Deepen your home Yoga practice
Practice regularly to receive the benefits of Yoga.
Sounds easy, right? Just roll out the mat and begin.
However, if you are not in the habit of practising Yoga outside of a class setting, chances are you struggle with finding time, as you deal with the ups and downs of everyday living. I know I did when I was establishing my home practice.
This page offers you ideas on how to build up the habit of attending to your Yoga practice first thing in the morning, so that the rest of the day’s living can become smooth and peaceful.
I like to think of my Yoga practice like pre-breakfast. It is necessary for my wellbeing, as my breath nourishes me just as much (if not more!) than the food I eat.
First thing's first.
Ask yourself: How long am I willing to commit to getting on my mat?
If you never Yoga at home, starting 1, 2 - 3 times a week could be right for you. Practice 10 / 20 /30 minutes, until you feel the prana / life force moving through you. Remember to spend time in deep relaxation at the end of flow.
If you already practise at home sometimes, you may like to up your time on the mat to 4-5 times a week. 30/ 40 /60 minutes?
Choose an option that sets you up for success.
Better to start little by little and build up over a period of time.
This is a healthy way to introduce anything new and uplifting, because it gives your Being time to digest the positive changes taking place, like muscle strengthening, tuning in to your intuition, cultivating self-love, creating flexibility, building endurance.
*** The great thing to know is once you make the commitment, and action it, you will eventually want to practice as often as possible because the many benefits, including connecting to Self, supple body and peaceful mind, far outweigh the option to not move and feel restricted in movement and in mental matters.***
Sounds easy, right? Just roll out the mat and begin.
However, if you are not in the habit of practising Yoga outside of a class setting, chances are you struggle with finding time, as you deal with the ups and downs of everyday living. I know I did when I was establishing my home practice.
This page offers you ideas on how to build up the habit of attending to your Yoga practice first thing in the morning, so that the rest of the day’s living can become smooth and peaceful.
I like to think of my Yoga practice like pre-breakfast. It is necessary for my wellbeing, as my breath nourishes me just as much (if not more!) than the food I eat.
First thing's first.
Ask yourself: How long am I willing to commit to getting on my mat?
If you never Yoga at home, starting 1, 2 - 3 times a week could be right for you. Practice 10 / 20 /30 minutes, until you feel the prana / life force moving through you. Remember to spend time in deep relaxation at the end of flow.
If you already practise at home sometimes, you may like to up your time on the mat to 4-5 times a week. 30/ 40 /60 minutes?
Choose an option that sets you up for success.
Better to start little by little and build up over a period of time.
This is a healthy way to introduce anything new and uplifting, because it gives your Being time to digest the positive changes taking place, like muscle strengthening, tuning in to your intuition, cultivating self-love, creating flexibility, building endurance.
*** The great thing to know is once you make the commitment, and action it, you will eventually want to practice as often as possible because the many benefits, including connecting to Self, supple body and peaceful mind, far outweigh the option to not move and feel restricted in movement and in mental matters.***
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Be prepared to fall off the wagon sometimes. Obstacles come up in life that draw you away from your practice zone. As you move deeper into your personal practice, you will get better at prioritising Yoga time FIRST before anything else.
The attitude we are cultivating is one of self-compassion.
So, I didn't get on my mat today. Okay, that's a choice I made.
Let it go. As you awake the next day, the very helpful thought is: Today is a new day, and I choose to get up and get on my mat. It’s a day-by-day proposition and this self-compassion eventually washes away negativity so you can live guilt-free in the knowledge that you are looking after yourself, as well as you look after your child / partner / pet / car etc.,
Other considerations: Everyday is a new day. Some days we feel like moving more than others, depending on menstrual cycle for women, injuries, energy levels. With self-compassion your practice may look more active one day and more restorative on another day. As you move with the breath, you will be guided to honour the body.
Know that creating a positive habit takes 21 days to establish. And, they say, 7 years to become unshakeable. That's a formidable statement. Couple that with the idea that nothing good for you ever comes easy, then we're ready to work for our highest good.
The attitude we are cultivating is one of self-compassion.
So, I didn't get on my mat today. Okay, that's a choice I made.
Let it go. As you awake the next day, the very helpful thought is: Today is a new day, and I choose to get up and get on my mat. It’s a day-by-day proposition and this self-compassion eventually washes away negativity so you can live guilt-free in the knowledge that you are looking after yourself, as well as you look after your child / partner / pet / car etc.,
Other considerations: Everyday is a new day. Some days we feel like moving more than others, depending on menstrual cycle for women, injuries, energy levels. With self-compassion your practice may look more active one day and more restorative on another day. As you move with the breath, you will be guided to honour the body.
Know that creating a positive habit takes 21 days to establish. And, they say, 7 years to become unshakeable. That's a formidable statement. Couple that with the idea that nothing good for you ever comes easy, then we're ready to work for our highest good.
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Tips for early morning practice.
If you love a sleep in, you will have to bargain with yourself until you realise that a physical yoga practice is equivalent to many hours sleep. It energises and resets the nervous system, just like sleep.
As an example, if you are a time-counter (how many hours sleep have I had?), a bargain could be:
I commit to getting on my mat twice a week, so the night before those days, I will go to bed 1/2 hour earlier / and get up 1/2 hour earlier. So, I’ll have a nap in the afternoon (or better still a Yoga nidra), or have a sleep-in another day. A little juggling of time, and mental attitude is necessary, but rest assured, you will find the right balance for you, and EXPECT this to change as life takes different turns... Yoga practice deepens further; Having kids; Kids growing; work commitments change etc.,
Eventually you may come to realise that Yoga is a life tool for re-energising the body and mind, and can replace sleep in more ways than I can explain in the scope of this guide.
If you love a sleep in, you will have to bargain with yourself until you realise that a physical yoga practice is equivalent to many hours sleep. It energises and resets the nervous system, just like sleep.
As an example, if you are a time-counter (how many hours sleep have I had?), a bargain could be:
I commit to getting on my mat twice a week, so the night before those days, I will go to bed 1/2 hour earlier / and get up 1/2 hour earlier. So, I’ll have a nap in the afternoon (or better still a Yoga nidra), or have a sleep-in another day. A little juggling of time, and mental attitude is necessary, but rest assured, you will find the right balance for you, and EXPECT this to change as life takes different turns... Yoga practice deepens further; Having kids; Kids growing; work commitments change etc.,
Eventually you may come to realise that Yoga is a life tool for re-energising the body and mind, and can replace sleep in more ways than I can explain in the scope of this guide.
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Next is making yourself accountable. How do I follow through?
One great way is to have a printed out weekly time table and physically write your practice time down.
It is also very helpful to have a journal to write down observations of your practice, i.e. How did I feel before getting on my mat? How do I feel after? Injuries? Increase in strength? Flexibility? Changes from one side to the other? Thoughts? Moods? Feelings? New pose? Favourite pose that hits the spot? Poses I avoid? Why?
Make your journal beautiful and accessible. Have it there right next to your mat.
Next, explain to the people you live with what you are doing and FIND a space where you will not be disturbed under any circumstances. A spare room, outside on the grass, in the kitchen. A mat fits into the smallest of spaces! This becomes trickier if you are travelling. Try to think ahead and picture where you will be able to retreat to.
Maybe you live by yourself? Remember why it is you are choosing to invest in a regular home practice, write it down and place it on your bedside table as motivation to get up and moving on your mat. These are just a few scenarios, everyone is different. What's your life situation? How does this motivate you?
Talk to family or friends about how you are going. I’ve found it is great to let our loved ones be apart of the journey. It gives them an opportunity to support you, and for you to be supported, too. Gratitude is a wonderful cultivator of compassion for self, and for others, even when maybe it feels like others aren’t being understanding our needs. Yes, it happens. Whatever your circumstances, the physical and mental space your Yoga practice gives you will mean you will have the wherewithal to navigate whatever comes your way.
One great way is to have a printed out weekly time table and physically write your practice time down.
It is also very helpful to have a journal to write down observations of your practice, i.e. How did I feel before getting on my mat? How do I feel after? Injuries? Increase in strength? Flexibility? Changes from one side to the other? Thoughts? Moods? Feelings? New pose? Favourite pose that hits the spot? Poses I avoid? Why?
Make your journal beautiful and accessible. Have it there right next to your mat.
Next, explain to the people you live with what you are doing and FIND a space where you will not be disturbed under any circumstances. A spare room, outside on the grass, in the kitchen. A mat fits into the smallest of spaces! This becomes trickier if you are travelling. Try to think ahead and picture where you will be able to retreat to.
Maybe you live by yourself? Remember why it is you are choosing to invest in a regular home practice, write it down and place it on your bedside table as motivation to get up and moving on your mat. These are just a few scenarios, everyone is different. What's your life situation? How does this motivate you?
Talk to family or friends about how you are going. I’ve found it is great to let our loved ones be apart of the journey. It gives them an opportunity to support you, and for you to be supported, too. Gratitude is a wonderful cultivator of compassion for self, and for others, even when maybe it feels like others aren’t being understanding our needs. Yes, it happens. Whatever your circumstances, the physical and mental space your Yoga practice gives you will mean you will have the wherewithal to navigate whatever comes your way.
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Great to get up and start day with toilet stop, cleansing shower, drink of water or warm water, lemon and some honey, maybe you have another nourishing routine?
Notice your thoughts. Don’t let your mind wander from the task at hand which is diving into your Yoga Practice first thing. If you work with Sanskrit mantra or positive affirmations in English, use these as a focus to get to your mat in a timely fashion.
So you are now on your mat! Woohoo! Time to celebrate... Let's start moving.... Warm-ups, ujjayi breath starting to flow. Where to now? Follow the breath... it may lead you into a circle of joy, a few rounds of Salutations to the Sun, standing poses, back bends, fire in the belly, spinal twists, forward bends - child's pose maybe?, inversions. Enjoy the sacred journey of travelling through time with Yoga.
Finally, practicing on an empty stomach makes all the side bending, spinal twisting and back bends comfortable. You will find as you go deeper into your home practice, the tendancy to want to eat in and around Yoga will lessen as you feed yourself the priceless gift of conscious breath moving through all systems of the body.
I wish you wells of wellness overflowing with Peace and Joy!
If you would like to use the timetable I have made, please feel free to open it up by clicking blue button below, download and print off .
You are welcome to confidentially share your timetable with me as an extra external source of accountability. I am not here to judge, and will not provide any feedback, unless asked for. I am here as a source of support - Your personal Yoga cheer squad - and I hope you love deepening your personal home Yoga Practice as I have and continue to do so.
Om shanti Peace Om,
Love Amrita Cate x
Notice your thoughts. Don’t let your mind wander from the task at hand which is diving into your Yoga Practice first thing. If you work with Sanskrit mantra or positive affirmations in English, use these as a focus to get to your mat in a timely fashion.
So you are now on your mat! Woohoo! Time to celebrate... Let's start moving.... Warm-ups, ujjayi breath starting to flow. Where to now? Follow the breath... it may lead you into a circle of joy, a few rounds of Salutations to the Sun, standing poses, back bends, fire in the belly, spinal twists, forward bends - child's pose maybe?, inversions. Enjoy the sacred journey of travelling through time with Yoga.
Finally, practicing on an empty stomach makes all the side bending, spinal twisting and back bends comfortable. You will find as you go deeper into your home practice, the tendancy to want to eat in and around Yoga will lessen as you feed yourself the priceless gift of conscious breath moving through all systems of the body.
I wish you wells of wellness overflowing with Peace and Joy!
If you would like to use the timetable I have made, please feel free to open it up by clicking blue button below, download and print off .
You are welcome to confidentially share your timetable with me as an extra external source of accountability. I am not here to judge, and will not provide any feedback, unless asked for. I am here as a source of support - Your personal Yoga cheer squad - and I hope you love deepening your personal home Yoga Practice as I have and continue to do so.
Om shanti Peace Om,
Love Amrita Cate x
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