10 Steps of Yoga at Home
8 May 2014 by Carmen Burby
It is an understatement
to say that time is our most precious commodity. There are times when we literally try to manage it more
efficiently by eliminating certain activities that we believe are less
fundamental to our regimented life style.
We tend to give priority to our immediate, most pressing external
responsibilities, thus neglecting ourselves, sometimes reaching the inevitably
point of exhaustion.
With this in mind, the Ten
Steps of Yoga at Home was created to assist
you in your personal journey of discovery towards a healthier and happier way
of life.
1.
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Choose A Space For Your
Practice.
Arrange a small area in your
home where you can place your mat and that allows you to lay your arms
alongside your body, above your head and stretched out on the floor at 90
degrees to your body. Nearby
obstacles should be avoided to allow total freedom of movement.
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2.
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Purchase a CD or DVD
If you are a beginner an
instructional CD or DVD or MP3 / MP4 will guide through your initial
practice. However, if you are an
experienced yogi you may like to create your own practice. You can choose your media depending on
what you would like to achieve from your class. Maybe you would like to have a dynamic class, which will
include fast paced exercises, or maybe you would prefer to have a relaxing
class with gentle, meditative and therapeutic exercises. So, choose the appropriate accompaniment
for your personal journey.
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3.
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Establish A Regular Daily Routine
Choose a time, which you can
devote entirely to yourself without external interruptions. If you have limited time available you may
allow yourself between 15 – 30 minutes, with the ultimate aim of maintaining
a full two-hour session. This time,
solely dedicated to yourself, will nurture you and promote your well being by
creating a more relaxed, peaceful and energised person.
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4.
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Create An Intention
Decide what your intention is
for the day’s practice. What do I want
to achieve? To attain a balanced
mind? To manage daily stress? To stay
relaxed so I am able to handle anything in a calm manner? To develop
compassion? To empower myself to
change my life style? To heal? Or do
I want to dedicate my practice to a friend who is in need? Throughout your practice try to focus on
your intention.
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5.
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Concentrate On A Mantra
Start your practice by chanting
your preferred mantra or your own mantra if you have one, or you may simply
repeat the universal mantra OM three times.
The focus on the mantra prepares us mentally and spiritually for the
class.
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6.
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Breathing Exercise
I believe it is a good practice
to perform a breathing exercise at the beginning of your practice as it
prepares you for your session by helping the body eliminate large quantities
of carbon dioxide and other impurities.
This permits the red blood cells to absorb more oxygen, increasing the
richness of the blood as Swami Sivananda mentions in his new book of
yoga. Thus, you will feel alert and inspired
for the practice to come.
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7.
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The Practice
Depending on how much time you have allowed for your
day’s practice, start by focusing on your intention, then your mantra, the
breathing exercise and Sun Salutation followed by the main postures (asanas). If your time is very limited try doing the
Sun Salutation, which consists of 12 bending and stretching postures
(asanas). It is aimed at warming up,
adding flexibility to the spine and toning the entire body and its
performance assists greatly in the subsequent execution of the asanas. Always conclude with the final relaxation.
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8.
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Final Relaxation
The session ends with the final relaxation. Lying down in Savasana (corpse pose) for
at least 10 minutes to relax every part of your body. Swami Sivananda says “It is vital that you
integrate this relaxation time into your asana session right from the
start. Otherwise the mind may find an
excuse to leave it out and you will not absorb the full effects of the asanas” (The New Book of Yoga – The Sivananda Yoga
Centre).
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9.
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Patience Is A Virtue
Be consistent in your practice
and avoid self-criticism. At whatever
stage you are at in your practice try to concentrate on your own
experience. There are a number of
magazines, which depict experienced practitioners in advanced postures and on
seeing them one may think I will never be able to achieve these
postures. Be patient with yourself,
your practice is a personal journey.
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10.
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Closing Your Practice / Gratitude
Feel grateful for having given
yourself the opportunity to have this new experience and acknowledge the
benefits you are accumulating within.
Close your practice by chanting OM 3 times.
Om Namah Sivaya
(I salute the divine within
you)
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Addendum
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| I hope you will be consistent in your
practice to give yourself the opportunity to fully understand and feel the
benefits of this beautiful practice.
Approach every class with curiosity. The guidance outlined above
is just a template on which to build your practice. |
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| Wishing you an enlightened journey along
the road to discovering the richness of Yoga! © 2014 Carmen Burby. htpp://www.energysprings.blogspot.com |
