Yoga at Home for Absolute Beginners!

Guest Post: 5 Rituals to Enhance Yoga at Home by Katherine Hanlon

Yes, readers - it has been ages since I've updated my blog! 

But, in 2022, I plan to offer your monthly blog posts to inspire and enhance your yoga practice.

Hopefully, you have continued your yoga practice at home in 2021. To enhance your home practice, please enjoy the guest post submitted this month by writer Katherine Hanlon.

She works with a group that is immersed in the world of mindfulness, self-care, and spirituality.  Check out their website:  https://mindfulsouls.com.

 

5 Mindful Rituals to Enhance Yoga at Home

You probably know that yoga is a super beneficial physical practice for the body, mind, and soul.

But as relaxing and restorative as yoga may be, it is not easy. Therefore sometimes, we need extra motivation to go back to the mat. What if you could complement your yoga practice in different ways to help you enjoy the exercise more? Maybe even explore more of your spiritual side at the same time? Let's take a look at five mindful rituals that can surely enhance your yoga practice at home!

Meditation

Meditation and yoga go hand in hand. Meditation is often a big part of yoga classes. It can be a great starting point for your yoga session as it will set a foundation for a focused and quiet mind.

Meditation also helps keep the mind sharp and clear, perfect for enhancing your yoga progress and helping you do yoga postures correctly.

You can also end your yoga session with a meditation to reflect on what you've learned, how you've progressed, and to express gratitude for being alive.

Aromatherapy

What can be more wonderful than moving and flowing together with beautiful scents from nature?

Aromatherapy offers a diverse set of applications. You can choose from creating a ritual with essential oils or engaging in smudging, topical skin applications, bath bombs, and beyond.

To best enhance your yoga practice, diffuse essential oils evenly to cloak the space around you. Aromatherapy is used principally for stress relief and relaxation, which relates to yoga perfectly!

Here are some of the best scents for your home yoga:

Lavender is excellent for relaxation and has calming properties.
Peppermint can improve concentration.
Sandalwood's scent heightens mental clarity.

Mantra Repetition

The word "Mantra" comes from Sanskrit, meaning "to release the mind." And there's even a separate meditation method known as "Mantra meditation." Saying and repeating a particular mantra may help you concentrate and eliminate an unwanted stream of random thoughts.

However, a mantra will only be effective if you truly believe the idea behind it or if it has personal meaning for you. Therefore, make sure to create a mantra that is unique, impactful, and important to you. You can also use ancient and powerful chants such as OM that are time-tested and will act as a powerful meditation tool.

You can use a mantra during your pre-yoga meditation or while doing yoga.

Use Natural Crystals & Their Energy

I know what you might be thinking – and that's alright! Even if you are highly skeptical of crystals' metaphysical properties, having a crystal nearby or in your hands can help you relax more and be more present at the moment. Natural crystals are best paired with meditation, or they can serve as a lovely decoration. And it is all about feeling the comfort of the natural mineral or making the yoga space feel more cozy and welcoming. Crystals have the power to inspire and change how we approach spirituality and its practices.

Here are the best crystals for mediation or yoga:

Rose Quartz and its soft pink colors can give a sense of self-love and bliss during yoga practice.

Labradorite properties and rainbow colors are excellent if you enjoy a bit of mystical ambiance in your space.

Selenite crystal and its blank white surface can blend in perfectly if you love having a minimalistic design around you.

Journaling

You are probably confused and wondering how journaling is even related to yoga? Keeping a diary can benefit people of all ages and help you with your yoga practice!

Journaling has the unique power to free your mind of any feelings, thoughts, and experiences that might distract you during yoga practice. You can also log your progress and goals as well as identify challenges you observe during your yoga practice.

The clarity you gain from journaling will allow you to focus better on your performance, improve your flow, and move more swiftly between asanas.

Conclusion

And there you go! Don't hesitate to try these mindful rituals and see if they positively impact your overall well-being and yoga practice. And who knows, you just might be pleasantly surprised!

_______________

Thank you again, Katherine Hanlon, for your guest post!

To my blog readers - yes, do yoga at home mindfully!

Laura Venecia Rodriguez

 

 

Yoga at Home: Smile as You Do Yoga!

 

Laura Venecia Rodriguez, The Mentor for Yoga Beginners Who Practice at Home

 

 

 

Yoga at Home: Tips from Yoga Athletes

 

 

 

https://www.typepad.com/site/blogs/6a00e54fd47339883400e54fd4733b8834/post/6a00e54fd4733988340240a48f47ce200b/edit#

 

Laura Venecia Rodriguez, The Beginners' Yoga at Home Coach

 

 

 

Yoga Practice: Tips from "Viva la Vida" by Coldplay/Neck Rolls Refresher

 

 

 

 

Movement 1

 

Movement 2

 

Movement 3

 

Movement 4

Neck Rolls

How to do the pose:

1.    Stand or sit erect and relaxed with your hands and arms at your sides or on your knees if seated.

2.    Breathe in and out slowly and relax for a few seconds.

3.    First inhale and gently drop your head so that your chin is resting on your chest on or below your collarbone or as far as you comfortably can reach in the beginning.  Hold for one or two seconds and exhale as you slowly raise your head and resume its upright position.  Repeat this movement two more times.

4.    Inhale and gently drop your head toward your back so the back of your head is touching your back or as far as you can comfortably go. Hold for one second.  If you are very stiff and haven’t done many neck movements in years, you may experience discomfort. Take it easy and move gently. Exhale and move your head back slowly to its upright position.

5.    Inhale and turn your head as far as is comfortable to the left side (no, you are not going to do a full head turnaround as in the Exorcist!), hold for a second, exhale and return your head to the center starting position. Be careful not to move your shoulders as you turn your head to the side.  You want to maximize the neck stretch.  Repeat twice more. Do the same movements to the right side and back three times.

6.    Inhale and move your head straight downward to the left side, hold for a second, exhale, and return head to upright position. Repeat twice more on left side.  Do the same movement on the right side three times.

7.    Inhale and drop your head very slowly until your neck is completely limp and your chin is resting on your chest on or below your collarbone, or as far as you can comfortably go.

8.    Ever so slowly, roll your head to your right side.  Keep your neck loose and allow the weight of your head to pull your neck muscles. Imagine you are a marionette and someone is gently maneuvering the strings that move your neck.

9.    Continue moving your head slowly until your head is touching your back.  (You are making a half, not a full circle).

10. Exhale and gently roll head back to the front.  Lift your head and resume its upright position.  Repeat twice more on the left.  Do the same movements on the right side three times.

Practice time:  3 repetitions of the above neck movements take about 5 minutes.

Additional comments/advice:

Neck rolls are feasible for most beginners. If you have had any neck injuries or whiplash, check with your physician or medical adviser before trying them.

If done gently, however, neck rolls can help strengthen the neck area and heal it from injury. As yogi Erich Schiffman recommends in his book, Yoga – The Spirit and Practice of Moving into Stillness, keep your eyes closed as you do the neck rolls to “magnify the sensations.”

At first, you may hear cracking or graveling noises in your neck as you move your head. I heard mild crunching at the top of my neck when I began doing neck rolls. However, with consistent gentle practice, your head should be able to revolve smoothly as if it had been well lubricated and any crunching or cracking noises should be minimal.  Remember, never jerk your head in any way. Think  s – m – o – o – t – h   movement.

Yours for gently rolling your neck for an energy boost.

Laura Venecia Rodriguez, The Beginners' Yoga at Home Coach

 

 

 

 

 

Create a Magical Yoga Practice in 2019!

 

 

You can find Donna Fahri's book at:

https://www.amazon.com/Yoga-Mind-Body-Spirit-Wholeness/dp/0805059709/ref=sr_1_1?ie=UTF8&qid=1546618421&sr=8-1&keywords=donna+farhi

And, to listen to the relaxing and moving theme music from the movie, Chocolat, click on the youtube video below!

 

Yours for creating a magical and powerful yoga practice in 2019!

Laura Venecia Rodriguez

 

 

 

Yoga at Home: Holistic Yoga Approach to Insomnia

Have insomnia?  Join me in an experiment this month.

 

 

 Below are instructions for the alternate nostril breath and neck rolls

 

Alternate Nostril Breath

 

Type of yoga pose:  Can be done seated or lying down 

Body parts targeted:  Lungs and nervous system

How to do the pose:

1. Sit in a comfortable position on your mat or in a chair with your spine erect (or lie down on your back on a mat or other flat surface).
2. You may choose to close your eyes.  Closing your eyes enhances the relaxation and calming effect of this technique.
3. Place your left thumb on but not closing your left nostril and place your index finger and middle finger on your forehead in the space between your eyebrows.  Exhale deeply from both nostrils.
4. Press down upon your left nostril with your left thumb and breathe in through your right nostril, expanding your abdomen and filling your lungs to the count of 4 or 8 or whatever count is most comfortable for you.
5. Press your index and middle fingers down on your right nostril and hold your breath for a count of 4.
6. Raise your left thumb off your left nostril and exhale all the air in your lungs through your left nostril to the count of 4 or 8.
7. Without changing the position of your hand, follow by breathing in through your left nostril for a count of 4 or 8.
8. Now press your left thumb down on your left nostril so both nostrils are closed.  Hold your breath for a count of 4.
9. Lift your index and middle fingers from your right nostril and exhale through your right nostril for a count of 4 or 8.

This completes one round of alternate nostril breathing.  Switch arms for the next found of breathing and go through the same routine starting by exhaling through both nostrils and then inhaling through the right nostril.

Number of repetitions:  3 rounds or do the breathing for five minutes alternating nostrils. With practice, build up the counts so you are inhaling, holding, and exhaling for a count of 8. Do this breathing technique any time of the day when you need to relax, clear your mind, or slow down your pace.

Key benefits from this pose: 

1. Increases “prana” – i.e., the “life force” or energy in the body.
2. Helps clear air passages.
3. Relaxes and calms body, mind, and nerves.
4. Clears mind.
5. Balances opposite currents in your body and helps restore equilibrium.
6. Functions as an excellent way to begin your yoga session, as a prelude to meditation, or for winding down after doing poses.
7. Quiets the mind and can help in overcoming insomnia.
8. Strengthens the nervous system and improves circulation.
9. Relieves sinus conditions by dissolving obstructions in the nasal passages and can increase immunity to colds.
10. Can alleviate headaches (or anxiety stomach aches).
11. Helps develop overall serenity.

 Laura’s special hints and experience with this technique:

Inhale and exhale without strain in and out through the nose, not through the mouth.  When you begin this technique, you may notice, as I did, that one nostril is clearer than the other. I had trouble breathing through my right nostril. Don’t worry—over time both nostrils will clear and you will breathe through each one with no problem. And, some yogis say that our nostrils sometimes take turns being “in charge” throughout the day. 

You can use this breathing technique to increase your energy during afternoon lulls or whenever you need to “pep” yourself up. I have used the alternate nostril breath technique to alleviate occasional anxiety and stomach aches by breathing and focusing on the words, “deep relaxation.”  Within 2 to 3 minutes, the stomach pains subsided. This yoga breath technique can also quiet the body and mind before meditation or sleep. At bedtime, lie down in your bed and do 5 to 7 rounds of the alternate breath technique to relax and release all tension.

 

Yoga Neck Rolls

 

Yoga neck rolls are an excellent way to relax and warm up for the rest of your yoga practice.  They're one of my favorite yoga techniques because they can be so soothing.  Below is an excerpt from my book which tells you exactly how to do them. Enjoy!

Neck Rolls

Type of yoga pose:  Can be done standing or sitting. Sitting in a cross-legged, half-lotus or full lotus position enhances the relaxation benefits of this exercise.

Body parts targeted:  Neck and upper back

How to do the pose:

1.    Stand or sit erect and relaxed with your hands and arms at your sides or on your knees if seated.

2.    Breathe in and out slowly and relax for a few seconds.

3.    First inhale and gently drop your head so that your chin is resting on your chest on or below your collarbone or as far as you comfortably can reach in the beginning.  Hold for one or two seconds and exhale as you slowly raise your head and resume its upright position.  Repeat this movement two more times.

4.    Inhale and gently drop your head toward your back so the back of your head is touching your back or as far as you can comfortably go. Hold for one second.  If you are very stiff and haven’t done many neck movements in years, you may experience discomfort. Take it easy and move gently. Exhale and move your head back slowly to its upright position.

5.    Inhale and turn your head as far as is comfortable to the left side (no, you are not going to do a full head turnaround as in the Exorcist!), hold for a second, exhale and return your head to the center starting position. Be careful not to move your shoulders as you turn your head to the side.  You want to maximize the neck stretch.  Repeat twice more. Do the same movements to the right side and back three times.

6.    Inhale and move your head straight downward to the left side, hold for a second, exhale, and return head to upright position. Repeat twice more on left side.  Do the same movement on the right side three times.

7.    Inhale and drop your head very slowly until your neck is completely limp and your chin is resting on your chest on or below your collarbone, or as far as you can comfortably go.

8.    Ever so slowly, roll your head to your right side.  Keep your neck loose and allow the weight of your head to pull your neck muscles. Imagine you are a marionette and someone is gently maneuvering the strings that move your neck.

9.    Continue moving your head slowly until your head is touching your back.  (You are making a half, not a full circle).

10.Exhale and gently roll head back to the front.  Lift your head and resume its upright position.  Repeat twice more on the left.  Do the same movements on the right side three times.

Practice time:  3 repetitions of this pose takes about 5 minutes.

Number of repetitions:  3 on each side.

Key benefits from this pose:  

1.    Helps warm you up for your yoga session.

2.    Relieves stiffness, tension, and pain in the neck and upper back.

3.    Enhances flexibility and mobility of the neck.

4.    Helps tighten the area right under the chin.

5.    Smooths lines from the neck and helps elongate the neck.

6.    Relaxes body.

Special hints and Laura’s experience with this pose:

The neck is an area of the body that tends to collect neuro-muscular tension that can cause pain and stiffness. Once, when I was 24 years old I spent an entire day typing at an office. I barely moved as I focused on completing a project.  Big mistake!  I put undue stress on my neck.  My neck became so stiff that I could hardly turn my head for the next 3 days! I had to take several warm baths before the stiffness eased and before I could resume turning my head and moving my neck normally.

Neck rolls are feasible for most beginners. If you have had any neck injuries or whiplash, check with your physician or medical advisor first. If done very gently, however, neck rolls can help to strengthen the neck area and heal it from injury. As yogi Erich Schiffman recommends in his book, Yoga – The Spirit and Practice of Moving into Stillness, keep your eyes closed as you do the neck rolls to “magnify the sensations.”

At first, you may hear cracking or graveling noises in your neck as you move your head. I heard mild crunching at the top of my neck when I began doing neck rolls. However, with consistent gentle practice, your head should be able to revolve smoothly as if it had been well lubricated and any crunching or cracking noises should be minimal.  Remember, never jerk your head in any way. Think  s – m – o – o – t – h   movement.

You can fit in neck rolls throughout the day as an afternoon tension reliever at your desk or at night before sleep to totally relax you.  If I have trouble sleeping, I do the neck rolls.  However, I usually do neck rolls in the morning as a warm-up for my daily yoga session.

 

 

Yoga at Home: Refresher - Use Questions to Energize Your Yoga Practice

 Want to maximize your yoga practice!?  Ask yourself, "why do I gain so much energy in my mind, body, and spirit, every time I practice yoga?

 

 

 

For more information on using afformations see previous posts from Nov. 17 and Nov. 22, 2013. 

Laura Venecia Rodriguez,  the Yoga Beginner's Coach

 

 

 

Yoga at Home: How to Keep Your Commitment to Daily Practice

If you embrace the idea that your yoga practice is a "gift" to yourself, you can more easily create the time for daily practice.

 

 

 

Yours for giving yourself the "gift" of daily yoga.

Laura Venecia Rodriguez,  the Yoga Beginner's Coach

 

 

 

 

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Tips for Maximing Your Home Yoga Practice - Refresher!

I have been practicing daily yoga for 47 years (except during late pregnancy or when certain events interfered with my practice). Like anything else, it's easy for such a routine to become "routine."

Just like a long-term relationship, you need to consistently make your yoga practice feel "special" to maintain your enthusiasm and commitment.

I recommend the following tips and reminders (which I followed to the letter this morning) to maximize the results of your home practice.   I have presented them in the past and they are simple, but truly powerful.  When I completed my practice this morning I felt especially energized, alert, awake, and attuned!  Here they are:

    *  Create rituals and infuse spirit into your practice to make it special.  My "ritual" is turning on my battery-operated candle (if I forget to turn if off, I won't burn my house down!) and placing it near my yoga mat.  This ritual signals to my entire being that I creating a magical time for myself and that I am "lighting" up my body, mind, and spirit with yoga.

    *  Begin with a breathing technique.  The alternate nostril breath technique is my one of my favorite yoga breathing techniques.

    *  Set an intention with a "key word" such as joy, serenity, peace, energy...  and dedicate your practice to that intention.  In other words, since I chose "energy" this morning, this meant that as I performed my various yoga poses, I focused on gaining lots of energy from each pose.  This reinforces yoga's benefits and you will feel a difference!

    *  Warm up with a yoga egg roll and neck movements/rolls.  The yoga egg roll boosts my energy because I feel like a kid each time I do it since it reminds me of being in gym class in elementary school ready to do tumbles.

    *  As you do each pose, listen to and observe your body as you move through all the steps of a pose. Be grateful for all you CAN do and don't give a second thought to what you cannot do (at this time...).

    *  Move slowly and gently as if you were watching a slow-motion dream sequence in a movie - "no pain or strain is all gain."

    *  Experience the "power of the pause" between poses.  One you complete one pose, pause and adjust your body to prepare it for the next pose.

    *  Conclude with a resting pose (savasana) for at least 2-5 minutes and allow the energy you have awakened in your body to re-settle throughout your body and mind.

If you follow these guidelines consistently, you will gain the following benefits:

"Y" - "Youthing-  rejuvenation and youthful vitality regardless of your chronological age

"O" - Oneness and openness of your mind, body, and spirit

"G" - Grace in how move and hold your body

"A" - "Awakening," "Alertness," and "Attunement" in all aspects of your body.

 

Yours for practicing yoga in the comfort of your home,

Laura Venecia Rodriguez

 

 

 

 

 

   

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Yoga at Home: Sharing Yoga with My College Classmates

 

A week ago (June 4, 2017), I had fun sharing my daily yoga practice with my Wellesley College classmates.  In the above 2 photos, I demonstrate the bow and the half-locust poses.

I try to avoid using cliches, however, it's hard not to focus on how the years have zipped by when you attend your 40th college class reunion. As one of my classmates exclaimed, "where did 40 years go?!"

No matter how many years go by and as long as I possibly can, hopefully, until the day I "dance off the planet" (as 97-year young yoga instructor, Tao-Porchon Lynch says what she plans to do when her time is up), I will continue to practice yoga.

During the plans for the reunion, I was asked to give a yoga class and I agreed, emphasizing that I would share SLOW, GENTLE poses best suited to beginners, period.  And, that's what I did in the 45-minute session on a (finally, after numerous gray days) bright, sunny Sunday.

At the beginning of the class I shared my key tenets of a daily home yoga practice:

1)  "Slo' mo is the way to go" - I move into and out of yoga poses slowly and deliberately.  This allows you to really FEEL the pose.

2)  "The power of the pause" - take a short break (often going into the "child pose" as a relaxation poses between other poses) between each pose to allow your muscles to regroup and recover from a stretch.

3) "No pain or strain is all gain" in a gentle hatha yoga practice.  Challenge yourself, but never push, tug, or force your body into a pose.  A few years ago, according to an article in the Yoga Journal, over 16,000 people enter emergency rooms every year because of injuries sustained in a yoga class - no doubt the result of trying to go further than the body was ready to do

4)  Inhale and exhale deeply while practicing.  Synchronizing your breath with your movements enhances the energy boost you gain after a yoga session.

Some of my classmates are real athletes. Others may have not done too much physical exercise recently.

Whatever level they were, my classmates enjoyed the poses I shared - as apprehensive as I was in providing instruction that may have been "too basic".  I received many compliments after the class. People told me how great they felt.

One classmate told me that during the final Savasana pose (the sponge pose I call it - when you lie on your back and totally relax for several minutes at the end of a session), as she listened to the relaxing yoga music -  strong feelings welled up inside her.  And a gush of tears flowed.  Yes - in addition to its physical benefits, yoga can at times, release a much needed emotional release of pent up feelings.

In sharing my yoga practice with my college classmates, I realized once again, that indeed, you do not have to do the most complex, pretzel yoga poses to benefit greatly from yoga.  Start with wherever you are, move gently, and consistently,  inhale and exhale deeply, and you may just forget that 40 years have elapsed since you finished college!

Yours for enjoying gentle hatha yoga, 

Laura Venecia Rodriguez, the yoga at home coach for beginners