For example, there is nothing more important than learning to connect with the earth by grounding through the feet, and with the sky by lengthening the spine. The basic instructions are the most essential. But with the experience that comes from regular practice, you will learn to follow your inner prompting, and here again, keeping it simple is the best approach. At first you may miss some aspect of being led through a practice, particularly the reminders of where to direct your attention. Practicing on your own gives you the opportunity to tailor your practice to your specific needs. In the beginning it is helpful to have a specific focus such as backbends, seated poses, or restorative postures in time you will learn to vary it based on what your body, nervous system, and mind need most that day. When time is short (as it is for most of us), trying to do too much can leave you feeling scattered and frenetic-the opposite of what you want your practice to achieve.

To be satisfying, practice sessions should be both focused and balanced. It will also motivate you to keep coming back to your mat. A simple practice will give you a chance to fully inhabit the poses, to focus on your breath, and to be present with your experience. So at the outset, save the more challenging poses for classes, and experiment with using your daily practice to maintain your equilibrium. It is much easier to monitor your mental state and stay aware and comfortable in the postures when you’re not working your body to its maximum limits of strength and flexibility. Strive for a sense of ease and steadiness-the mental attitude is what makes asana yoga and not just exercise. Once your motivation is clear, it is best to start simply. Only personally meaningful reasons will sustain a regular practice. The only requirement here is that your motivation come from you. There are all kinds of reasons for practicing asana regularly, from the desire to expand your sense of yourself to practical health concerns. It awakens a sense of thankfulness, and leaving my mat each day steeped in gratitude gives me a chance to be less identified with the mundane ups and downs of daily life, and more grounded in an awareness of the divine. My asana practice helps me be more mindful and in the present. My own motivation comes from realizing I’m a better person on days that I practice than I am when I don’t. The first step is to ask yourself why you want to do this if you don’t know, if it’s just a vague “should,” you won’t be motivated. Developing a regular, satisfying practice requires time, commitment, and perseverance.įinding some quiet time and getting onto your mat is hard enough, but once you’re there, figuring out what to do is a challenge. Or perhaps you do practice at home from time to time but haven’t developed consistency. Even if you attend classes regularly, when you’re on your own the possibilities can be overwhelming. Lengthen from your wrists to your hips on your inhales, and deepen your roots from your hips to your heels with each exhale, suggests Cullis.Finding some quiet time and getting onto your mat is hard enough, but once you’re there, figuring out what to do is a challenge. The pose is often held for five breaths between sides, or longer for more strength-building benefits. “Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine, tones the arms, sculpts the legs, and opens the shoulders,” says Cullis. If you notice your lower back rounding, try bending your knees to help lengthen your back. Keep your head down between your upper arms and in line with them, not hanging down. Push the top of your thighs back and stretch your heels down toward the floor.

Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Place your knees on the ground directly under your hips. Start by placing both hands on the mat in front of you, palms down your hands should be slightly in front of your shoulders. In Downward-Facing Dog, your body forms an inverted V-shape.

Standing core yoga poses