You’re ready to start practicing at home. You’ve got a mat and some ideas of what postures feel good in your body. But you are having trouble staying consistent. Something else always seems to get in the way. Here are my top tips for creating a sustainable home yoga practice. If you would like the video version of this list, with specific information on a home practice of yoga for scoliosis, send an email to: info@yogakat.ca with HOME PRACTICE VIDEO in the subject line and I’ll send it to you.
For those of you who like reading, here you go. Your mat is waiting for you and this time spent inwards will bring you closer to peace.
Set yourself up for success by:
1. Designating a sacred space. The energy in this space will change as you focus on it.
2. Designate a sacred time. Turn off all distractions, close the door, ensure everyone else knows (including pets if you can manage that) that you are not to be disturbed.
3. Dedicate the same time every day. Rhythm and structure may shift slightly with the seasons, however, a regular practice is more likely to be followed when it is integrated into your daily routine. Earlier is better, in my experience, before other things come along.
4. Be accountable to someone. Have a buddy that you text or check in with.
5. Have a journal to note observations and what you practiced. Questions to ponder: where do you feel the most intensity? What shifted from beginning to end of the posture? Where are you strong? Where are you holding tension? This is helpful to note changes over time.
For breathwork: note energy on a scale from 1-10 before and afterwards.
For meditation: note stress level or blood pressure if you want to get technical on a scale of 1-10 before and afterwards. Note repetitive thoughts or themes. Note areas of discomfort. Note what avoidance strategies your mind came up with. And offer yourself love and compassion.
6. Make it doable. Keep it simple and rewarding so that you will actually do it. i.e. do not plan on 2.5 hours of complicated practices at sunrise every morning forever and ever. Perhaps 3 postures and 5-10 minutes meditating in Savasana 4 days a week is enough to begin.
7. Take a rest day.
8. Be sure to take Savasana, ideally for 1/3 of the practice time. This is your dessert and integration time. Crucial for a balanced body, mind and spirit.
9. Reward yourself and be gentle with your process. Remember it takes 30 days to form a new habit, on average. It is typical to get sidetracked and miss some days, what counts is getting back on track.
10. Enjoy your practice. Remember, you do the practice and the practice does the work.
To receive a video explaining these points in more detail as well as tips for a home practice for scoliosis, email info@yogakat.ca with HOME PRACTICE VIDEO in the subject line. May your practice nourish you.
