5 Steps to Sustaining a Vital and Evolving Yoga and Self-Care Practice

"Wherever you are is the entry point," Kabir from goodreads.com

"Change is the only constant." Heraclitus fromarapahielibraries.org

Getting involved in Yoga and its allied self-care practice is often called a journey.

You may be beginning this journey, learning the physical poses(Yoga Asana) or meditation basics in a Yoga class or online, wondering if it has to be such a struggle. It can seem like you are fighting your body, not knowing if you are doing things right, and getting more stressed despite your best efforts. Still, with all that, you usually feel better when you're done, which keeps you going.

If you have been taking Yoga for many years, you may have reached the point where you wonder how to deepen your yoga practice to make it more fulfilling to your mind, body, and spirit and integrate these benefits into your life.

Changing Bodies Changing Bodies

Yoga and self-care practices are adaptable, evolving with us as our needs and desires change. Whether it's due to changing circumstances or increased experience, these practices have the flexibility to meet our needs in new and unexpected ways.

Injuries, acute and chronic pain, stress related problems, and the changing needs of different life stages and circumstances are just a few other variables that impact what we need and want from the time we spend on Yoga and self-care (1). The ongoing change in how and what I practice and present to my students and clients reflects my evolution over the years.

My teaching now is imbued with an approach to Yoga and somatics-infused mindful movement (7) that addresses the root cause of these issues and imparts the tools to live a healthy and active lifestyle in response to our concerns in these areas.

So, whether you are a novice going through the early learning process or a more advanced practitioner looking for the next step in your journey, I invite you to try integrating aspects of these five steps outlined below to help you add dimension, power, and joy to your yoga experience.

Step #1: Remember To Breathe

While entering yoga poses or sequences, you may notice you are holding your breath or breathing raggedly. Holding your breath is sometimes a force of habit, a reflection of strain, or other undue effort or tension.

Avoid holding or restricting your breathing when moving into or holding poses, as this can disrupt your concentration and build tension. (2)(,3)

Moving mindfully in Yoga is attained by establishing and re-establishing strength, ease, and steadiness in breathing to help calm yourself during each pose. Using breath this way keeps the mind-body connection throughout your session and much more. (4)(6)

Step #2: Moving Into and Holding Poses More Consciously (Mindfully)

Now that you have begun to breathe while doing your poses, it's time to use your breath and your heightened attention to mindfully explore and adjust within the poses as you build strength, flexibility, and greater ease within them. Simply doing one pose and immediately moving on to the next does not allow you to adequately repattern your muscles. Moving slowly into and out of poses, sensitively relaxing with your breath as your body and muscular system adjust within the poses.

Approaching the movements and poses mindfully, focusing on awareness over struggle and force, can markedly deepen relaxation, reduce the risk of injury, and allow the more considerable neuromuscular changes that asana can bring to your overall physical and mental well-being.

Learning to be conscious and attentive in the poses can help you enjoy the full benefits of yoga practice on the mat and in your life. Indeed, mindfulness is fundamental to what Yoga can be. So many of the benefits of Yoga and healthy movement practices are derived from being mindful (.2)

Step #3: Relieve the Tension in Those Muscles

As you learn to hold on to your poses more mindfully, you may learn how you unnecessarily tense other muscles throughout your body. Be aware when doing this, as overworking your muscles can cause you to become injured and increase the stress you are trying to release. Avoid struggle and contention against yourself in the poses. (2)(5)

Although a degree of physical challenge comes with the practice of this and any physical activity, it is easy to confuse these challenges with old habits of struggle, a tendency to force stretches or stay in poses far beyond our ability to remain focused, attentive, and relaxed while in them.

Instead, work in the poses to search for areas of your body where you are tensing yourself, such as your face, toes, and shoulders, as you work to release the tension in those areas.

Step #4: Refinement--Cut Out the Extra Movements and Other Stuff

Yoga is all about fluid movements of your body that link your mind and spirit into poses that release stress while adding flexibility to muscles. As you breathe, you can refine how your body transitions from one pose to the next using the fewest moves and the least effort possible. Yet sometimes, your body makes extra movements in anticipation of the next pose, which can set you off-balance and make your yoga poses feel jerky and clunky.

Take note of the extra movements, and notice and release the fidgeting caused by your anticipation or struggle to help your poses feel more fluid and graceful. All this is a process and part of how we can use Yoga asana as mindful meditation.

Step #5: Practice More

The best way to deepen your yoga practice is to practice more often. Many yogis say that practicing three or more times a week for shorter times is better than occasional longer sessions. Shorter sessions are more accessible for most of us to integrate into our busy lives. Even if you can get in a brief session in your office or practice before you fix breakfast in the morning, you and your body will reap the benefits. (5)

Above All Else, Enjoy Your What You Do To Feel and Be Your Best

If you are not enjoying yourself, it becomes harder to want to do your practice, and it can undermine commitment. Always move at your own pace and enjoy the poses you make so you can stick with your yoga routine. Resistance and elements of struggle will arise at times and in different ways, but knowing some pitfalls can help you work skillfully with them and get even more out of your practice.

As you progress in Yoga and other needs or desires emerge, allow your practice to evolve. Sampling different styles to support your primary practice can keep things fresh and offer new insights and experiences.(1)

1.) The Evolution of Our Yoga Practice, rebeccasirmanyoga.com

2.) Bring More Mindfulness On to the Mat,” Yoga Journal.

3.) Why Breathing Is Important in Yoga, Fitness Evolution

4.) Breathing In Yoga…., Omstars.com

5.) How to Start a Yoga Lifestyle, Yoga Traveler.com

6.) Yoga Poses for Mindfulness Blackmores.com

7.) 6 ways Somatic Movement Can Benefit the Mind And Body, Peloton, The Output

How do you get started on your journey? Call us at (203)488-1700 to find out what situation may be best for you, or schedule a free consultation!

***The information in this article is for educational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Please note that the results of any Yoga, meditation, or other therapeutic or exercise work may vary. Please read our disclaimer for more information.