practice at home. Put it on the calendar – book yourself into your own home yoga class so you’re committed. You’re used to filling that time with yoga – so fill it with yoga at home.
Start small
Everybody is different. Some people will have no problem starting with an hour or 90 minutes of yoga at home. For others this will seem impossible. Don’t create a barrier worrying about time. Start with what seems reasonable to you, something you can commit to. Maybe it’s 15 minutes – go for it. Do 15 minutes of yoga at home – standing deep breathing, half moon pose with hands to feet pose, awkward pose and eagle pose. Then lie down and take a final savasana. Fifteen minutes and you’ve done yourself a ton of good. And be sure to appreciate your effort afterward. Starting something new can be hard. As it becomes easier you can gradually add time.
Find your spot or spots.
The best location in your house for your practice may be really obvious or it may be tricky. You may need to have a selection of locations depending on what else (and who else) is in your home. Take the time you’d normally spend parking your car and checking in at the studio to walk around your house and find your spot. A few things to consider:
1) Distractions – try to find a spot that is as low on distractions as possible. You may not want to practice next to a sink full of dishes or a cluttered desk if they will be fighting for your attention. Same goes for music or computer noises from others.
2) Surface – hard surfaces work well. But maybe your locations all have plush carpet. No problem, you can practice the standing series without a mat (less squish) and use your mat for the floor postures.
3) Move stuff – taking a few seconds to move an area rug or a clock from the wall will go a long ways towards making your yoga practice comfortable and the area less distracting.
4) No need for a mirror – most people won’t have a mirror in just the right place to practice. You won’t need it – just find one point to focus on. The first few times you practice it may seem strange not to see yourself but you’ll get used to it and it will actually help you improve your focus and balance to not use a mirror.
Think outside the box. Some days it may be wonderful to practice outside if you have space. If your outdoor surface is less than ideal grab a spare bed sheet first and put it down under your mat – you’ll have more space for floor postures if you’re not constantly getting leaves and dirt on your mat.
The bathroom. It may sound weird but it can be perfect for so many reasons. I’ve practiced in hotel and motel bathrooms as well as at home many, many times. The door closes and people are less likely to bother you (unless it’s the only bathroom in the house and nature calls). It’s cozy and not full of many distractions. And you can also bring in a space heater to heat the place up a bit or even turn on the shower for a few minutes to get things steamy.
Next, turn off your own distractions – put your cell on silent and ask your housemates not to interrupt you. If you have kids at home you can try setting a timer for them to not interrupt with a treat at the end if they are successful – always worth a try.
If you’ve been practicing for a while you likely know the sequence of postures by heart. But whether you’re a long time practitioner or new to the practice a recorded class an also help.
Now you’re ready to practice. Just as you would in class take a few deep breaths to begin with and bring your focus to a point in front of you. Begin with deep breathing. Take your time. Think about the cues your teachers have used in class to adjust your body as you move through the postures. Pause in between postures, stand still, breathe. Don’t worry about timing each posture, you’ll have a pretty good idea when you are in the posture of how long to hold it. Move into the posture, make adjustments, then hold still and be in the posture. Take a few breaths, then move out of the posture.
If you’ve never practiced at home before it may feel odd the first few times. But it’s like anything else, the more you do it the better you get and the more comfortable you’ll be. You may find you have to work harder to stay focused. Home can be pretty distracting. Hang in there, don’t beat yourself up about getting distracted. When you notice you’ve become distracted just gently bring your focus back to your yoga, to your breath.
Some of the best things about a home practice . . . you get to tailor your practice to meet your needs. If you want to hold a posture longer, go for it. Prefer to do three rounds of camel, why not?! Skip a posture you’re just not feeling up to today, just do it. Your body, your practice.
Lastly, don’t forget the savasana at the end. Savor your hard work. Feel your body strong and your mind calm. Always take your yoga practice home with you.
Jen took her first yoga class at a London YMCA in 1984 – and loved it. That was over 30 years ago and she’s been practicing ever since. A long distance runner and triathlete, Jen credits yoga with keeping her body healthy and injury free. Yoga was the calming influence in her life when running her own business and raising 3 children.
Jen has her 200 hour teaching certification and enjoys sharing her love of hot yoga with her students. She believes incorporating yoga into every day is key – postures, breathing or meditation – just take a little time for yoga every day to reap timeless rewards. Jen loves the outdoors - hiking, biking, camping, traveling – always taking her yoga with her.