Building an Enjoyable At-Home Yoga Practice
At-home practices are more popular than ever before, and it’s easy to see why. There is an abundance of comfort and accessibility when you practice in your own space and it permits a time to explore in your own way. Dress however you want and listen to whatever you want. Truly, it is the time to come exactly as you are, without having to worry about anyone else around you. Here are a few things to know to as you get started to make sure the practice is sustainable and enjoyable.
1. Motivation Comes From Within
The strength and difficulty of practicing at home is that you decide when to come and what to do. Although sometimes challenging, the key to finding this motivation is knowing that the time is going to pass regardless, so why not spend it in a way that will feel rewarding later.
See what happens if you roll out your mat, and listen to how your body wants to move. Know that this time is for you to simply be, and move in a way that feels good and safe.
2. Meet Your Body Where it is at Today
One of the greatest benefits with a home practice is the ease of accessibility, and the ability to do truly whatever feels nice. You are your own director. Some days an hour-long energizing flow is going to feel great, so listen and honor that. And also know that some days your body will feel tired and not want to move in the ways you had hoped. Meet your body where it is at, and know it is amazingly ok to simply sit on the mat for 5 minutes and say that is what you can do for the day. Intention is key, and carving out space and time for yourself is rewarding.
3. Watch for the 3 P’s
Pain, Pinching, Pulling. With any physical activity, listening to your body is of utmost importance. If there is any pain, pinching, or pulling, back out safely and modify as needed or take a rest. The key to sustaining a consistent practice is to make sure that you are able to keep coming back. Listen to your body and be gentle with yourself. Progress takes patience, love, and care. If you take care of yourself now and back up the pose if there is any hesitation, then you can try again tomorrow, next week, and next month.
To guide finding a modification, add more points of contact to the ground to increase stability. There are modifications for each pose but generally speaking, there are a few guidelines that encompass a lot of poses. Any pose that is a variation of plank (high lunge, lizard pose, chaturanga/ push-up) can be modified with the knees on the ground. While any forward fold (sitting forward fold, standing forward fold, seated straddle) can be modified by bending the knees.
4. Treat the Time as Though You Are Going to Class
In an at-home practice, you get to set the ambiance of class in whatever way feels best. Something to keep in mind is to try to follow the same rules that a studio may have so you can fully be tuned in with the practice. Put your phone away, turn down the lights, and try to find a quiet space.
It is not expected to be perfectly quiet or have incense burning all the time, but when you quiet the noises in ways you can control, you’ll have greater ease in being in the present moment.
5. Appreciate what Comes Up
In the same vein of limiting distractions, acknowledge that you aren’t in a studio space with the door closed. Life is happening around you. Appreciate the extra noises you hear as signs of life. Things are moving, people are hustling, and life is living. Instead of feeling frustrated that your at-home practice may involve hearing the neighbors walking around, a cat crawling between your legs, or sirens outside, appreciate the interconnectedness of it all. How neat is it that you’re practicing here, with yourself, and at the same time there are so many lives that are being lived around you. How cool that we are all so close to each other, and all just moving around, doing what we need to do, while on the shared planet.
6. Consistency is Key
The most impactful way to practice at home is to make it a part of your day. Do this by experimenting with the consistency of rolling out your mat in the same spot everyday and figure out a time in your day that works best. Make it something to look forward to as a natural part of your day like waking up and making coffee.
Also know that even if you show up at the same time everyday, doesn’t mean you have to do the same things everyday either. No matter what you do, that opportunity to be present on the mat in whatever way feels best, is a gift you can give yourself.
If you would like to begin with some classes to do in your own time, I invite you to my collection of free videos for 10-30 minute practices uploaded weekly.