Developing a Self Practice
There are many ways of ‘doing yoga’; in-person group class, in-person private one to one, online live class, pre-recorded class the list is endless. Often though the magic happens in a self-practice.
WHAT TO DO
If you want a suggestion as what to do, try this formula (N.B. You can skip bits):
Breathing > Warm up > Standing > Seated > Finishing > Relaxation
My two rules for a self practice
Get on your mat & move
End with some relaxation
HOW TO DO IT
The aim is to create a consistent yoga habit. Build gradually and rather than skipping a session- do less, but do something, even if it is just the relaxation. (Read my blog on habit…)
Below is an idea how to develop your self-practice. Feel free to adapt it to suit your needs and lifestyle.
You might also like to keep a yoga journal (here is a free downloadable journal page with prompts)
At the bottom of this page, I’ve included some mini videos giving you some self adjustments you might like to explore.
I would also suggest that you join a class with a qualified teacher at least once a week, and/or do regular workshops. (Did I mention I offer both?) You could also have a private yoga class tailored to your needs (email me if this is of interest to you). All these things will inform your self practice.
Start your self-practice journey here…
How to do a Sun Salutation A
Phase 1
A Sun Salutation (Surya Namaskar aka Sun Salute aka Sun Sal) is a series of movements that uses all the major muscles of the body. It is a great warm up.
Begin by performing 2 Sun Salutation A & Relaxation every day for one week.
Build up to 4 Sun Salutation A & Relaxation every day.
Phase 2
There are lots of variations: Sun Salutation B is a little more challenging than A.
Continue your daily Sun Salute A but only do 3 and add 1 Sun Salute B for one week.
Keep adding a Sun Salute B until you are doing 3 Sun Salute A & 3 Sun Salute B’s & Relaxation.
How to do a Sun Salutation B
A short but challenging standing sequence 10 mins.
Phase 3
Now you’ve warmed all the major muscles of the body, perhaps we can add a little challenge.
Choose 1 standing pose for the week & hold for 5 breathes.
Each week add 1 new standing pose.
Phase 4
After the challenge of standing, we can add some seated.
Choose 1 seated pose for the week & hold for 5 breathes.
Each week add 1 new standing pose.
A short seated wide legged stretch and a core stretch 5 minutes.
If lying still is too hard for you why not listen to my 10 minute guided relaxation recording?
Want more help? Try an online class.
Phase 5
Begin to explore and play with different poses. See if your body gives you a clue as to what it needs.
Here is a mini fiery wake up from a table top position.
Final Phase Relaxation
Traditionally you would lie on your back, eyes closed and stay in stillness for some time.
The body is always working on multiple levels that we are unaware of, so let’s give it some time to assimilate what has happened before we jump back into our busy lives.
Do you want to know more about this final relaxation phase? Read more about Svasana
A snippet from my Online Yoga Class.
Try for FREE use the code WELCOME100
SELF ADJUSTMENT IDEAS
We don’t always have the luxury of a teacher giving us physical adjustments to help us discover more in a pose. But there is a lot we can do ourselves through self adjustments.
Here are 2 examples. More can be found on my youtube channel
Self Adjustment for extended side angle pose
Self Adjustment for Revolved Triangle pose
Studies show that external cues are more effective than internal cues.
When practising yoga rather than saying to yourself I must lengthen the spine to stand tall (an internal cue) instead imagine that you have a ball on top of your head and you’re trying to push it into the ceiling. (an external cue)