Am I doing it right? Where do I get started with a home practice??? I hear this from a lot of students, so as I prepare for my annual month long journey to study at the Iyengar Institute in Pune, India, it seems like an opportunity to share more about having a home practice.

5 Things to Keep in Mind for your Home Practice (and return to again and again!)

Ask yourself frequently –

How Does it Feel?

Balance Action & Reflection – keeps you in tune with your body and connect body and mind. When doing a pose, come into the pose with awareness and observe yourself in the pose. If an action/adjustment in the pose feels good, take it as a positive. Here are some signs your practice is going well:

You feel lighter
Your spine elongates
Breathing becomes deeper and comes with ease
Eyes, face and throat become soft

If an adjustment doesn’t seem to work – your body is telling you not to proceed.

You feel increased tension
Discomfort – especially a sudden or sharp pain (this is a sign to come out)
Holding your breath or tensing your face

In the case of sharp or sudden pain, come out immediately. Otherwise ask yourself, why didn’t it work? Adjust always from the base of the pose (whatever is closest to the floor). Experiment/explore and see if some new understanding comes OR find out, can you modify or adapt the pose to make it work for you? In this way you start to find your own voice and your own way of being in the pose.

Find Tadasana (Mountain Pose) in every pose – ask yourself is my spine straight and chest open? Where is the head in relation to the tailbone? Is there a sense of stability in the base and freedom throughout? Am I holding tension unnecessarily?

Know the difference between healthy sensations and pain.

“Right pain/discomfort” – gradual lengthening and strengthening feeling
“Wrong Pain” – frequently sharp and sudden sensation – come out of the pose immediately
If pain persists and intensifies as you practice or you feel pain the following day, it is likely wrong pain. Seek the advice of your teacher.

Practice with Effort, Awareness and JOY! Three ingredients to enrich your yoga experience.