Starting a new habit and maintaining it for a longer period of time in a disciplinary manner has always been a difficult task. Yoga is a disciplinary practice as well. If you don't go through strategic planning, daily yoga practice at home can be time consuming.
Follow these tips for daily yoga practice at home to develop a regular yoga habit and get rid of the endless reasons to squeeze yoga into your day.
1. Prepare A Practice Guide
2. Schedule the routine
3. Find a comfortable space
4. Celebrate small victories.
5. Practice on an empty stomach
6. Cut out from distraction during practice
7. Start and end your practice with a mantra Chanting
8. Warm-up the body with initial stretches
9. Don’t practice it forcefully
10. Control and focus on breathing
11. Make it slow and simple
12. End practice with relaxation on Savasana
13. Bath…before or after Yoga?
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Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
So, after the initial zeal of your resolve has faded and you've missed practice for a few days snuggled under the covers, how do you commit to your daily yoga practice? The good news is that it takes time to develop a new habit, and missing a day does not imply failure. It simply means that it is time to renew your commitment and return to the mat.
Let's discus the tips for daily yoga one by one.
1. Prepare A Practice Guide
Before you step onto the mat, begin practicing various yoga poses, create a practice guide with its benefits, and research different styles of yoga. This aids in the development of curiosity about yoga, which is the key to knowledge. Furthermore, this knowledge allows you to comprehend more deeply aspects of the body, mind, and soul in yoga. Begin putting this knowledge into practice by summarizing it.
This practice guide for a daily yoga practice at home may also include information on timing and space for yoga practice, common props required (yoga mat, blocks, etc.), general questions, and different terms used in yoga.
2. Schedule the Routine
Yoga is a disciplined set of physical, mental, and spiritual practices, and in order to reap the full benefits, you must be punctual. Schedule your daily yoga practice at home according to your routine and stick to it from the start.
Following a strict schedule is a component of yoga practice known as Yama and Niyama (Eight limbs of yoga).
3. Find A Comfortable Space
The environment in which you practice yoga can have a significant impact on your practice.
It is always a good idea to dedicate a separate room in your home to your yoga practice, where you can store all of your necessary props.
However, if you are running out of rooms, you can still use a small space in a room corner for yoga practice. The average length and width of a yoga mat are 68 and 24 inches, respectively. As a result, it does not necessitate a lot of space to comfortably practice any yoga asana.
4. Celebrate Small Victories
Avoid becoming addicted to pushing yourself to achieve perfection in difficult poses. Yoga isn't about touching your toes or performing a perfect handstand or backbend. As you move through these poses, it is important to maintain and strengthen your connection with yourself.
5. Practice on an Empty Stomach
Yoga is a natural part of your body. Make sure your stomach is empty before beginning your yoga practice because the excreta in it is not a part of your body. A full stomach required energy for digestion. This energy should be focused on a single point. When you are doing Yoga.
It is recommended that you practice your daily yoga at home 4 hours after a heavy meal and 3 hours after a normal meal.
6. Cut Out From Distraction During Practice
While practicing yoga at home, mobile phones may be the most difficult obstacle.
Certain yoga classes have great rules, such as not allowing cell phones in the class. Mobile phones, on the other hand, are always by your side when you're at home.
Try not to check your notifications or messages while doing your daily yoga practice at home. This can eat up valuable yoga practice time. Determine a time when there is no commotion around you.
7. Start and End Your Practice With a Mantra Chanting
Mantras are very common in the Sanskrit language.
Chanting a mantra causes vibrations in the body and helps to clear the mind of unwanted thoughts. 'OM' is the most basic mantra you can chant at the start and end of your daily yoga practice at home to feel at peace with yourself.
8. Warm-up the Body With Initial Stretches
Yoga's physical aspect can sometimes consist of strenuous Asana. Before performing these vigorous asanas, your body muscles should not be relaxed. Stretching at the start allows muscles to warm up, and as a result, joint-muscle mobility improves.
9. Don’t Practice it Forcefully
Every time you practice yoga Asana, remember this basic key of Yoga: "something that happens effortlessly and steadily is the practice of yoga Asana." At any stage of yoga practice, there is no place for using force.
There is a saying that goes, "If you have to force it. “Leave it” is also applicable in Yoga. If you are doing it forcefully, you are most likely not practicing Yoga.
10. Control and Focus on Breathing
The existence of life is dependent on breathing (Vital force). Breathing allowed oxygen into the lungs. The amount of oxygen required for the proper functioning of the mind and body changes depending on the action we take. Heavy exercise results in faster breathing, i.e. more oxygen (energy), whereas in a relaxed state, oxygen requirements are lower, and thus breathing becomes deep and relaxed.
Yoga is not a heavy breathing exercise, but rather a state of consciousness in which you can focus and control your deep breathing.
When we concentrate on breathing, the medulla oblongata (the lowest part of the brain that controls breathing activities) begins to lose control. The cerebral cortex now controls the breath, which improves memory, attention, and perception.
11. Make it Slow and Simple
Slowly and steadily perform yoga asana. Asana performed quickly will engage your mind to come into the final step of asana, making it less likely that you will learn the purpose of asana.
Moving slowly in yoga asana practice improves focus on the power of the mind and helps to prevent Yoga injuries.
12. End practice with relaxation on Savasana
Initial stretches warm up the body, while Savasana (Corpse pose) cools it down.
At the end of your daily yoga practice at home, lie down on the mat in savasana to relax your muscles and allow the effect of the practice to spread throughout your entire body.
13. Bath…before or after Yoga?
Yoga practice cleans the internal organs of the body in the same way that bathing cleans the outer body. As a result, it should be necessary to maintain a balance between the body's internal wash (Yoga) and external wash (bath).
Why shouldn't you take a shower right after yoga practise?
Yoga practice causes a lot of heat to build up in your body. This heat can be felt as sweating and little red ears at times (in patangasana). This heat is produced as a result of your stimulated Prana.
After Yoga practice, this heat energy should be slowly and steadily dissipated so that it does not neutralize your stimulated Prana (Breath). If you take a bath right after yoga practice, it will be the same as pouring water on a red-hot metal.
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Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
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