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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!
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.
