Healing Lifestyles & Spas

OM at home

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By on Books

By Felicia Tomasko

Jennifer, a student of mine, recently informed me that she did not know how to begin doing yoga at home. Her situation is not unusual, and it may sound all too familiar. You may have tried yoga at a gym, health club, spa, or yoga studio. You probably have a collection of videotapes, CDs, DVDs, and books piled on a shelf, or a yoga mat that you’ve only unrolled in class. But you’d like to practice yoga outside of class. Where do you begin? How do you bring your practice home from the studio, spa, or gym?

A room of one’s own…

First, create space. Ideally, dedicate a room, a balcony, a corner, or even a large closet to yoga. I have a private balcony overlooking the ocean where I can practice yoga on days when the weather cooperates. A physical space can also serve as a visual reminder to take the time to unfurl the mat or step onto a mat already laid out.

If you don’t currently have the luxury of a home studio dedicated to yoga, select a space that can be easily transformed. An entertainment center on wheels, for instance, can be easily moved to create space. Or if distractions prove to be a larger enemy, use a colorful tapestry to cover and disguise a television set or other furniture. Distractions are one of the most challenging aspects of practicing at home – dishes, phone, email, kids, unmade beds, and laundry are common diversions. Unplug your phone or turn off the ringer.

Make an appointment with your mat

Write it in your appointment book, daytimer, or PDA. Make your time nonnegotiable, and continue your practice throughout your appointment time. Finding a time that fits your schedule may take some experimentation. Are you a morning or evening yogi? On which days can you squeeze in an appointment for yourself? For consistency, it’s recommended to choose the same time each day, but that may not be possible. Do what works best for you.

A morning practice can allow you to sneak in yoga before the day’s activities tug on your attention, while a quiet, relaxing practice in the evening can help summon good dreams and sound sleep.

Arrange your yoga around eating

It is preferable to fold yourself into a pose on an empty stomach – one reason to practice in the morning. Try to wait at least an hour after eating before getting on the mat. Practice before dinner after you get home from work, or roll out the mat later in the evening.

How much time to set aside?

Develop a realistic schedule. Aiming to practice seven days a week for two hours a day is going to be daunting for all but the most disciplined and yoga-obsessed. Begin instead with 15 – 20 minute sessions a few times a week. Avoid the trap of taking on too much, becoming overwhelmed, and giving up. Find a length of time you can stick to.

Motivation

What to do? In class, the teacher calls out the poses. On your own, you have to set a routine. There are several ways to accomplish a good individual practice.

Set a routine. The advantage of some yoga traditions (like ashtanga), is that they feature a set series of poses. You can also schedule an individual session with a teacher to develop a practice that’s unique to your body, mind, and goals – but change your practice periodically to avoid settling in a rut. You can also borrow poses from class; find a video, CD, or DVD; or select a sequence from a book.

The yoga and the restless

At home, however, there are no instructors to keep you focused and it’s easier to drift out of meditation. Set a timer and stay on your mat until it chimes. Try playing inspirational music, one of the many yoga compilations available, or the latest pop music release. Music keeps me interested, but others find it distracting, so experiment.

Find a buddy, someone to share a practice, pep talks, or motivational phone calls. Involve your family; tell everyone about your yoga time, and ask them not to interrupt, or invite them to join in.

Propping up your practice

To begin, all you need is the most basic equipment: a yoga mat. This is helpful, especially if your home is carpeted, to provide traction, prevent slipping, and proffer some padding.

Beyond the mat, there are also a seemingly unlimited number of props available to support your practice: blocks, straps, bolsters, books, videos, mat bags, towels, and blankets. (See page 35.)

Endings

Finish your practice with a few minutes of savasana, or relaxation. Savasana is one of the crucial differences between yoga and other types of exercise; it allows for the integration of mind and body. Resist the temptation to leap off the mat after some postures. Lie down for a few minutes of relaxation. Your body and mind will be happier for it.

Healing Lifestyles & Spas Team
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