By now most of you are aware of the importance we at IYAVL place on developing and maintaining a home practice. Yes, absolutely, come take classes with us—in person or online. Classes are designed to benefit you in specific ways—to help you understand the actions of each pose, explore the breath techniques of pranayama in a safe way, learn about yoga philosophy—and much more. As students ourselves, we recognize that a home practice can serve other purposes, such as encouraging us to expand our awareness of what our body and mind may need on that day, or discover what blocks us from receiving the benefits of each pose. Committing to a home practice can lead us to ask: What’s behind my reluctance to practice “on my own?” Am I “just” lazy or is there more to it? Are you willing to look at that in a kind way as part of self-study?
We are happy to offer suggestions of what to practice, but the intention and follow through needs to come from you. Yes, some students say they aren’t sure what poses to practice. More often, however, it’s our excuses that stop us: I don’t have time; my living room is too small, I don’t have the right props; I’d rather read a book; my dog ate my list of back bends.
How can we respond to this resistance we find? How about starting by not believing your thoughts? Do you really not have five minutes to spare? How about challenging that belief by opening your mat and taking one single pose that you like? Maybe try your favorite pose and then see what happens. Perhaps you love Downward Dog. Okay, do one. How did that feel? Perhaps try another. And then listen to your body; is it suggesting an Upward Dog? Or maybe you feel the tightness in your shoulders and imagine Garudasana or Eagle Pose would feel good. Try it and see. Study your Self.
“It is your practice that brings the secrets to you. No teacher can give you the secrets.” —Geeta Iyengar
Some ideas from other students…
We asked some of our experienced IYAVL students to offer some suggestions:
“When I first tried a home yoga practice, I discovered I wasn’t the kind of person that could roll out my mat and do a prescribed sequence. Instead, what finally worked for me was an asana circuit where I walked round the house for a bit, and then stopped at a bare wall for Trikonasana to the Right, walk again, do Trikonasana to the Left at the same wall, and repeat for a total of 3X. Later, I added more poses using other locations as needed, such as a doorway, stairs, or a kitchen counter. But some days were dedicated to just analyzing the obstacles I made up on why I shouldn't practice that day…that's self-study too. “
—Viva Banzon
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“Practice can be an hour and a half of intense asana, twice a day. It can be an hour of introspective asana three times a week. It can be a half-hour a day between classes trying out what you did in class. It also can be Tadasana while standing in a line at a bank or grocery store, or a half Uttanasana in the kitchen in the morning after getting up, or a downward dog on the living room floor while watching the evening news, or a Savasana in a moment of quiet or one when quiet is needed. It doesn’t have to be the same every time, or on a regular schedule, and it can fit into your life as and when you find room. But what it will be is rewarding, at however you let it happen.”
—Thomas DeBoni
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“My home practice is pretty simple & usually consists of a few poses to get me upside down & in supported back bends.”
—Tammy Martin
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“Consider taking this short practice sequence approach that can be done in approximately 30-40 minutes depending on how long you hold each pose:
Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Sirsasana
Dwi Pada Viparita Dandasana over the chair
Salamba Sarvangasana
Savasana
This way you'll have covered forward bends, standing poses, a backbend, inversions, and Savasana, and with any luck, you might feel like inserting some other asanas in there along the way!”
—Chere Kelly Thomas
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“I have practiced in the past for so many reasons: to relieve pain or stress, to do better asana or more complex asana, to feel advanced, to be part of a group, to look a certain way. Now I mainly practice to recall and find out more about who I am.”
—Traci Carroll
What exactly are we practicing?
Many teachers start class with Child’s Pose, also known as Adho Mukha Virasana (Downward Facing Hero Pose). You could start there. The key is to appreciate that when we practice yoga we are practicing training our consciousness to be more attentive to the present moment. Yoga is not about stretching or not stretching our hamstrings…is it? If you take a moment to consider what yoga means to you, I bet you will recognize how moving into and out of any pose can move you into the present moment of aliveness, helping still the fluctuations of the mind, putting you in touch with your authentic self. Isn’t that worth practicing?
If you still aren’t sure where to start your home practice today or tomorrow, you can always take Savasana (Corpse Pose). Open up your mat and lie down on your back. You can have a blanket for your head if you like. It doesn’t have to be fancy or complicated or even held for a long period of time. Could be just five minutes. See where this leads you. Be open to the possibilities. Even, or especially, when times get hectic, you will always have your practice, even if it is just Savasana.
“The great rewards and the countless blessings of a life spent following the Inward Journey await you.” —B.K.S. Iyengar, Light on Life
The secrets are in the practice. And of course, we do hope to see you in class soon.
Peace,
Randy & Greta
