Yoga at Home with Laura, Self-taught Yogi!

Yoga at Home: Key Advantages of a Home Practice-A Review

 

 

I read Moving Toward Balance, the book shown above (which I recommend...) a few years ago as part of the research for my own book, Yoga at Home:  Gain Energy, Flexibility, & Serenity in 20-30 Minutes a Day (published in May 2011 and available on Amazon.com at http://www.amazon.com/dp/1453898360).  Rodney Yee is a well-known yoga instructor with dozens of DVDS and yoga classes.  I was pleasantly surprised to read Yee's following statement:

"Home practice trains people to focus their minds on their bodies in a way that no amount of time in the classroom could." 

Now before droves of devoted yoga class attendess and fans start protesting, I would like to offer several reasons why I agree with Yee on why home yoga practice may be superior to yoga in the classroom- even with a top notch instructor.  And, I want to point out that I am NOT discouraging people from taking yoga classes!  Not in the least!  I feel, however, that it IS invaluable to become acquainted with the benefits of a home practice because it can make yoga accessible to people who simply don't have the time, money, or confidence to attend a class.  They are as follows:

1)  In a home practice, you determine your pace - not the instructor.  Granted, some instructors offers suggestions for yoga newbies on how to adapt their practice or how much they may want to limit themselves when they begin - but, there still tends to be some at least subconscious pressure to keep up with the instructor.

2)  At home you can spend more time on a given pose as you learn it or you can repeat poses as needed.  How often or readily can you do this in a class?  Not often - normally you have to follow the instructor's movements and timing.

3)  Assuming you can create your own dedicated and solitary practice space at home, you have fewer distractions when you practice yoga at home.  You don't have people on either side of you inches away on their mats.

4)  You compete only with yourself.  There are no super flexible and "bendy" yoga jocks around you to make you feel "less than...!"

5)  You usually can better control the ambiance and your surroundings in your home studio and with greater focus and relfection. you have more opportunities to listen to your body as you are not distracted by other bodies all around you.

6)  You choose your music (or lack thereof) or silence - you can customize and change your home practice every single day to fit your moods and needs.

All of these benefits and factors are what have motivated me to practice yoga at home for more than 4 decades.  Check them out for yourself and report back to me - soon!

Yours for doing yoga at home,

Laura Venecia Rodriguez, the beginners' yoga at thome coach

 

Yoga at Home: Yoga Home Practice Basics-Guest Post by Shar Ray

Doing the Half-Locust in my home studio

Below is a guest blog post by Shar Ray of Dahn Yoga.  Thank you, Shar, for sharing a helpful overview of the basics of doing a home practice!  You can use this article as a checklist.

For more details on each of individual suggestions, check the archives of this blog.  One point I would like to make- I personally do not use any props such as blocks. I just stretched as far as I could with the poses when I began yoga and allowed my body to gradually acclimate to certain poses over time. However, many people these days may find props useful - just do what is comfortable and enjoyable for you!  

Also, probably many people would benefit by first attending classes before doing a practice on their own. I just didn't do this myself.  Although I have attended classes off and on (much more "off than on") and incorporated some tips and techniques I learned from the class into my home practice,  I am 95% self-taught. But, classes are wonderful for people who enjoy the camaraderie of practicing with others.I am just too much of a klutz to keep up with a class!  Because I have practiced yoga carefully and slowly, I have not had an injury from  yoga in over 40 years.

Creating your own home yoga studio will inspire you to practice often - by Shar Ray of Dahn Yoga

Do you love the relaxed, serene yet energized feeling you have at the end of a yoga practice, but sometimes miss your favorite class or don't want to spend the money on a pricey studio package? Perhaps it's time to adjust your mindset, because you can practice yoga right in your own home.

Remember that it's a good idea for beginners to attend some sessions with trained instructors before trying yoga at home. These experts can give you important guidance on how to properly perform poses, thereby helping prevent injury and ensuring that you get the most physical benefits from the positions. But once you feel like you have a solid base of knowledge about yoga, you can begin to practice on your own. Better yet, consider inviting a friend or two over to join you, as this is a great way to form common bonds. Additionally, you and your workout partner can teach each other things and watch to see if it looks like one is straining during a pose.

Perhaps the one thing holding you back from trying this at home is the lack of a calming space in which to exercise. It might take a little bit of work, but most people can create relaxing areas in their home. Take a moment to assess all of the potential spaces around you, looking for one that is relatively free of distraction, noise and has plenty of room for you to stretch and move around. Also, take into consideration whether you plan to use candles or incense in this area. If so, it should be well-ventilated and not have curtains or other things that might catch on fire. It's a good idea, especially for people who are elderly or have certain conditions, to keep a phone nearby when practicing yoga, whether it is landline or cellular.

Next, make sure that you have a good-quality mat. This will not only cushion your wrists, feet, knees and hips while doing yoga, but the non-slip surface will provide stability. Moreover, it's helpful to use the shape of the mat as a gauge with which to align yourself. Blocks are a great prop, especially for people with limited flexibility. For instance, bending poses that require the practitioner to stabilize themselves with their hands on the ground may be difficult for people who don't have this kind of flexibility. In these instances, a block comes in handy.

Even though it has a reputation for being more calming than anything, yoga can make you sweat. As such, you should always have a bottle of water and a towel near you while practicing, and it may also be a good idea to have a fan in your yoga space so that you can cool down easily if things get too hot. Dahn Yoga is one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga. Dahn Yoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung."  - Guest post submitted by Shar Ray of Dahn Yoga

Yours for a joyful home yoga practice,

Laura Venecia Rodriguez, The Beginners Home Yoga Mentor

 

Yoga at Home for Beginners: Money is Not an Excuse to Skip Home Practice

I remember the lyrics from some catchy tune that came out when I was in college (dating myself!) that went, "Money, money, money."  I couldn't locate the song.  But several other bands including Pink Floyd and Abba released their own "money" songs back in the 1970s (back in that day).  And more have come across the airwaves in the decades since then. But that one song still reverbates in my ahead along wih the "Wall Street Shuffle" (which would be so appropriate to play now in light of the protests again Wall Street!). As we know, since the severe recession of 2008, money or the scarcity thereof still dominates media headlines.  But, it need not be a consideration in your yoga practice.

A few months ago I sent my uncle a copy of my book, Yoga at Home:  Gain Energy, Flexibility, & Serenity in 20-30 Minutes a Day.  After perusing it (but not really reading it!) he passed it on to his daughter, my cousin Rachel, because for several years she apparently has had an interest in yoga but neither had the time nor the financial resources  to invest in a class.

Therein lies the beauty of a home yoga practice!  After buying a yoga mat and a book and DVD or two, that's all you need - unless you invest in a monthly yoga online course that has a subscription fee.But, overall, the economics of a yoga practice at home can hardly be beat.

Last week I came across an article whose headline read, "Yoga Can Cost Practitioner $10,779 Per Year." The article stated that was the cumulative cost of classes, all kinds of yoga attire and yoga gear, special massages, conferences, and retreats and so forth for a woman starting and continuing a yoga practice year-long in New York City.  Granted, this is an exceptional case - not the norm.  But, when people face financial challenges, they often drop what they consider luxuries which would include yoga classes, however moderately priced they might be.

However, if you practice yoga at home, you don't need designer yoga pants and tank tops or anything beyond your mat (and it need not be a $800 Gucci mat!) your books, and DVDs.  So, regardless of the national economy or your personal economy, limited money never needs to be a reason for skipping your home yoga practice!

Yours for practicing yoga at home regardless of the economy,

Laura Venecia Rodriguez, the beginners' yoga at home coach with heart

 

Yoga for at Home for Beginners: Yoga Plus Aerobics is My Regime

A friend's sister-in-law who reads my blog recently asked if gentle hatha yoga is the only daily exercise I do. As I mentioned in a post several years ago (I have been writing this blog for almost 3 1/2 years) and off an on since then, gentle hatha yoga is one of the 3 principal pillars of my efforts to lead a healthy life style. The other two are 1) jumping on a mini-trampoline (6 times a week) for aerobic benefits and the myriad benefits it gives your immune system because of the specific dynamics of that particular exercise, and 2) eating as healthfully as I can by eating primarily whole grains, veggies, some seafood, fruit, and avoiding or minimizing eating sugar-laden foods, dairy foods, red meat, and poultry. I also meditate/pray daily - spent time in the silence. If I happen to oversleep or have a late night I will combine my meditation with the yoga practice.

If you practice the more intense forms of yoga like power yoga of more rapidly moving vinyasa yoga, you may not need to add aerobics. However, I am too much of a klutz to do those forms of yoga so I balance my slow gentle yoga workout with a fast-pacing dancing routine on the trampoline. By so doing, I figure I cover all my bases. For me, both are essential. And, know, I am exercising 3 hours a day - just 50 minutes during the week and 60 or a bit more on weekends.

Yoga plus aerobics plus healthy eating helps you feel and look your best.

Laura Venecia Rodriguez

 

Yoga for Beginners: Home Practice: You Can be Your Own Best Guide

Sometimes I feel "guilty" (slightly....) about learning yoga from books and an occasional DVD or television broadcast and not from attending a class.  "I could be missing something from 'professional' instruction, I muse. However, my occasional concerns were allayed the other day when I read a Yoga Journal (June 2010) interview with instructor Barbara Benagh.

Seeking to heal an injured back, Benagh learned yoga years ago by attending Iyengar yoga classes. Iyengar yoga, which pioneered the use of props (cushions, blocks, straps, etc.) to help people perform yoga poses, focuses on body alignment.  Benagh shared that over the years she began to experience certain sensations during her practice that she asked her teachers about. None could give her guidance about this until she met instructor Angela Farmer who she said, "doesn't teach you how to do yoga.  She teaches you to tap into your own curiosity...She really helped me to trust myself, so instead of asking, "Is it ok to move from within?"  I just do it."

Exactly!  I could not agree more!  You can learn core yoga principles and poses from instructors, but ultimately, you are your own best guide. In the quiet of your own home studio and doing poses on your own, you learn to tap into your body's whispers and wisdom. If you move slowly and mindfully, you will not injure yourself and you will experience a greater oneness of your mind, body, and spirit than you probably would in a class.  Benagh sums it up when she says that if her students learn from her how to seek equilibrium when doing poses and wake up their soul..."I think their practice will bloom and they won't need me."  Thus, I believe classes are fine for pointing you in the right direction, but for me, yoga magic ultimately occurs when I practice on my own.

Yours for tapping your inner guidance,

Laura Venecia Rodriguez

 

Beginners Yoga: Hot..Hot..Hot...Yoga - Get the Benefits at Home

Do you remember that Buster Pointdexter song of the early 90s called, Hot, Hot, Hot.  It's a great dance tune with simple lyrics - "I'm hot, you're hot, she's hot, he's hot!"  Well that's what the people in this photo have just finished doing -  some hot yoga - looks like they're taking a breather.

So, what's the heat on hot yoga?  In all candor, I can't comment from personal experience about this form of yoga that is apparently practiced in rooms heated to a minimum of 105 degrees F with a humidity of 40%.  Ooh - I'm sweating already!  I  have overheard some colleagues at work talk about the hot yoga classes they were really getting into.  Yogi Bikram Choudhury popularized this form of yoga starting in the early 1970s and it has generated lots of controversy.

On one hand, hot yoga which is comprised of 26 yoga poses (including the cobra, locus, bow, and other poses I talk about in my book) and breathing exercises reportedly promotes general wellness by stimulating one's circulation.  Also, the steam room type of environment facilitates deeper stretching and relaxation while also helping to prevent injuries and relieve tension. On the other hand, beginners often experience dizziness and nausea until they acclimate to the intense heat and rigorous workout.  Bikram yoga has also been criticized for its many competitions which some yogis (including me) believe contradicts the peaceful nature of yoga.

Well, guess what?  You can gain the benefits of hot yoga and avoid its downside by doing the following in your home practice:  1)  Take a nice steamy hot shower or bath at home right before you do yoga - that will help loosen your muscles so you can deepen the stretches yourself; 2) ensure your environment is warm with no nearby cold drafts; 3) breathe deeply inhaling and exhaling through your nostrils in sync with your poses - inhale as you compress your body and exhale as you release; and 4) focus on your body intently as you stretch and hold your poses.

Guess what - you'll gain virtually all the touted benefits of hot yoga without the potential problems.  Give it a whirl and you'll be hot hot hot just as Buster Poindexter says!

Heatedly yours,

Laura Venecia Rodriguez

 

Hatha Yoga for Beginners: For Me, the Non-Athlete, I Focus Best Alone

An article in the September 2009 issue of Yoga Journal more than convinced me that my hatha yoga practice will no doubt remain private - forever.  Well, maybe I should not be that definitive, but, I can't help but feel the truth of that statement.  The article, Come to Your Senses,  discusses how to achieve true tranquility by drawing your senses inward when you practice yoga.

The author, Jennifer Rodrigue (hey - she's almost got the same last name!) discusses her experiences one day in an Ashtanga Yoga class when she noticed a new class participant practicing advanced, complex techniques with total composure, focus, and deep breathing.   As the author stated, "He was truly in his practice.  Even more than that, he was in himself."  Ms. Rodrigue then went on to discuss her growing self-consciousness about doing poses that were challenging and at times a struggle for her while the "mystery man" just glided through his poses, oblivious to his surroundings.

After a few months of practice dedicated to withdrawing her senses from distractions and turning her focus inward, Ms. Rodrigue achieved her aim of being able to emulate the mystery man's skill in staying focused, composed, and moving smoothly. I bet it would take me a few YEARS to achieve this result if I practiced yoga in a class.  I don't mean to knock classes - but, I agree in many ways with my friend who considers yoga a practice as sacred and private as sex.  Especially if you are a non-athlete like me - aka total klutz...it is so much easier for me to focus inward and stay composed if I am not in a class with athletic mystery men or women in front, behind or on either side of me who will make feel like I am a kindergarten student plopped in the middle of a high school calculus class.

In my private home yoga practice I don't compete with or feel dwarfed by anyone else's achievements.  It's much easier to stay focused inward when it's only me, myself, and I in my home yoga studio....

Wisdom of the Day:  "I can best focus inward during my yoga regime when I practice at home alone."~Laura Venecia Rdoriguez 

Hatha Yoga for Beginners: A Home Practice Meets YOUR Needs

Yesterday morning I remembered why I love doing yoga at home!  Shortly after I woke up and emerged from my bed I noticed odd sensations in my hips, especially my left hip.  It wasn't pain- maybe it was just slight stiffness.  Something was off kilter -  I had probably slept in an odd position. Who knows?  Since it lasted the next hour or so before I did my yoga practice, I figured I would zap the quirky feeling in my hips with yoga.

After a warm shower I rolled out my yoga mat and began my morning practice. However, I changed my routine.  I added repetitions of hip-opening poses such as the ankle to forehead stretch, the backward bend, and the knee and thigh stretch (the latter to relax muscles in my thighs leading to my hips). And, I held each of these poses longer than I usually do.

Guess what?  Yoga worked!  Whatever kinks or stiffness had been in my hips not so mysteriously disappeared and I was back on track.  Now, I have participated in only a few yoga classes.  But, my experience has been that the yoga instructor develops the routine that everyone follows.  There are few or no opportunities to tailor the sequences to your own needs of the day.  That's why I believe that home yoga practice has such an advantage over a class session.  You can customize it to fit YOU.

Thought for the Day: "Practicing yoga at home allows you to tailor make a regime to fit your personal needs."  Laura Venecia Rodriguez

Simple Savvy Steps to Yoga Success: A Key Advantage of Home Practice

About a year ago I was riding the metro home one afternoon when I overheard a two men engaged in a conversation a few seats away.  The one man was talking about his workout schedule at his gym.  I can't remember what time of day he went to exercise, but it was a time when lots of other people had the same idea!

He complained how some people monopolized some of the equipment preventing others from getting their workout or at least delaying them from doing so.  Granted, he was not talking about a yoga class but he went on for a few minutes bemoaning the fact of what a pain it is to vie for spot on a machine!  As I heard this, I immediately appreciated why I love my home yoga practice (along with my aerobics routine on my mini-trampoline).  I never have to vie for a spot - my home "studio" is open 24/7, although mornings are my preferred time.

Even if you take a yoga class and there are many good ones out there, you may still have to "vie" for a spot close to the instructor so you can easily follow along with him or her.  That means getting there a bit early which may not always be feasible.  Also, if the class if popular, not only may you have to vie for a spot, but your spot/space make likely be only a few inches from someone else's spot.  So, different strokes for different folks, but having a home yoga practice offers that key advantage of not having to vie for a space on the floor or a spot on a piece of equipment!

Laura's thought for the day:"Home is not only where your heart is, but where your 24/7 yoga studio can be as well."

Simple Savvy Steps to Yoga Success: Home Yoga Economics

 Doom and gloom talk about the dire state of our economy can be heard all the time and practically everywhere.  It can cause tremendous stress even if you personally have not had the misfortune of losing your job, your home, or seeing your investment funds lose half their value.  Of course, hatha yoga can help you offset the stress.  But, for some people, paying for yoga classes at this time may be at least temporarily out of reach.  In the March 2009 issue of Yoga Journal, one reader says, "yoga has become such a huge business and the class prices make it so hard for a regular person to practice in a beautiful, safe, friendly environment."  In response to this challenge, one yoga instructor in New York makes his studio classes available to anyone on a donation basis.  You can't argue with that laudable offering.  Admittedly, however, the classes are quite crowded.

I don't like crowds while doing yoga so I prefer an alternate solution-- home yoga practice!  How can you beat it for time flexibility and low cost or not cost?   As another reader of same issue of Yoga Journal says in expressing gratitude for the Yoga Journal's Complete Guide to Home Practice, "As a yogi, mom of two, and member of our struggling economy, I've found it difficult to come up with the time, money, or knowledge to fit yoga into my life and budget.  This guide has given me the inspiration and knowledge to fuel my personal practice." Yes, with clearly explained, step-by-step instructions, home practice can make yoga accessible to more people, no matter what the economy is like!

Wisdom of the Day:  "In this time of economic turmoil, let your practice be a refuge and a tool for responding creatively to change."~Dayna Macy, "Shelter from the Storm," Yoga Journal, March 2009.