I know how it feels when you are simply going through the motions (or poses) and missing out on a deeper connection. Your yoga practice should help fill your cup and leave you feeling more relaxed, accomplished, or in-tune with your body (or all of the above!). Don't be discouraged if this is not how you feel. Our bodies and minds ebb and flow and change like the seasons. I want to help you deepen your practice to get the absolute most out of it.
Setting: Create a space that takes you out of your normal day-to-day
What helps you relax and focus? What really matters is that you are able to find a space that brings you into the present moment where you can tune into your practice and truly be in your body.
Lighting: I personally love a low-light setting. It feels relaxing and cozy. Find what works best for you. Maybe that's finding a room with natural light or even going outdoors!
Sound: This is probably one of the harder things to get "right" when practicing at home. You're around a lot of distractions (the TV, kids, etc.) and it can be hard to feel grounded with so much going on around you. Some things that can help are waking up earlier or staying up after everyone else has gone to bed in order to optimize your practice.
Smell: So this might not be something you consider important when practicing, but, hear me out: our sense of smell is very powerful and the right scent can induce a calming effect in our brains.
I personally LOVE lavender, lemongrass, and eucalyptus essential oils. If you have a diffuser, get it going with your favorite scents! I also love to dilute some oils with water in a spray bottle to spritz around the room.
Note: -- you do not need to spend a fortune on oils. Check out this starter kit from Plant Therapy. It's also on Amazon.
Breathwork: Put your breath first
I can't stress enough how important your breath is in yoga. You could lie on your mat for an hour with the proper breathwork and you would be doing yoga. Your breath should come FIRST. Don't sacrifice your breath for the pose.
The breath carries you: I highly recommend beginning each practice with some intentional breathing exercises. Sit in a comfortable position or begin lying down. Begin to fill up your lungs from the belly, through the ribs, to the top of your chest. Empty out slowly and intentionally.
Begin to count your breath. See how long it takes you to completely fill up your lungs and how long it takes to completely empty them back out. Strive to keep this count throughout your practice.
The breath will feel different depending on the practice you are engaging. I hope to write a more in-depth post about the breath one day so that you can get the most out of your practice! If you are curious about different breathing techniques, click here.
(!!!) Don't let anyone make you feel like you aren't doing yoga "correctly" and don't compare yourself to others around you. It's your practice and all of our journeys are unique.
Bandhas: Engage your energetic locks
So, you may have never heard of yoga bandhas (b-AHn-dah). These 'energy locks' help you to better utilize your practice. Read this magnificent article by EkhartYoga that perfectly explains the bandhas and their use.
The mula bandha, or root lock, is one that I try to utilize most often in my practice. This is an activation of your pelvic floor that gives you a specific kind of "lift" in your practice. In certain poses you will feel lighter as you flow. I find this particularly helps for any balancing pose.
The uddiyana bandha, or the flying lock, drives your energy upward. You can find this lock by drawing your bellybutton towards your spine -- like you are suctioning in your waist. I know, this doesn't sound incredibly pleasant! But, you don't need to restrict yourself beyond the point of breath. However, your breathing will naturally change. This is good!
The jalandhara bandha, or throat lock, can be activated by inhaling deep and dropping your chin towards your chest as you hold your inhale. This lock typically won't be part of your flow. Instead, it is often used in conjunction with the other locks during breathing exercises.
Next time you hop on your mat, take a few moments to focus your breath and bring awareness to your mula and uddiyana bandhas. Depending on the type of yoga you choose to flow through, you may or may not keep your bandhas locked throughout. I typically try to draw the most awareness to my bandhas during Ashtanga or in particular poses such as any inversions, half-moon, downward-facing dog, or boat pose (as seen above!). Notice how your balance changes and your body becomes "lighter" simply by engaging muscles we often ignore!
How ever you show up, give yourself grace and fill your heart with gratitude for the present moment.
My best advice is to be present. Give yourself permission to step away from the busyness of life for a bit and just be with your breath. Set an intention or point of focus for your practice. Maybe for you, you pray throughout your practice. Maybe flowing and using your body is how you glorify and give thanks to God that day. Maybe you take the moments of stillness to speak truth to yourself. How ever you show up, give yourself grace and fill your heart with gratitude for the present moment.
Lastly, know that your body is unique, special, and strong! Your practice will look different from your neighbor. And that's what is so beautiful about yoga: the complete acceptance of ourselves exactly where we are on our individual journeys.
xx,
Comments