Creating a Home/Travel Practice – Part 1

The season is flying by and some of you may be thinking about your Summer plans. That’s why for the month of March we will be focusing on how to create a home/travel plan. Every week we will be discussing ways to help continue your practice after leaving for the season. See you in class.

• Time Saving ~ You don’t have to travel, park your car, or have to wait in line to check into class. There also is no need to arrive early to get your favorite spot in the room!
• Less worry ~ In your rush to get to a class, have you ever forgotten something like your yoga mat? Or realized you left your water bottle on the kitchen counter? With a home practice, these things are less likely of an issue.
• No Props ~ Last week I introduced my line of quality yoga products. This month we will see how to make props with items from your home.

It’s important to make the routine simple. We are attempting to create a new habit. As you probably know, habits take time and patience to develop. It’s important not to get overwhelmed or down on yourself if you take some steps backward verses forward.

As we progress we will explore an additional basic routine called Sun Salutation. 80% of the any yoga class you attend will be based on this routine. In our class, you will explore the basic Sun Salutation routine. Finding your stride, pace, and becoming comfortable with the version that fits your body. This will help you become confident enough to walk into most yoga classes. You will not only understand how to move in your body, but also how to connect the breath with the movement.

Homework/Tareas

Last week we spoke about how to warm up the spine. There are in fact 7-ways to stretch the spine. If you are looking for a short morning routine, it doesn’t get any simpler than this. You can do these movements standing, sitting, or lying down.

Click here for the 7 ways to stretch the spine.

Home Practice:

• Look around your home and find a place that has enough space to layout a yoga mat.  
• Bring your mat to this area and leave it.  Ideally the mat could remain lying out on the floor, but if not, rolled up as close to the space as possible.
• Make the space special so you will want to spend time there.  
  • Flowers or a plant to take care of.
  • Candle or incense
  • Small items with meaning.
  • A firm cushion to sit.
• Try and come to this area 2-3 times this week.  Without your phone.  Without the TV.  Sit and take a few slow deep breaths.

The next time stop by this area, have a seat with your legs crossed on the floor (This is only one of many ways your can sit on the floor – BTW).

Once you are on the floor notice the height of your hips in relation to your knees? Don’t be surprised if the knees are higher than the hips. Our Western lifestyle has us sitting in chairs verses on the ground, so it’s normal to have tight hips. Grab a pillow, block, or meditation cushion and raise the height of the hips. Keep raising the height until the knees lower to the level of the hips or below. If you experience sensations in the knees, use another block or blanket to support the upper thigh of that leg.

The items you’re a using right now should stay near this area. That way you can easily grab them the next time you want to sit.

While you are sitting with a neutral spine, take a moment to gather the thoughts in your head, and bring them down to your heart.

Click Here for a short video explanation.

Click here for a 1-minute video for focus.

Travel Practice:

• Find a mat, rug, or towel that can be designated only for your yoga practice.  
• Look for a flat spot to lay out your mat.
• Make the moment special by finding a nice view and/or pick a few flowers from your day’s travel.
• Try and find a flat spot 2-3 times this week.  Without your phone. Sit and take a few slow deep breaths.

Quote of the Week

(Expresar por la semana)

“Yoga is not just repetition of a few postures, it is more about the exploration and discovery of the subtle energies of life”

― Amit Ray