SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Jessamyn Stanley is an award-winning yoga instructor, author of Every Body Yoga , and founder of The Underbelly , a series of yoga classes available internationally by web, iOS, and Android.
Her virtual yoga studio is a home for wellness misfits who may feel displaced, discouraged, or overlooked due to a lack of Read more. Topics Yoga at-home mental health exercise coronavirus Ask Jessamyn voices. Sign up for our SELF Motivate newsletter Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter. Enter your e-mail address.
Will be used in accordance with our Privacy Policy. The thought of doing yoga at home sounds ideal; you don't have to deal with people, spend any money, or even leave the house. But in actuality, when I try to do yoga at home, I get distracted and end up scrolling my phone in child's pose on a yoga mat. The problem is, without a yoga teacher around, or a proper app to walk you through the workout, it's tough to know what exactly to do. You need to at least have a plan or intention each time you flow at home.
You can work on poses that challenge you—in the privacy of your very own home. My forward bends have always been pretty lousy. So, you know what? I practice them at home! Sure, I try to stay unattached to the outcome as I plug away, but the more time I devote to these poses, the more satisfying they are, and the more physical and energetic benefits I receive.
At the heart of it all, though, is the inner awareness you develop by practicing on your own. I feel energetic and vibrant, like there is no clutter inside of me right now. Even though we may know that yoga is not intended to be competitive, it can be hard to maintain your inner focus when your neighbor in class is opening into a gorgeous backbend that feels out of your reach in this lifetime.
The truth is, actually achieving that backend is not important at all, but working with your own backbends at your own pace, while enjoying your body, is. Most yoga classes are 90 minutes long, so we assume that we should practice at home for 90 minutes. Start with 30 minutes three to four times a week. I may do Sun Salutations in the morning and finish my day with calming forward bends. These short intervals give me what I need to feel balanced and refreshed in the morning and quiet and calm before I head to bed.
Most teachers agree that a minute practice every day is more valuable than an hour and a half twice per week. Doing a little bit every day is ideal for managing daily stress, bringing yourself into your body, and settling your mind; its benefits are greatest when you take advantage of them regularly. Regular mat time also builds a habit that soon becomes ingrained.
To ensure that you make it to your mat, Powers offers these tips: First, make an appointment. Write your practice into your calendar, in pen. Second, set a timer for the amount of time that you can commit and practice at least that long. Rodney Yee, who teaches his own form of yoga around the world, suggests practicing regularly with a friend. Finally, when life gets hectic, integrate your practice when you can.
If you have 40 minutes while your clothes wash, fine. Instead of falling off the wagon, use your practice to sustain you when times are tough. There are a multitude of sequences you can access by visiting our Home Practice section. If you need more ideas, consult the many books and DVDs that can help you out.
Pay attention to your favorite pose sequences during yoga classes and repeat them on your mat at home.
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