My Top Tips for Yoga at hOMe
Our structure and routines have all changed, that much is for sure, some have rejoiced in this, others are finding it really tough. Others of us flip-flop between these camps, depending on the day or hour! Whatever you’re feeling, I want you to know you are not alone, it’s okay to feel a rollercoaster of emotions, it’s also ok to have no idea how you feel.
For me, Yoga gives me the structure I need to find purpose in my day. I like knowing when Im teaching, I like coming together even if virtually, to teach you and practice together. It keeps our Community alive and connected. But Yoga is not just a physical practice. It has many different aspects to it. In fact, the Asana practice is just one small element to this ancient discipline. At times like these when we find the rug pulled from under our feet, a state of change & uncertainty, Yoga philosophy can offer a lot of guidance about moral and the ethical conduct and self-discipline too. One of these concepts is known as Tapas.
Tapas, which often translates traditionally as ‘austerity’ or ‘discipline’. The word Tapas is derived from the root Sanskrit verb ‘tap’ which means ‘to burn’ and evokes a sense of ‘fiery discipline’ or ‘passion’. In this sense, Tapas can mean cultivating a sense of self-discipline, passion and courage in order to burn away ‘impurities’ physically, mentally and emotionally, and paving the way to our true greatness.
Tapas doesn’t have to mean being solemn and serious though, this fieriness is what gets our heart pumping, heightens our desire for personal growth and reminds us of how much we love our yoga practice, how much we love feeling good within ourselves! Just as with all aspects of the ancient Yoga texts, called the Sutras, Tapas has relevance both on and off the yoga mat….
Tapas on the mat
First of all, ‘discipline’ doesn’t mean pushing ourselves harder in a physical sense. Sometimes just actually making the time to get on the mat and meditate or practice for 10 minutes every day is difficult enough! For some, Tapas will mean making time to be still and observing the mind, resting up and switching off. For others, it’ll mean working on strength and practising that arm balance pose we’ve been putting off. It means dedicating yourself to what serves you best right now.
Tapas is an aspect of the inner wisdom that encourages us to rest when we need to, even if we find sitting still difficult. It is also the inner intuition that coaxes us to practice even when we don’t feel like it, even though we know how good it makes us feel! In this example, it’s that fiery passion that makes us get up and do our practice for the love of it, and by committing to this, the stuff that drags us down, and holds us back is ‘burned’ away. Making the decision to go to bed a little earlier so you can wake up early to practise is Tapas; not drinking too much or eating unhealthy foods because you want to feel good in your practice is Tapas; and the way you feel after yoga class, a blissful Savasana and deep meditation? That’s Tapas too - ‘burning’ away the negative thought patterns and habits we often fall in to. I think right now, we all need that little bit of structure to keep us on the path of good health and sanity!
Cultivating a sense of Tapas in our physical practice could mean trying poses we usually avoid or find difficult or leaning mindfully into our edge within a tough asana. Realising that it does take time to get into a more ‘advanced’ version of a pose doesn’t have to be discouraging at all; having the discipline to practise consistently and the humility to admit when we’re not perfect are both essential to reaping the rewards that ‘discipline’ has to offer. It might also mean sitting in meditation for that minute longer when we fight the stillness.
Taking Tapas off the yoga mat
The discipline we learn on the mat is a fantastic lesson to take off the mat and into our everyday lives. When we breathe through challenging situations in a yoga practice, such as a difficult balancing pose, or when we find the strength to lift up into an arm balance we previously thought was ‘impossible’, we can take these lessons with us and learn to be strong when facing challenging life situations.
Having the courage NOT to listen to the voices in our head that tell us we’re ‘not able for this’ or ‘not good enough’ to attempt a Yoga class or to take on a new challenge is also an element of Tapas that ‘burns’ away those ‘impure’ thoughts, and leads to more self-trust and inner strength. I have found myself doing extra home workouts in the front garden of late, hopping on my mat after if only for a few minutes some days. These parts of my day are my time. My time to keep my body strong, pain free & healthy, to keep my weight in check (too much time near the fridge isn’t easy!). They allow me to flush out any tension or anxiety that arise from feeling confined sometimes or worried about when this all will end and what happens next.
As each day passes, I find a new structure and routine emerging, it’s not always easy as sometimes I don’t want to. On these days I make a bargain with myself, like this morning – I said just 30 mins to do a quick workout on my legs and shoulders to try heal my injuries. Once I got started I lasted an hour. Tapas is the discipline to do what makes me feel good, strong & healthy even if mind sometimes tells me I can skip this. I’ll admit over the years I have learned little tips and tricks that can really help set up a home Yoga practice, so I’d
like to share them with you.
The first obstacle Students tell me, is that they don’t know what to do on their mat. Let me help you 😊 A well-rounded Yoga sequence should follow a particular structure or flow. For example, a few moments of deep breathing to ground and centre you, then a warm-up where you get the blood flowing, move each of your joints and connect to your breath. Then a section that is more dynamic and then a cool down where you can hold your poses perhaps for longer at a deeper level, then rest and relaxation time (don’t skip this part!) Yin Yoga is different however, so apply these suggestions to a Hatha or Vinyasa practice. You can read more about how to structure a practice and why here: https://www.yogajournal.com/practice/if-you-build-it
Learn more:
https://yogainternational.com/article/view/the-beginners-guide-to-home-yoga-practice
If you aren’t confident enough about creating your own practice, then why not join me online for a live
stream class. They start from Monday 13th April 2020. Check out www.ebbflowyoga.ie for info! Here’s a few more that Ive found work too!
My Top Tips for starting a Home Yoga Practice
1. Create a space that you enjoy practicing in – I cleared out a bedroom that wasn’t ever used, it was only for storage. Now all it has are shelves with my yoga block, bolster, strap & some essential oils and diffuser [A few more bits in there now that I’m doing live yoga classes online!] I also keep all my yoga books in here too. If you use crystals, sage or incense add them in. You don’t need a whole room to practice though, it can be the floor of the kitchen as long as you have a little space all to yourself.
2. Set the time – I find if I practice in the morning before anything else crops up in my day it’s more likely to happen. To create a routine, it needs to be habitual, something you don’t have to make great big plans to achieve. Remember 10 mins is far more achievable than 1 hour so little and often is better. Every practice counts
3. Have all your props and mat to hand – if they are in the car / your friend’s house it becomes more effort and less likely to happen. Keep them in the same place and easy to reach
4. Keep your mat in sight! When I lived in Dublin, I used to have my mat on my bedroom floor, I used to step on it to get out of bed – there was no avoiding it then!
5. Stick to the same sequence in the early days (eg) sun salutations so you don’t have to spend time thinking about it or planning it. Or use one online from Yoga with Adriene. If you create your own sequence, make sure it’s well structured (see above)
6. Stay safe, prevent injury. Remember Yoga should practiced with steadiness, ease and comfort. Never move into or push through pain. Move at your optimum, not maximum. If you have injuries or aches, ask for help – I’m only too happy to help you out
7. Choose a style of yoga that suits your mood – Yin / restorative slow and steady poses might be nice if you’re sick or tired. If you have a busy day ahead and want an energy boost or if you’re feeling antsy or frustrated go for Vinyasa style etc. You’ll learn in time what your body needs and wants, just begin to tune in
8. Always take the time for Savasana and some mindfulness or meditation – don’t skip this, it’s the sweet spot that we all love the most after practice
9. Don’t put pressure on yourself, you have to enjoy it and feel good during and after so if you miss a day, no guilt, start over 😊
10. Make it about more than just the physical. Set your intention (sankalpa), breath deeply – mix up your pranayama practices and try them out. Study some of the 8 limbs if they interest you. Delve into one of the Yamas or Niyamas for moral guidance. Notice how you FEEL before, during and after - your body, emotions and headspace. There are many ways to bring the practice of Yoga to life
11. Get a tune up. Stay coming to Yoga classes (even if virtually) – you’ll learn so much from teachers and other students and you’ll form part of our growing community here in Tralee. It’s wonderful to practice by yourself but it’s also wonderful to feel that sense of unity when practicing together.
Recommended Apps / Websites / Teachers:
Errrr………a shameless plug, but why not join me online for a Yoga practice www.ebbflowyoga.ie for info!
Yoga with Adriene (YouTube)– free, friendly and she teaches well
YogaGlo – subscription based, pre-recorded classes and has some world famous teachers
Cody App - Similar to YogaGlo
World class teachers to follow (my own opinion!) Kathyrn Budig, Jason Crandall, Amy Ippoliti, Baron Baptiste, Elena Brower, Ana Forrest, Cecily Milne, Seane Corne, Noah Maze, Shiva Rae, Josh Summers (Yin), Bernie Clark (Yin), Paul Grilley (Yin) – several of these can be found on Yoga Glo / Cody etc and others have online training you can take if you’re interested. Each have different styles of Yoga and approaches to teaching. I’ve taken training with a few of these folks and found them great!
So now I hope you’ll think of a very different idea when you hear the word Tapas :) Enjoy your home Yoga practice - remember it’s a practice, not a perfection and some is always better than none.
Maeve x