Yoga at Home for Absolute Beginners!

Yoga at Home: Yoga as "Innercise" and Immobility

  Yoga poses like the shoulder stand exemplify "innercise" and immobility

In Yoga, Youth, and Reincarnation, the late journalist and author Jess Stearn who benefited physically, mentally, and spiritually from learning yoga in the mid-1960s, explained the difference between traditional Western "exercise" and yoga asanas (poses).

"The English word "exercise" implies something strenuous, an exertion, with the prefix "ex-" denoting projection out into action.  Asana means just the opposite, not so much exercise as "innercise," a condition of blanced tension achieved with minimum movement and expenditure of energy."  Stearn also notes that the main purpose of yoga poses is to develop "inner power and control by habituating the body to various modes of immobility.  The aim of this discipline is not listless passivity but rather an increase and conscious possession of vital forces."

What does this mean to the yoga beginner who develops a home practice?

It means, as I have advised ad nauseum, that as you learn yoga, you will benefit ALWAYS proceeding gently, carefully, and slowly and "cultivating" what Stearn calls a "sensitivity so that one can judge for himself how far to go and when to stop. No teacher can feel another's pain threshold nor gauge subtle conditioning factors based on body chemistry, glandular balance, nervous coordination, and emotional environment."

Amen!  We would see far fewer yoga injuries if people practiced yoga with this approach always in mind.

Yoga has become so trendy that I believe people push themselves to keep up with classmates in the yoga studio or to follow along with the instructor even if their bodies are not yet ready. Strenuous yoga classes abound and more like traditional "exercise" because the participants move rapidly from pose to pose with no pauses, sometimes in heated rooms designed to induce profuse sweating.

However, in my not so humble opinion, the beginning yoga student can gain the most energy, flexibility, serenity, and self-awareness by first learning slow, gentle yoga.  "Innercise" and immobility may not be as visually impressive but they can be just as, or even more beneficial.  Indeed, sometimes you truly can "do less and achieve more."

Laura Venecia Rodriguez, the Beginner's Yoga at Home Coach

 

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Also see:  http://www.DoYogaAtHomeNow.com

 

Yoga at Home: Some Consider Yoga Sacred and Private Like Sex

Recently, one of my business colleagues revealed an interesting reason for doing yoga at home.  It's "sacred and private like sex," he told me.  Hmm. I never thought of it that way.  Born in Romania where yoga (and other practices like the martial arts) were not practiced in public when he was growing up, he taught himself yoga from a detailed book by Mahamandaleshwar Paramhans Swami Maheshwarananda in the privacy of his home.

When my colleague moved to the United States, he was surprised and amused to learn that people learned yoga in group classes. He told me that it would be too distracting for him to have people on either side or in front or behind him in a class, especially if they were good-looking women!  In all seriousness though, he attributes many significant positive changes in his life to his private home practice of yoga and meditation that allows him maximum focus.  If he had NOT started yoga, he said, he might have "ended up in prison." Years later, he still considers yoga sacred and private and therefore prefers to continue his practice in private at home.

Yours for enjoying a sacred, private yoga practice at home.

Laura Venecia Rodriguez, the Beginner's Yoga at Home Coach

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Also see:  http://www.DoYogaAtHomeNow.com

 

Yoga at Home: Simple Tips to Practice Safely

Always enter and exit inversion poses like the plough, s- l-o-w-l-y and carefully!

About a year ago, New York Times journalist and yoga practitioner, William J. Broad,  rocked the boat in the yoga world and generated lots of dialog and arguments by presenting what he considered the "dark" side of yoga, its potential and serious dangers.

Since then, the debate has continued  about yoga's safety and what practitioners can do to avoid injury. "Practice Awareness," an article in the February 2013 issue of Yoga Journal tackled the issue of injuries and how to avoid them by reporting the results of an inquiry to yoga practitioners posed on Facebook and by interviewing a paenl of yoga experts and teachers.

As I have stated previously in this blog and in my book,Yoga at Home:  Gain Energy, Flexibility, and Serenity in 20-30 Minutes a Day, I have not experienced any yoga injury nor suffered from soreness post-practice in my 40+ years of doing gentle hatha yoga.  The following advice is what I would give to any yoga newbie in order to practice safely:

1)  If you are totally new to yoga, begin with a slow, gentle type of yoga practice like the hatha yoga practice I do in which each pose is executed slowly with definite pauses of 5-10 seconds between poses (you can learn other forms later but start with slow yoga -especially if you're out of shape!)

2)  Thoroughly assess your physical condition- all your strengths and weaknesses before beginning your yoga practice.  The longer you have been out of shape, the slower you should go and more caution you should take as you begin yoga poses. Seriously, start with only 5 minutes a day and add no more than 5-10 minutes a week - until you reach 30 minutes a day (or longer if you so choose and have the time).

3)  NEVER strain your body to the point of pain in any pose nor push yourself to impress yourself or anyone else (e.g., an instructor) until you intuitvely FEEL your body is ready - and really think about this. Focus on FEELING your way into each new pose.

4)  Synchronize deep inhalations and exhalations with your movements and move in as slow motion as possible (as if in a  dream).  I repeat this because it is SO important.

5)  Pause at least 5-10 seconds between EVERY pose and rest for at least a few minutes after each yoga practice.

6)  Accept that your body may not lend itself to every single type of yoga pose- especially those complex, pretzel type movements and holds.  Don't compare and compete with anyone else.

Follow the above guidelines consistently and your chances of injury will decrease dramatically!

  ^TM

Also see:  http://www.DoYogaAtHomeNow.com

 

 

Yoga Home Practice: Patience IS the Answer-Results Can Take Time!

 

 

"When you make an investment in wellness and prevention, you shouldn't expect an immediate return." Steven Lipstein, President BJC Healthcare, a major St. Louis hospital system.

The above comment was a response to the results of a recent study that evaluated the return on investment BJC Healthcare, a large hospital system, gained from investment in employee wellnesss programs.  Independent researchers assessed the effectivneness of the programs and reportedly found mixed results. Although the system's hospitalizations for six major conditions for its participating employees and their families plummeted by 41 percent, these savings were offset by increased expenditures on outpatient costs. 

However, the final "verdict" has yet to be determined, in my view.  And,I agree with Mr. Lipstein. 

Although the wellness programs launched by BJC Healthcare begin in 2005, they were tracked only for 2 years.  Granted, people can substantially improve their health in a 2-year period if they engage in regular healthy exercise and eating habits. However, for companies to make definitive conclusions about the programs' effectiveness in saving on healthcare costs, a longer time frame is needed.

Health conditions like chronic heart disease, cancer, and other serious conditions take years to develop. Likewise, it may take more than a couple of years to see dramatic, long-term improvements in health resulting from wellness programs.  Corporations need to transcend the historical short-term mentality that measures changes based on quarter-year terms and focus on results seen in 5 and even 10-year periods.

As author Darren Hardy says in The Compound Effect, an inspiring book about the value of small, incremental steps taken daily, "In order for the compound effect to work, you need to be patient. Most of these daily changes won’t provide immediate results. If you reduce your calories by 150 today, you won’t see a difference today or even this week. The same is true with working out. You can go bust your butt at the gym and you won’t see results today or this week. These daily disciplines must be given time to produce results."

And, you should apply the same approach to your home yoga practice, especially if you are a beginner!  That is my point in sharing this story.

I have reaped enormous benefits from yoga because I practice it day and day out and as Hardy says, "it's the daily practice over time that reaps profound results."  If you have exercised little in 5 or more years, your ability to stretch and bend your body into even the simplest yoga poses will likely be limited.  And, it may take you weeks or even months before you notice any discernible increases in your energy, flexibility, and serenity. 

But, patience is the answer!  Just continue doing as much as you can daily and eventually your body is going to respond.  Be present in the moment as you practice.  Don't look anxiously for results.  Just do and trust and- "rinse and repeat daily."   You will see wonderful results over time - I can virtually guarantee it.

Laura Venecia Rodriguez, the Beginner's Yoga at Home Coach

  ^TM

Also see:  http://www.DoYogaAtHomeNow.com

 

 

 

 

 

 

 

 

Yoga at Home: Use Imagery and Practice With Eyes Shut

When I do the Backward Handclasp, I imagine that I am stretching my arm way up high and touching the clouds (yes, I really do!)

Use Imagery and Practice With Eyes Shut

Every so often, it's useful to review simple techniques that can really enhance your home yoga practice. This morning I put my energy into amping up two techniques I have spoken about in the past that make yoga even more fun and rewarding.  And wow - I felt super energized and blissful after my practice!

The first technique is to use vivid imagery as you move and stretch through various poses.  The principal benefits are that 1) the images make the practice more fun and creative and 2) you may notice that you can stretch farther more easily and quickly.  

When I do the backward handclasp as shown above, I imagine that I am extending my arm up as high as possible so that I could touch a cloud.  And guess what, I really f - e - e - l  the stretch in my arm and around my waist as well.  And, it adds a childlike spirit to the practice!  Likewise, when I do a backward stretch, I see myself swimming the backstroke in and stretching back as far as possible to reach and touch the end of the pool.  As a result, I stretch f- a- r- t- h- e- r than I would otherwise.

The second technique is to practice yoga poses with your eyes "wide shut."  Granted, I can't do this with poses such as the Eagle that require a lot of balance and for which I usually fix my gaze on a spot on the floor to help be balance.  However, it is possible to practice with your eyes shut for many poses.  What you gain is 1) a greater inward focus because you have no visual distractions and 2) as a result of number 1, you become more attuned to how you feel and how you move. 

Consider using these two techniques regularly to keep your practice fun and most effective!

Laura Venecia Rodriguez, the Beginner's Yoga at Home Coach

  ^TM

Also see:  http://www.DoYogaAtHomeNow.com

 

 

Yoga at Home: Repetition is the "Mother of Skill"

It took me many repetitions to "master" the Eagle pose

Over 20 years ago, I attended a few seminars by motivational speaker Tony Robbins who often stated that "repetition is the mother of skill."  I don't know if it was he or someone else who actually coined that phrase, but a mini-article in the March 2013 issue of Yoga Journal states a similar philosophy- that "repetition is the key to yoga mastery.

The mini-article presents a valuable recommendation which I realized that I need to implement with new poses that I intend to learn in the future, namely, "When you practice doing the same pose several times in succession, learning is taking place at a cellular level.  This learning is not about running your mind through all the technical instructions but rather engaging the body so that the muscles remember how the alignment of the pose is mean to feel."  

Beginning yogis would be wise to try this technique!  Just as the only way to master driving a car, i.e., - being able to move from the initial clumsy and at times, nerve-wracking manuveuring of a large vehicle to a skill that becomes second nature and unconscious is through frequent practice and repetition, learning and mastering yoga poses can happen more easily through repetition not only by daily practice but also by practicing new poses several times in a row.  Another benefit of repeating yoga poses is that, if you're like me, your body will start craving doing yoga poses.  If I miss more than a day of yoga, my body admonishes me by sending me a signal that I have missed a vital part of my day.  Try it and see!

Laura Venecia Rodriguez, the Beginner's Yoga at Home Coach

Awaken the Wisdom Within Communications, LLC^TM