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Self-practice- – also known as home practice- – refers to one’s individual yoga practice not directly led or supervised by a teacher. Some choose self-practice as a way to explore their yoga on a deeper level than they would be able to in a group class. Some practice at home out of necessity, not being able to afford yoga classes, or not living near a qualified teacher. But regardless of one’s purpose or intentions, carving out the time and space to practice independently can be very challenging.
As a longtime yoga practitioner with a modest budget and an often tight schedule, I’ve gone through periods of several months to a couple years in which self-practice was my only realistic option. During these times, I’ve created little “helps” for myself that have allowed me to have a satisfying yoga practice in which I continue to learn and grow. In my experience, there’s no one way to make a home practice “work,” but rather it’s about sticking to your intention and figuring out what works for you.
Below are a few of the strategies I have used as an independent practitioner. This is by no means a comprehensive list- – if you are reading this and have an idea to add, please mention it in the comments section!
- Infuse as much “sameness” into your practice as possible. Practice at the same time of day, in the same room, with the same surroundings each time. You can enhance this sameness and add a sense of ritual by also adding something else you always do before practice- – lighting a cande, lighting a bit of incense, washing your face, chanting the same invocation etc. (Twyla Tharp’s The Creative Habit has a great section on the value of secular ritual.) It doesn’t have to be elaborate.
- Follow a similar progression of asanas, breathing exercises, chanting, and so on at each practice. In Ashtanga yoga, this is easy since one follows a set series every day. If you are practicing other styles, though, it may be helpful to follow a set progression of standing, balancing, forward bending, twisting, backbending, inversions, and savasana as prescribed by your particular tradition.
- Create a realistic schedule and stick to it. If you are a beginner, don’t set out to do an hour and a half of yoga every day- – it’s better to start with 20 minutes and stick to it than to do long practices for a few weeks and burn out. Also, believe it or not, it is much easier to practice daily (or every weekday) than it is to practice every other day or three times a week. Your body and mind will adjust to the routine better.
- Set up a yoga space you enjoy practicing in. For me, I’ve decked out my yoga room with orange fabrics, soothing house plants, and a heater with a timer that turns on before I get out of bed. This has gone a long way in turning a gloomy, cold, and empty north-facing room into a warm, inviting yoga room. Set up a comfortable space, add some visual inspiration such as a picture of your guru or a bright painting, and voila! you have a dedicated space that’s lovely to practice in.
- Make a plan for receiving in-person instruction at least some of the time. Even the most advanced practitioners need some time with their teachers, so make sure you prioritize instruction from a qualified teacher to help correct bad habits and to help you grow in your yoga. This may mean taking a once-a-week class, attending a class series a couple times a year, or going on an annual yoga retreat.
Good luck and enjoy the rewards of self practice!
I like using and teaching healing mudras (hand gestures, lit. “seal”) because they are so simple that just about anyone can do them, but they are also very rich with potential for personal introspection and transformation. For those who have limited use of their hands, there are even full body mudras that will have a positive effect on the nervous system and overall wellbeing.
If you’re interested in learning more about mudras- – the theory and symbology behind them, how to use them, complementary practices, and how to pick the right mudras for you – - I’d like to recommend Gertrud Hirschi’s book Mudras: Yoga in Your Hands. I find this book to be very accessible, informative, and useful, and it can be found on Amazon.
For a handy* online resource, visit the Mudras Photo Gallery. The gallery displays 36 mudras in clear color photographs, but contains minimal description or explanation, so may be most useful for those with some prior understanding of mudra.
I hope you enjoy exploring this fantastic method of healing and self-awareness. Mudra can be used as a great complement to any yoga, self-healing, or introspective practice!
* No pun intended.
This is a short and easy relaxation exercise that you can easily do while sitting at your desk, waiting in line, sitting on the bus, etc. You can also do it while lying in your bed to help you fall asleep. Shakti mudra helps to soothe the lower abdominal area and to deepen the breath, which can be extremely helpful in times of stress, anxiety, or when experiencing menstrual or other abdominal cramps. Practice this exercise for at least five minutes, but up to fifteen minutes if symptoms of anxiety, stress or cramping are severe. Use as needed. (If people commonly take cigarette breaks at your workplace, use this time as a shakti mudra break! It will be more relaxing and much healthier.)
5-Minute Relaxation:
Find a comfortable sitting position in which your sitting bones are grounded, spine is lifted, and head is balanced on top of your spine. Alternately, if you find lying down more comfortable or are trying to fall asleep, lie down on your back with your legs spread slightly apart and your neck long and centered.
Bring your thumbs in to your palms and cover them gently with your index and middle fingers on each hand. Then bring the pads of your ring fingers together and the pads of your little fingers together to make a sort of “steeple” shape; don’t touch your hands together except for at these two points.
Hold your hands in this position, shakti mudra, about at heart level as you continue to sit or lie comfortably for five minutes. Allow your belly to be soft and notice a sensation of relaxation in your abdomen and pelvic area. Allow your breathing to become deep and smooth, focusing on long, controlled exhales. This will bring a sense of calm and well-being to your whole body.
This is a short breathing and mudra practice that you can use at any time to increase your energy level, boost your self-confidence, and give you the strength to meet the challenges in your day. A comfortable cross-legged posture works best for this exercise, though if you prefer, you may sit up straight in a chair with your feet flat on the ground and your legs uncrossed.
5-Minute Energizer:
Find a comfortable seated position. Make sure your sitting bones are grounded, your spine is in a neutral position, and your shoulders are relaxed.
Form your hands in prana mudra: bring the pads of your little finger, ring finger, and thumb together in the shape of a flame pointing up to the sky. Keep your index and middle fingers together and extended. Rest the backs of your hands on your thighs or knees.
If you are a student of ashtanga and therefore familiar with mula bandha, uddhiyana bandha, and ujjayi breathing, practice these as you perform this exercise. If not, don’t worry–just pull in your lower abdomen a bit so that your upper abdomen and ribcage expand naturally as you take deep, full breaths.
Breath deeply and calmly as you hold prana mudra for five minutes. Feel the energy flowing through your body, particularly in the root chakra or pelvic area.
Optional Breathing Exercise:
To enhance the effects of this energizer, you may choose to regulate your breathing as follows: inhale for a slow count of four, hold for two, and exhale for six. Repeat for about ten cycles. This should not make you feel dizzy or lightheaded. If it does, focus more on the exhale or switch back to normal breathing. More advanced students may prefer a ratio of 4:4:8.
Never taken a yoga class before? Want to try? Well, I’m here to tell you, GO FOR IT–it will be 100% worth the effort. However, it’s normal to feel a little nervous and unsure whenever you try something new, so below are a few tips to help make your first yoga experience go smoothly:
1. Do a little research. There are so many different styles of yoga taught today, from very gentle restorative yoga to fast-paced, sweaty power yoga, it’s worth doing a little research to see what you’re getting yourself into. You probably don’t want any major surprises on your first day. You can check out this guide provided by Yoga Journal to get an idea of what’s out there: www.yogajournal.com/basics/165. On the other hand, don’t get too hung up on finding the “perfect” form of yoga- – this eventually just becomes avoidance, because there is no “perfect” yoga. Try out a few different styles and and a few different teachers, and then stick with something that works for you. (If you have any medical conditions or injuries, it’s a good idea to consult your health care practitioner before you start doing yoga to see if they have any advice or precautions for you.)
2. Arrive early to your first class. This will give you a chance to talk to the instructor, do any necessary paperwork, and get a feel for the place before class begins. If you have any injuries, relevant medical conditions, or major concerns, please, please, please tell the instructor before the start of class so that they can give you alternate instructions if necessary.
3. Arrive on an empty stomach. The importance of this will become apparent once you’ve experienced the wonderful twisting, squishing, and stretching action yoga can have on the abdomen. Plus, a lump of food sitting in your stomach is only going to make you feel tired and heavy. Try not to eat anything for at least two hours preceding your class. If you tend to get low blood sugar, though, consume something easy to assimilate, such as juice, before yoga.
4. Don’t bring your water bottle to class. Stay well-hydrated throughout the day and you won’t need the distraction of drinking water during yoga.
5. Wear comfortable clothing. In my opinion, stretchy cotton-spandex gear really is the best. It’s comfy, it moves with your body, and most importantly, it won’t expose any unexpected body parts when you’re in those bendy, upside-down yoga positions. On the other hand, most any comfortable clothing that won’t be restrictive or get in the way of free movement will do nicely–pajama bottoms, tank tops, tee shirts, basketball shorts, etc. are all fine.
6. Don’t feel like you need to do everything on your first day! Take breaks, observe the more experienced students in class, and be easy on your body. It’s a new experience, so treat it like one.
7. Check your ego–and your expectations–at the door. I know, easier said than done. But trust me, ego and expectations can seriously get in the way of a good yoga practice. So be prepared to look dorky, to not know what’s going on, to ask questions, and to feel a little silly. Enjoy it!
If you have any questions, or want to know more about starting a yoga practice, please leave a comment on this post.
Develop a strong foundation for yoga, meditation, and daily life with this one-hour practice. I developed this sequence as an introduction to a more challenging practice for experienced beginners. The focus is on developing balance and building strength in the major muscle groups. It takes about an hour to complete, including a six- to ten-minute savasana. Each posture is meant to be held for at least five deep, calm breaths. If you like to modify postures with props, you may want two yoga blocks, one blanket, and a strap, although no props are necessary. Please note that I have provided little to no instruction on how to do these poses– – this post is to be used as a reference for those who have already learned these poses from a qualified instructor. If you need a refresher, most or all of these poses are described in YogaJournal.com’s pose finder.
As you work through these postures, try to focus your mind on embracing “opposites.” Where can you find strength through softness and surrender? How can you develop better balance by embracing movement and flow? How can you challenge yourself to grow while practicing complete contentment (santosha) with where you are now?
Samasthitih
Vrkasana (Tree) Progression Take this progression slowly–use tree pose to help you center and bring your awareness into your body.
Padangusthasana (Standing Forward Bend)
Triangle Flow:
Trikonasana
Prasarita Padottanasana A and C
Parsvottanasana
Crescent Lunge
Step into forward bend at the top of your mat to prepare for Bakasana.
Bakasana (Crow)
Plank –> Balasana (Child) This may be repeated a few times.
Plank–> Chaturanga Dandasana (Four-Limbed Staff)
Urdvha Mukha Svanasana (Upward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog)
Bhujangasana (Cobra) One to three repetitions.
Salabhasana (Locust) One to three repetitions.
Balasana
Ustrasana (Camel) Two to three repetitions. Focus on opening the front of the chest and creating lots of space through the lower back.
Balasana
Purvottanasana (Eastern Stretch) or Table Top
Navasana (Boat) One to five repetitions, five breaths each.
Konasana (Angle)
Janusirsasana (Head to Knee)
Baddha Konasana (Bound Angle)
Ardhamatsyendrasana
Legs-Up-Wall
Savasana
Awakening the spine and opening the heart–a blissful way to start the day. This sequence is appropriate for all levels and takes about a half an hour to complete, not including final savasana, which should be enjoyed for about five to ten minutes. Hold postures for at least five to ten deep, calm breaths. Props you may want to use include: two yoga blocks, one or two blankets, and a strap. Please note that I have provided little to no instruction on how to do these poses–this post is to be used as a reference for those who have already learned these poses from a qualified instructor.
Balasana (Child’s Pose) Allow your body time to settle into the floor and to experience a sense of groundedness and release.
Marjaryasana and Bitilasana (Cat and Cow) Coordinate the movements between Cat and Cow to the rhythm of the breath–inhale as you move into Cow, and exhale as you arch your back and look toward your navel in Cat. Take at least six repetitions.
Adho Mukha Svanasana (Downward Facing Dog)
Virabhadrasana I (Warrior One) The hips and legs are heavy and solid; the spine and heart are light and lifted.
Adho Mukha Svanasana
Vrksasana (Tree) Imagine that you are being lifted to the sky by the crown of your head.
Padangusthasana (Hand-to-Toe) For a gentler Padangusthasana, simply allow your arms and head to hang–let gravity do the work.
Paschimottanasana (Forward Bending, lit.: Western Intense Stretch) You may choose to place a folded blanket under your glutes to help with the forward tilt of the pelvis.
Bhujangasana (Cobra) You may choose to repeat this and the following posture two to three times–they tend to become easier upon repitition. Focus on rolling the shoulders back, opening the top of the chest, and making the lower back and legs long.
Salabhasana (Locust)
Balasana
Ustrasana (Camel) As your heart and chest stretch and expand, you may feel uncomfortable–keep breathing and allow your body time to adjust. With the right approach, this pose feels truly wonderful!
Balasana
Ardhamatsyendrasana (Half Lord of the Fishes, seated twist) As you inhale, seek more length in the spine, and as you exhale, twist more deeply.
Gomukhasana (Cow Face) Spend enough time in this pose to allow the hips and shoulders to soften and ease into it.
Savasana (Dead Body)
If you want to see some strong, bendy ashtangis practice asana in unusual places like temple doorways and rooftops (recommended against in both the Pradipika and Yoga Mala), check out this video. (Watch for the monkey coming out of the tree in the first few seconds.) You can find a host of other yoga clips on YouTube these days, some better than others, if you’re looking for a bit of inspiration or distraction. I should point out, though, that ashtanga yoga is not about performing fancy vinyasas or looking like a gymnast- – in fact, the primary series of ashtanga is called yoga chikitsa, or yoga therapy, and is designed simply to heal the practitioner from within. The eventual stamina, flexibility, and overall fanciness one may develop through yoga chikitsa are just by-products. But nice by-products, as things go.
In addition to an opening prayer traditionally chanted at the beginning of each ashtanga practice, there is also a closing prayer to be chanted after practice, either before or after savasana (corpse pose). In a Mysore-style class in which students end at different times, a student may choose to chant this mantra silently or quietly when he or she is finished. In a led class, the instructor may lead the mantra call-and-response style at the end of class; however, the line “OM shanti, shanti, shanti” is always chanted together.
Mangala Mantra:
Swasthi praja bhyaha pari pala yantam
nya yena margena mahi mahishaha
go brahmanebhyaha shubhamastu nityam
lokaa samastha sukino bhavantu
OM Shanti, Shanti, Shantih.
Translation from the AYRI website:
May all be well with mankind.
May the leaders of the earth proect in every way by keeping the right path.
May there be goodness for those who know the earth to be sacred.
May all the worlds be happy.
OM, Peace, Peace, Peace.
Please note that this is not a direct translation. There are many different English translations out there, and one is not necessarily more correct than another.
Happy practicing.
