There are some days when we all seem to “pop” out of bed and are ready for our morning yoga; that moment when we have a little time to ourselves, flowing and breathing, ready for the day. And then there those days when we’d rather toss the alarm and go back to sleep or sit on the couch and binge watch Netflix all day. We all deserve a break; but the benefits of stepping onto your yoga mat may be more beneficial than you think.
There’s something to be said about having a daily yoga routine. The more we take the time for ourselves, the more likely we are to continue doing what make us feel good. These are good habits to have and keep. If you like the early morning yoga class at your local studio, then make it a habit to get there a few times a week, or if your preference is getting on your mat at home before everyone wakes up, set your alarm and rise early. Set a goal for yourself; once you get a rhythm going, you’ll find it harder and harder to skip class or your home practice, even if you really want to sleep for an extra few minutes or indulge in your morning coffee first.
Improved Physical Health
The physical practice of yoga, or asana as it’s known in Sanskrit, has a lot of physical benefits. Asana practice helps to build strength, flexibility, agility and cardiovascular strength. The mindfulness gained from a regular yoga practice can also help to maintain weight loss and improve the way we view our bodies. Yoga is also a great way to recover from injuries. In addition to repairing injuries, the strengthening and stretching components to a physical practice help us work out the muscles we don’t often use, get into deep tissue, and counteract poor posture, like slumping and hunching. If you’re going to class or if you practice at home, and have an injury, make sure to inform your doctor first to make sure you’re clear to practice yoga. It’s also a good idea to inform your yoga instructor before class so that they can offer any modifications if you need them.
The practice of yoga first began as a form of meditation to help clear the mind and find inner peace. Yogis would sit for long periods of time but all that sitting brought about physical ailments. Over time, poses were added to the practice to improve the health of the seated yogis – poses that would act as a moving meditation, so their mindfulness practice wasn’t disturbed. The focus on the breath during modern practice helps to bring us into the present moment and take us out of our heads. This is why we hear so many teachers speak about stillness, meditation and breathwork, or pranayama, during practice. A lot of poses, especially those in restorative classes, are designed to relax the body and the mind.
Taking Yoga Off the Mat
The more we practice yoga on the mat, the easier it becomes to what we learn out into the world. The principles of yoga, including non-harming, non-stealing, and proper use of energies become ways to live our “regular” lives whether we’re at home, work or school. These practices teach us how to be more patient, kind, and compassionate to others as well as, ourselves. They help us to see the world from a different perspective. With a regular yoga practice the easier it will be to take these lessons and that sense of calm you feel while on your mat into the rest of your life.
Dealing and Coping
A regular yoga practice also helps us to deal with our past problems or issues, things that we have pushed deep down inside of us and have been unwilling to let go of. This is arguably one of the toughest (yet beneficial) parts of a yoga practice. Styles like Yin yoga that offer a deep stretch, helping to release the issues in our tissues; just being in a safe space and loving community, can help some people open up. For others, yoga is a form of recovery, self-exploration and healing. While some people come to their mat for the physical benefits, others arrive to discover their true selves through movement and meditation.
You don’t have to practice yoga every day to reap the amazing benefits of the practice. Start slow, adding another practice during your week or practice a 5 minute meditation while you wait for your tea to cool. Over time, you will develop a routine, a healthy habit, and you’ll notice an overall calm and more peaceful you!
Balasana (Child’s Pose) comes from the Sanskrit words bala meaning child and asana meaning pose. Child’s pose is practiced in almost every style of yoga and class. This pose is usually practiced as a way to rest after an intense pose or sequence. However, it has numerous benefits of its own. Balasana is a great pose that allows you to turn inward; providing the opportunity to calm the mind and restore energy. Child’s pose is a basic beginner pose that nearly anyone can do.
Child’s pose is one of the most common postures that you will see when using yoga for back pain due to the versatility that it offers. Child’s Pose relieves tension in your back and hips while increasing flexibility and circulation to the muscles and joints in your low back. When practiced in the full expression of the posture, Child’s Pose can produce immediate back pain relief. Above are more great benefits of Child’s pose.
Getting into the pose:
To come into this pose, kneel onto the floor, and sit back onto your ankles. Keep your knees and big toes touching one another as you sit back. Lean forward at the waist and place your forehead on the floor. If your hips pop up, don't worry about it. As you stay in the pose, keep inviting your hips to meet your heels.
Your arms can take several positions:
To open your body farther, begin the pose in the same manner as described above. Instead of keeping your knees together, spread them as wide apart as is comfortable for you. Still keeping your big toes together.
Caution: If you have a groin injury, back or hip problems, consult with your physician prior to doing this pose. Please, carefully check in with your body before doing this pose, and do NOT do anything in which your body feels unsafe!
Ashtanga yoga poses are practiced in a sequential and fluid manner and in parallel with controlled breathing. Speed is not important when first beginning this style of yoga. The synchronization of the breath with movement is more significant. Why? When proper breathing is combined with movement, the body releases energy that eases tension. As an effect, one feels more relaxed. The energy used by the body is transformed to intense heat and is released through sweating. Toxins and other impurities present in the blood stream are expelled from the body through this process.
Ashtanga yoga consist of three main parts: the opening sequence, one of the six main series, and the finishing sequence. These parts have been patterned such that the preceding movements prepare the mind and body for more difficult, strength developing poses. Surya Namaskara (Sun Salutation) is the traditional opening sequence which is followed by the standing series.
This is then followed by one of the six fundamental series of the poses: The primary series known in Sanskrit as Yoga Chikitsa (translated as Yoga Therapy); the intermediate series called Nāḍī Shodhana (translated as Nerve Cleansing); and finally the advanced series A, B, C, D known collectively as Sthira Bhagah (translated as Steady Strength).
The Sun Salutation is like the preface of a book. This fundamental series is performed five times at the beginning of the Ashtanga yoga practice. The aim is to condition the mind for the session as well as to warm-up and strengthen the back and hamstrings.
There are two sets of sun salutation sequences. The first sequence has nine asanas (postures or positions) while the second sequence has seventeen asanas. The second sequence is just an extension of the first sequence. The sun salutation is then followed by a series of six standing postures that aim to strengthen the core. Mastering the opening sequence will provide a good base for anyone who would like to be a practitioner.
After the opening sequence, begins one of the six fundamental series of Ashtanga yoga poses. The primary series is called Yoga Chikitsa or Yoga Therapy. This series is composed of movements that aim to purify and restore physical health. It is practiced only after warm-up to prevent injuries. The overall effect of this series is the progressive strengthening of the body.
In the primary series, the movements are arranged in such a manner that each asana (posture or position) builds on the previous one. Postures in this series are primarily twists and forward folds that prepare the spine for back bending poses performed in the finishing sequence and intermediate series. Practicing the opening sequence is strongly advised before proceeding with the primary series. Doing so will ensure that one is protected from injuries and that the flexibility needed to smoothly transition to the next pose, has been developed.
The intermediate series of Ashtanga yoga poses is called Nāḍī Shodhana or Nerve Cleansing. The purpose of executing this sequence is to open and clear the subtle energy channels in the body. Proper execution of the poses in this series requires a higher level of strength and a sufficiently cleansed body. Therefore, mastery of the first series should be obtained to maximize the benefits of nerve cleansing.
The advanced series of Ashtanga yoga poses is called the Sthira Bhagah or Steady Strength. This sequence of postures aims to strengthen the inner spirit of the yogi. Hence, advanced ashtanga yoga practitioners have a more intense focus and are also able to have a steadiness of the body and mind.
The finishing sequence is the final series of Ashtanga. If the sun salutation prepares the body and mind for practice, the finishing sequence prepares the person for rest. This sequence consists of sixteen asanas specifically designed to cool the body. Ashtanga yoga poses in the closing set give practitioners the opportunity to reflect on the practice. Aside from developing strength, patience and humility are qualities that are cultivated as yogis go through the different postures. More difficult poses require patience in order to achieve proper execution safely and fluidly. More importantly, it's the finishing postures that allow us to reflect upon the concept of UNION and how our action contribute to the evolution of the entire world.
Ashtanga yoga can be a challenging and disciplined practice consisting of a series of asanas linked with the breath and performed in a sequence to build a flow between movements during the 60 to 90 minutes it takes from start to finish. The regular practice of Ashtanga yoga builds strength and flexibility and improves posture. Although Ashtanga is a challenging yoga style, beginners must remember it is a slow process. The focus of Ashtanga yoga is internal cleansing, not a workout.
Ashtanga yoga, meaning "eight-limbed yoga," it incorporates the eight paths to spiritual purification that include moral codes, self-purification and study, asanas, breath and sense control, concentration, meditation and mind control. Traditional Ashtanga practice opens and closes with a meditative chant intended for inner healing, prosperity or praise.
At its foundation, Ashtanga yoga focuses on Pranayama breathing, or “victorious breath in Sanskrit, which requires the student to narrow the air passage in the throat in order to control inhalations and exhalations more precisely throughout each move. The premise of controlled breathing is that it expands the lungs to create heat within the body, inspiring a meditative state of mind.
Practicing Ashtanga yoga at home is possible because the primary series of poses do not require a lot of space or special equipment. Each pose is repeated on both sides of the body to promote whole body balance. To begin, start with 5 rounds of Sun Salutation A; the muscles start to warm-up thus avoiding injury and bringing heat to the body. Once you’ve warmed the muscles, continue your Ashtanga home practice with 3 rounds of Sun Salutation B. Always practice according to your fitness level. Work through the posture but don’t force yourself into a position that is painful.
Opening the Hamstrings, Release the Low Back
When you begin moving into your standing poses, pay close attention to stretching the hamstrings , or the muscles that run behind your legs, and opening the low back. Standing Forward Bend calms the nervous system and stimulates blood flow to the brain. Practice Ashtanga yoga primary series gently and often, without strain or forcing yourself into poses you’re not quite ready for. It's okay to bend the knees slightly in the beginning, especially if your hamstrings are tight. Remember, it’s okay to modify when needed.
Ashtanga yoga doesn’t vary in the sequence; the asanas are always the same (Some people think that doing the same sequence of postures every day is too repetitive and they lose interest. Of course everyone is different but, I have found that performing the same sequence everyday enables you to become familiar with the physical movements that you can solely focus on the breathing throughout the practice). For a beginner, teachers advise to gradually build proficiency in each pose, given the physicality involved in the series. As a beginner, it’s best to practice Ashtanga yoga 4-5 days a week before trying the 6 day a week practice. The challenge of Ashtanga yoga is cumulative – as you practice, you will find that your ability to move into more difficult asanas comes from the previous foundation work.
Are you ready to start your Ashtanga yoga journey? Getting started is easy; here's a great video for beginners ranging from 10 minutes to 60 minutes with my teacher, R. Sharath Jois (practitioner and lineage holder of Ashtanga Yoga, in the tradition of K. Pattabhi Jois).
Marichyasana is named after the sage Marichi. The word Marichi literally means a ray of light. In Hindu mythology, Marichi was the son of Brahma and chief of the Maruts (also called vayu or wind-gods). He’s one of the seven (sometimes 10 or 12) sages (rishis) or lords of creation (prajapatis), who intuitively "see" and determine the divine law of the universe (dharma).
Benefits: Twists are important asanas for spinal health; they keep the spine flexible and bring fresh blood supply to the spinal nerves. Twisting also has an effect on the abdominals, alternately stretching and contracting as you twist one way and then the other. Spinal twisting enhances prana flow all around the abdomen, nourishing the pancreas, kidneys, stomach, small intestines, liver, and gall bladder while compressing and squeezing out excess flatulence that becomes trapped and uncomfortable in the body. Twisting should take place in the thoracic spine (where the ribs attach to the spine).
How to: Starting with your legs straight in front of you, bend your right knee so it’s flat on the floor close to your body. Sitting tall, place your right hand behind you to support you. As you exhale, twist to bring your left elbow across your body so it hooks on the outside of your right knee. If your elbow doesn’t reach, you can bring your arm across your shin and grasp your thigh with your left hand. Remember to keep pressing your right foot down into the earth, and sit tall with your spine straight and shoulders down. Stay here for five deep breaths then repeat other side (Sometimes breathing is difficult in twisting postures because the abdomen is compressed, as your flexibility increases and your abdomen twists clear of your thigh the breath will come easier).
Twists are a great way to wring out the internal organs, however, if you feel any pain in your knees, sit on a yoga block or bolster or move out of the pose. Also, pregnant women should always use caution or avoid twists altogether
Going to a yoga class at a studio can definitely get you in a calm mood, but sometimes a class just isn't possible. Fortunately, you can always practice yoga at home as long as you have the proper precautions in place. If you're not going to a yoga class, it's no excuse for skipping a yoga practice altogether. You can easily set up your home to get the same benefits of going to a yoga studio.
Home vs. Class
While you might not get the benefit of a trained yoga instructor at home, you can still practice yoga on your own. Some of the differences include the lack of a yoga teacher to walk you through the technique and posture of a given pose, as well as some of the mood-setting atmosphere benefits you get at a studio, like darker lighting, quiet and more space to stretch. However, there's nothing stopping you from getting the same benefits you get at a studio through home practice; self-led yoga practice is better than none at all.
There are some great benefits to practicing yoga at home, especially when it comes to the convenience of unrolling your mat in your home for a quick session. It's cheaper and quicker than going to a studio, even if you miss out on having a teacher walk you through each pose. And, since you're in control of the time, style of yoga, mood and atmosphere of your home, you can tailor each to your own specific needs and preferences.
Setting the Mood
One way to make a home practice more beneficial is to set the mood more like the quiet, peaceful setting of a yoga studio. Dimming the lights, using soft music and eliminating distractions can go a long way in setting aside special time to practice. If your phone is ringing, TV blaring and kids are interrupting you, you might not get in the right frame of mind for calming, beneficial yoga. Seek a space in your home that is quiet and gives you enough room to move freely.
Practicing on your own at home is great as long as you have a solid foundation and knowledge of the poses you practice. Trying a new pose at home can be difficult without a teacher to ensure you have correct posture and alignment. If you do want to try something new, try some online yoga or an app that you can use on your tablet or mobile phone; not only do you get instruction, but also a wide variety of teachers and teaching styles. Remember when you practice self-led poses you know how to execute properly to ensure you stay safe in your home practice.
Want more tips on creating a daily home practice? Check out my previous article on how to make yoga a daily routine.
Urdhva Mukha Svanasana is from Sanskrit; Urdhva meaning Upward, Mukha meaning Face, Svana meaning Dog and Asana meaning Posture or Pose. Upward-Facing Dog is a powerful yoga pose that will rouse the upper body, help you build strength and provide you with a gentle backbend in preparation for deeper backbends. This pose is normally part of the traditional Sun Salutation sequence in Ashtanga and other Vinyasa yoga classes and is most often practiced with Downward-Facing Dog. Like Downward Dog this pose is named after the behavior of a stretching dog after a long nap!
Although this pose may appear to be simple, it offers more than its share of proper alignment and challenges. Despite its seemingly simple nature, this posture offers many benefits and can help advance your yoga practice in a variety of ways.
Modifications & Variations
Upward-Facing Dog provides a deep stretch to the entire spine and front torso. Be careful not to force your body into the pose. Practice this pose slowly and come out of the pose if you feel any pain or pinching sensations.
It takes time to build the flexibility and strength for Upward-Facing Dog. Practice Cobra Pose as an alternative pose if Upward-Facing Dog is not yet possible for you.
If your feet and ankles are stiff, from Chaturanga into Upward-Facing Dog, let your thighs come to the floor, then turn your feet over one at a time.
If you find it difficult to keep your legs lifted off the mat, place your thighs on the floor.
Yoga can sometimes be challenging. We all face challenges in our yoga practice. Challenges on the yoga mat aren’t usually as hard as the everyday challenges we face in life. What do you do when you tell yourself you can’t do something? How does it make you feel and what do you do about it?
So, what if you can’t touch your toes, stand on your head or bind your hands together in an asana? Or perhaps the challenge is getting on your mat consistently?
It doesn’t matter if you can do fancy yoga poses. What matters is how you learn to embrace what seems impossible. Can you work at something again and again that you tell yourself you can’t do? If you can manifest this attitude on your yoga mat, you can bring this new skill into your life. Imagine how much more you can achieve! You will find that the willingness to step into the space of what you thought was impossible, gradually, yet consistently, gives life more meaning and possibilities. Yoga has taught me patience and perseverance and sometimes I feel unstoppable.
How can you meet the difficulties on your yoga mat? Here are some tips:
As challenging as some yoga postures may seem, the key is perseverance. Listen to your body and safely explore your limitations, don't get overwhelmed, figure out where the challenges lie, don't take yourself too seriously and don't let resistance overpower you. Accept yoga as a lifestyle that needs to be learned and practiced with gratitude and patience.
The practice of yoga has been around for years benefiting both mental and physical health. These benefits help to improve balance, increase flexibility and strength, reduce cholesterol levels and promote heart health. Yoga can even trigger and boost energy thanks to deep breathing (pranayama), energizing both the body and mind. Yoga can be a great way to clear the mind and calm your stress. So, skip the morning cup of coffee and practice these seven yoga poses for more energy! It’s a quick and natural way to charge up your morning without coffee, energy drinks, or cold showers.
Tree Pose (Vriksasana) strengthens your spine and improves neuromuscular coordination. The pose elevates your mental faculties and builds strength in your shoulders. It stretches your chest, inner thighs and improves your sense of balance.
Chair Pose (Utkatasana) stretches your torso, hips and lower back. It increases your mind’s determination and stimulates your heart. The pose relieves joint and back pains. It tones your legs and strengthens your calves. Utkatasana increases the power and flexibility of your thighs.
Camel Pose (Ustrasana) opens your chest and the front of your torso. It strengthens your back and shoulders. The pose alleviates pain in the lower back and makes your spine more flexible. It strengthens your thighs and arms. Ustrasana tones your neck and cures constipation.
Bridge Pose gives strength to your legs, arms, buttocks and lower back. It stimulates the thyroid gland. The pose helps with asthma and stretches your core. It reduces depression and makes you feel energetic and full of life.
Pigeon Pose (Kapotasana) strengthens and stretches the joints and muscles of your legs. It reduces blood pressure and increases the intake of oxygen into your body. The pose treats urinary disorders and reduces stiffness in the hip, back and shoulder regions.
Cobra Pose (Bhujangasana) stimulates the digestive system and tones the organs of your lower abdomen. It regulates metabolism and gives your lungs a good stretch. This pose improves blood and oxygen circulation throughout the body. It elevates your mind and decreases stiffness in the lower back.
Child’s Pose (Balasana) is a wonderful grounding, nurturing pose perfect to counter busy-ness and over-stimulation of the mind; allowing you to rest, slow down and breathe. It also helps to soothe a stiff lower back.
I live in a small apartment, so I sleep, work, live, and practice yoga in the same room. I don’t have the luxury of separate rooms/spaces to practice; there’s just enough space for my yoga mat on the floor. However, the act of moving a chair out of the way, lighting a candle, and rolling out my mat has become a little ritual that creates the mental space for me to practice yoga. Creating a proper yoga space in your home is essential for practicing yoga. Having the space will also encourage you to practice yoga more often, which can help reduce your stress and improve your health.
When Stuck with Small Spaces, Make the Space Multi-Functional
Designing a yoga space with 6 feet in all directions may seem impossible to the apartment dweller stuck with small rooms, but you can design the area by making the space multi-functional. The best way to do this is to fill the area you set aside with easy-to-move furniture and storage items, like a storage unit on wheels or easy-to-lift chairs and a coffee table. When you want to practice yoga, wheel or carry the furnishings into the hallway or wherever else you have space (like the kitchen or a closet). Comfortable apartment living means making the most of all of your space and you can set aside adequate clear space for yoga by making sure the area has other functions when you’re not using it for yoga.
Make Sure the Area is Quiet
When choosing your yoga space, you should try to pick the quietest area in your home where you can make the room. Because yoga so heavily relies on your ability to relax and free your mind of distractions, you don’t want to be inundated with traffic noises, noisy neighbors and barking dogs. You can also play relaxing music to drown out the other noises and help you set the mood.
Set the Mood with Lighting
Although not always avoidable, practicing yoga under the harsh glare of the light-bulb can make your practice less relaxing. Practicing yoga with natural sunlight can lift your spirits, if natural sunlight is not available to you, using dimmed light bulbs or battery-operated candles can give you enough light to see what you’re doing but also help relax you by keeping the room slightly darker with less glare. Remember that a proper yoga space allows for adequate movement, is quiet and relaxing and, as an apartment dweller, is easy to use for another function when you’re not practicing. Even in the smallest of spaces, you can make a space for yoga when you use these principles to create the space.
Having a home practice means that I can practice yoga regularly, and tailor it to the amount of time I have and what I need that day. I try to go to my Mysore-style yoga at least twice a week to make sure I’m maintaining good form and have a sense of yoga community.
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