Your Hatha Yoga Practice
When possible, practice at the same time and in the same place each day. Your body and mind will become familiar with the process and will expect and look forward to your practice.
A short session every day is better than a longer one every once in a while.
Set yourself a reasonable amount of time to practice regularly, then when you do have more time, you will certainly benefit.
A morning practice will get your circulation going, improve stamina, energize you and clear your mind.
An evening practice helps to remove body fatigue, relieves the tensions of the day and refreshes you while it helps you to sleep soundly.
Wear clothing that does not restrict your movement.
Bare feet are suggested to keep you from slipping in the standing poses.
It is recommended that you wait at least 1 to 2 hours after eating to begin your yoga session. This time will help you to avoid indigestion or other discomforts from the yoga postures, movements and breathing techniques.
“Practicing yoga helps you to move your awareness inward so that you can hear and understand your internal teacher.”
Listen to Your Body. Even when following yoga instructors and books, you are still your best teacher. Practicing yoga helps you to move your awareness inward so that you can hear and understand your internal teacher.
Most Importantly – ENJOY your Practice!
The Five Stages of Every Posture
1. The first step is mentally attuning to the posture. See yourself in a completed pose and get a sense of its perfection.
2. The second step is to move into the pose slowly. When your movement is slow, you can easily feel which muscles are working and which part of your body needs attention.
3. The third step is holding the posture steady and in comfort. Allow your awareness to remain inward to keep the pose perfect.
4. The fourth step is to move out of the pose slowly. You should flow out of the pose as smoothly as you went into it.
5. The fifth and final step is relaxing completely. This rest period is one of the most important stages of each posture. It is at this resting point, that the benefits are more deeply absorbed and your bodies energy is balanced.
Although five stages have been described, they come together as one.
Breathe! Never hold your breath in a pose, it tightens your body and deprives you of much needed oxygen. Breathe deeply and rhythmically. Always breathe in through your nose, in this way the air is warmed, filtered and moistened. As you can, exhale through your nose, as this helps to slow your breath down.
Eliminate Extra Effort. Use only the parts of your body directly involved in the pose. Allow the rest of your body, especially your shoulders, neck and face, to soften completely.
Notice Any Differences between the left and right side of your body. If you find imbalances, you could hold the pose longer on the side with less strength or flexibility to help create balance.
Move as Far into the Pose as you can while maintaining the proper alignment and integrity of the pose. As you move slowly, you will easily notice the first point of resistance and this is where you begin to hold the pose. As you hold and relax into this place, you allow time for a gradual release within the pose to occur.
Do Not Compete with yoga illustrations, teachers, fellow students or yourself. Take comfort in knowing that when you listen carefully and move slowly, a perfect pose is available to you. A perfect pose is one where you find some effort and challenge, yet it’s a pose that is comfortable and enjoyable. Remember that there is no reason to go further than this, because it is in that place of comfort that you will receive all of the benefits of the pose.
Be Persistent and energetic, but at the same time, be gentle and non-violent toward yourself.
Inhale or Exhale?
In General: On the Inhalation, you want your lungs to be able to fully expand, drawing energy into your body. The inhalation will help to lengthen your spine, fully engaging your body in the pose and creating space. The Exhalation is the warming, relaxing phase of your breath. During the exhalation, your mind is quiet and your body has the opportunity to release into the space that your inhalation creates.
Inhale – Body opens
Exhale – Body folds
Inhale – Back
Exhale – Forward
Inhale – Up
Exhale – Down
Inhale – Energy in
Exhale – Tension out, relax
Inhale – Lengthen spine
Exhale – Release further into the pose
Inhale – Direct breath to point of resistance
Exhale – Feel warmth circulating there
Inhale – Belly and ribcage expand
Exhale – Belly and ribcage relax back together
Inhale – “I am”
Exhale – “relaxed”
You will find exceptions to this guideline in your practice. What is most important, is that you Breathe!
Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
