Welcome to Spring of 2023, New Zealand! The days are getting longer and it’s time to get out of winter hibernation. I hope you got through the cold season OK and are ready to dust off those yoga mats.
In this post I want to talk about the elephant in the room, that most of us are all too familiar with – the fact that we struggle with starting and maintaining a regular home practice. But I promise you, once you manage to create the habit and integrate it into your routine, a regular yoga (and meditation) practice is so worth it. It will improve your every day!
Here is some guidance on how to begin and maintain a consistent yoga practice at home, and some tips for what to do when you encounter obstacles along the way.
Find Your Why:
Begin with intention. Ask yourself why you want to start a home yoga practice. Is it to improve your physical health, reduce stress, or find a sense of inner peace? Understanding your motivation will help keep you committed, especially when the going gets tough. Even better: write the intention down (in your journal or on a visible post-it) and revisit it every day to remind yourself.
Create a Sacred Space:
The most common advice you will hear is to set up a dedicated space in your home for your practice. This can be a small corner or an entire room, but it should be your sacred space for self-care. Make it inviting and free from distractions, so you can fully immerse yourself in your practice.
In reality, this is not always possible though, so you may need to improvise and and temporarily modify an existent space. For example, tell others in the house to leave you in peace for a while and close a room’s door; move some items to the side to create a safe space, roll out your mat, and create a relaxing atmosphere (lighting? music or ear plugs?). Alternatively, look for a space to practice outside – on the deck, grass, beach, park…. dress appropriately to stay comfortable and enjoy the fresh air.
Set Realistic Goals:
Start with attainable goals. If you’re new to yoga, aim for one or two session a week, and gradually increasing the number of sessions and their duration as your practice develops. Remember, it’s more important to practice regularly, even if it’s only for 15 minutes, than to set lofty but unsustainable goals.
Embrace Variety:
Don’t limit yourself to one style of yoga. Explore various forms and find what resonates with you. I love a mix of powerful Vinyasa flows and introspective Yin practices. On crazy busy days, my practice may be 5 minutes of lying on the floor in a restorative position just breathing. Your journey might be just as diverse.
Use Online Resources:
There is an abundance of online yoga classes and tutorials. If you can’t attend in-person sessions, consider streaming classes or using instructional videos. Do make sure that you seek out classes that are tailored to your level of experience, to avoid unnecessary strain and injury.
If you are new to yoga, and especially if you have a health or mobility issue, I would advise you to seek some (private) in-person classes to get started, to ensure that you learn how to adjust postures to your body and needs from an experienced teacher. I can offer custom in-person private classes, as well as online video and audio classes, tailored to your needs.
Incorporate Mindfulness and Meditation:
Integrate mindfulness and meditation into your yoga practice. Meditation is easily integrated at the start and/or end of your practice, and has a range of scientifically proven benefits – as with your physical yoga practice, get started with short guided meditations or seek out a meditation teacher to support you. Breath awareness and mindful movements throughout your physical yoga practice can deepen your experience, offering both physical and mental benefits, too. My mindfulness courses and retreats can complement your yoga practice beautifully.
Stack your Habits:
Identify a current habit you already do – for example, you get up before the rest of the family to drink your coffee in peace and quiet – and attach your new habit (your home practice) to this existent one. By integrating a new habit into your existent behavioral patterns, by conducting it right before or right after an existent habit, you build on your existent behavior and build a new stack of habits. So, for our example of getting up early for your coffee, you might drink your coffee a bit quicker by not scrolling through social media posts at the same time, and instead add on a 15 minute yoga practice, before everyone else gets up 🙂
What to Do When You Fall Off the Bandwagon:
Be Kind to Yourself.
Life can get hectic, and sometimes we miss a practice or two. It’s okay. Be compassionate with yourself and recognize that everyone has their off days. The key is to get back on the mat when you can.
Modify Your Schedule.
If your initial schedule becomes challenging to maintain, adjust it. Find a routine that fits your lifestyle. The consistency is more important than the specific time or duration of your practice.
Seek Accountability.
Share your goals with a friend or join an online yoga community to stay accountable. Connecting with others who share your passion can provide motivation and encouragement. Even better, get a friend to practice with you!
Reflect and Adapt.
Use moments of pause to reflect on your practice and make adjustments. Remember, yoga and mindfulness are not about perfection but progress. Learn from your experiences and keep evolving. Journaling is a wonderful mindfulness tool, which can help you track your habit of practicing, and help you keep note of your progress and reflections.
Conclusion:
Starting and maintaining a home yoga practice is a beautiful and deeply personal journey. Embrace the ups and downs, as they are all part of your growth. If you ever feel overwhelmed or uncertain, reach out to me. I’m here to help you find the right yoga and mindfulness practices that will enhance your quality of life. As we navigate life’s challenges, yoga and mindfulness will be your trusted companions on the path to a more conscious and vibrant existence.
Do you have any advice on what helped you start and maintain a home yoga practice? Please do share your experience in the comments below.
(The photo used for this blog post was taken by Mikhail Nilov, and downloaded for free from www.pexels.com)
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