Starting a Home Practice
In a typical week, at least one of my students approaches me after class and asks for homework. Many of them are just getting started with yoga practice. Some have specific goals for strength-training, increased flexibility and range of motion, or a combination thereof. Some are recovering from serious illnesses and medical conditions and seek continued healing for body and mind. Others realize that they simply feel better after coming to class, and they want me, as the instructor, to help them decide what poses to do at home.
All too often, my students are experiencing real live, in-person yoga for the first time when they walk into my class. Many have only known a yoga practice of online videos in their living room. And to be honest, I’m okay with that. One of my goals as a yoga teacher is to meet my students wherever they are at, with the bodies they have and the expectations they have about what yoga is. Most of us don’t approach yoga for the first time to simply sit at the feet of a guru and absorb higher knowledge, and I don’t pretend that my teaching certifications mystically conferred enlightenment to me or gifted me with perfect balance and alignment. However, my yoga teacher training courses have given me a solid foundation to be able to offer recommendations to fellow yogis who want more of this yoga stuff.
I’ve taken some time to think about what sort of recommendations are generally applicable to all of my students. In the rest of this post I’ll share some FAQs and answers as well as resources that I personally think are excellent (and use at home too!). Keeping in mind, that this yoga stuff is a journey so this is a reflection of where I am at now; it might change as I continue to study, practice, and teach yoga. But for now, here it goes…
FAQs
Q: How often should I practice?
A: One of my favorite ways to answer this question is with a quote by Judith Hanson Lasater, who studied with B.K.S. Iyengar for 25 years: “You don’t need to practice every day, only on days you want to feel better.”
In all seriousness, her words are true. I do feel better on the days that I practice, even though that practice might look different from day to day. As my Rocket yoga teacher, Amber Espelage says, yoga is the “good medicine.”
Q: Which poses should I do?
A: It really depends on what type of practice you want – is there a certain style of yoga you like? How much time do you have? What props do you have at home?
As a general rule, pick poses with which you are familiar and have been instructed in how to do safely. Home practice is usually not the ideal time to experiment with advanced postures for the first time.
My personal yoga practice is influenced by several yoga traditions: Rocket, Ashtanga, Iyengar, Restorative, and Yin are all regular components of my practice. Not every practice has to be 90 minutes of sweaty vinyasa. Sometimes a practice is picking a couple simple restorative postures to hold for a several deep breaths as I wind down for bed. Or I might work my way through several Sun Salutations (Surya Namaskar A/B). If I have aches or pains, I listen to what my body needs and move in ways that feel good or provide relief. Sometimes my practice doesn’t look very much like “yoga” at all – it might be mindful breathing while I prepare dinner or a walk in nature while focusing my attention on the present moment.
Lastly, with regard to props – buy a yoga mat. Purchasing your own mat is a commitment to your practice. Do some research, ask other yoga students or teachers, and find a mat that fits within your budget AND meets your needs. My Manduka Pro mat is thick enough to provide cushion for my tender knees and wrists, and it has a surface that provides decent grip to keep me from slipping. It also costs $100+. As I’ve gained more experience and discovered what my practice looks like, I’m glad I made that initial investment.
If you find that you use certain props during a yoga class, you might consider getting a set for your home. The basics: 2 blocks, a cotton stretching strap, a couple blankets, and a couple pillows or bolsters. You can also get creative and use items you already have at home so long as they have the same functionality as the yoga props and can be used safely.
Q: I’ve been watching yoga videos on YouTube and trying to do the poses. It just isn’t the same as coming to a real class.
A: Technically, that isn’t a question. But my usual response is as kind and gentle as I can be: of course there are significant differences between following along with a recorded class taught by a total stranger and attending a group class or private lesson. Neither style of learning is going to be right or wrong for all individuals. I do caution students about some of the digital resources available on the Internet, especially if they do not know the credentials of the teacher.
The digital content that I currently recommend includes the following:
Yoga International (yogainternational.com) – both free and paid membership options depending on which content you want access to; I regularly read articles and watch demos to inspire my own practice and then incorporate some of these elements into my teaching style. Also, YI recently developed a smartphone app – a great option for traveling yogis to practice on the go.
Iyengar Yoga National Association of the United States/ IYNAUS (www.iynaus.org) – the Research and Resources posted on this site are very valuable for more experienced students and yoga teachers; beginners can also benefit with some context about the Iyengar yoga method
The Ashtanga Yoga Collection (Introduction / Primary Series / Secondary Series) DVD with Richard Freeman – this is a great video series about Ashtanga vinyasa yoga; I highly recommend the introduction video for beginners and advanced students. Richard Freeman instructs proper breathing, transitions, alignment, and more in the Ashtanga tradition
Q: What are some other resources about the more spiritual practice of yoga?
A: To be honest, I don’t know if I’ve ever been asked this question. But it’s one I hope students might eventually be curious about. Some books I can recommend:
The Mirror of Yoga: Awakening the Intelligence of Body and Mind by Richard Freeman
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
Inside the Yoga Sutras: A Comprehensive Sourcebook for the Study & Practice of Patanjali’s Yoga Sutras by Rev. Jaganath Carrera
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