Personal practice is the most important part of yoga. In Class, you learn new things, but it is the personal practice of yoga that is the essence! Therefore, I strongly recommend establishing your own yoga home practice routine. You can start with half an hour once a week, then increase to twice a week and add further sessions as you go until you practice on a daily basis (6 or 7 times a week), even if it’s for 20 minutes a day. Do not let the thought that practice takes time to deter you, take it lightly and you will see the payoff will arrive soon after big time! Below are some guidelines for your practice:
- It is essential to maintain a margin of at least four hours between your last meal and the time you begin your practice. You can drink something light up to half an hour before practice. You can drink water before or after practice, but it’s not recommended to drink during practice (it fills your stomach and makes movement difficult).
- Do not start practicing if you are tired or after a day in the sun. Also, do not practice immediately after strenuous physical activity such as running, gymnastics, cycling, or swimming. Leave sufficient time for rest and recovery. In such cases, it is possible to practice restorative poses (with support).
- Wear appropriate clothes that allow for free movement and will enable you to see the various parts of the body (such as knees and elbows).
- Yoga home practice should be done when there is no fever or acute illness, in such cases, you need to rest until you body is stronger.
- Do not hold your breath during practice, breath normally through the nostrils (inhaling and exhaling). Concentrate on performing the posture properly rather than breathing. Use special breathing only after you become familiar with the asana. Once the asana is done properly breathing flows freely.
- It is recommended to find a quiet practice space and practice every day at the same time. It can be in the morning, evening, or at any other suitable time (on the condition that enough time lapsed from your last meal).
- During menstruation, women should practice quieting poses and avoid postures that generate heat or entail stopping the natural flow of the blood. For detailed instructions on practice during menstruation please consult with a teacher.
- Do not give up practicing inversions. These positions are invaluable: they regulate metabolism, balance blood pressure, maintain a proper level of glucose and the chemical balance of the body systems. They bring emotional balance, relaxing and refreshing the brain and the mind. Practice these poses every day (except for women during menstruation). If you do not have a lot of time, practice at least 5-6 minutes Sarvangasana (Shoulder Stand ) and 2-3 minutes Halasana (plow), then relax for a few minutes in Savasana.
- On your Yoga home practice, try to disconnect from your mobile phone and any other distractions – everything can wait until the end of your session… Be focused on the practice and set time for yourself – the benefit will be much greater than your (temporary) unavailability.
- If you eat before exercise you will become heavier and limited in your movement. Physical activity requires all your energy so your body automatically stops digestion to divert the energy to the muscles. This obviously violates digestion and is not recommended.
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