No props? You can still practise yoga!

Although some students don’t like props because they seem like such a hassle and maybe also because they’re seen by some as a sign of ‘weakness’, props are essential.

You need to relax into yoga poses and you can relax more effectively if your body is being fully supported, rather than you having to use your muscles to support you.

But using props doesn’t mean you need to spend loads of money. For almost every prop we use in our poses, there is something in your house that you can use in its place.

Blocks. In most cases, you can use a book or a stack of books in place of a block. The only time you need to be careful about this is when you are placing both hands on a height (for example, in Downward-Facing Dog with hands on blocks). In this case, make sure the books are exactly the same height. And, of course, if you’re handy, there is no reason why you can’t make your own blocks out of pieces of wood you happen to have out in your garage. Just be sure to sand them well so you don’t get any splinters!

Straps. For a yoga strap substitute, look no further than your wardrobe. You can use a belt (leather or cloth), and the sash from a bathrobe works quite well. You could even use a tie. Although it’s sometimes useful to have the ability to make a loop, you could tie a knot in a belt for the same effect. Just make sure that the cloth isn’t stretchy, as it won’t provide the necessary support if there is a lot of give to it.

Bolsters. You can fake a bolster by rolling a couple of blankets into a firm roll. Start with one single blanket that is folded into quarters. Then, from the narrow side, roll the blanket into a tight, firm roll. Then fold your second blanket into quarters. Finally, place the rolled-up first blanket on top of the flat second blanket, lining up the edges of both at narrow end, and then roll the second blanket around the first. Another possibility is to use a sleeping bag that has been rolled up inside its bag for storage.

In many poses, the bolster doesn’t even need to be a round shape. In this case, you can fold some blankets into long, thin rectangles and stack them on top of each other.

Blankets. If you don’t use blankets at home, a stack of towels can do the trick. Because towels are thinner than wool blankets, you’ll have to use more to achieve the same height.

Yoga Mats. If you are practising in a room with a wooden or carpeted floor, you might not even need a yoga mat at all for your standing poses. Try it and see. If you are resting your head on the floor, and the floor is too hard, you can put a thin towel under your head. You can also use a towel for cushioning your knees or any other part of your body.

Eye Pillows. I don’t use them, but for those that do,  an eye pillow has two functions. The first is to block out the light, which can also be achieved by draping a scarf or soft fabric over your eyes. The second purpose is to add a little weight to your eyelids, to enhance relaxation, so you could wrap the scarf around a folded flannel or a small bag filled with rice.

You can also be creative with furniture such as chairs, sofas, benches, ottomans, and coffee tables in a variety of poses.

These ideas are just for starters – I’m sure you can find more of your own.

Enjoy!

Practical ways to make your home yoga practice really happen

Everyone struggles with achieving a home yoga practice consistently and everyone beats themselves up about not achieving it, at some point. 


Whether you are trying to do this for the first time, or if you previously had a regular home practice and can’t understand why it’s so difficult to re-establish it, we all love making ourselves our own judge, jury and executioner.


(Surely, the phrase should put the jury first? I’ve always wondered about that.)


Here are some practical ways recommended by teachers way more experienced than me – I hope some of them help:

Plan it. The boring task of simply blocking out a period of time on a day and time is the first step in making sure practice happens. Write your practice times in your diaries and hold yourself to them, just as you would a professional appointment or a lunch date with a friend.

Write down your Why-Power. Decide why you want to do this (and if you can’t think of a good enough reason to do a home yoga practice just don’t do it.) Write down the benefits somewhere to remind yourself of why it’s better for you to do it than avoid it. Phone alerts, post-it notes, and text messages to yourself are all good!

Start small. Set yourself up for success by making your practice plan highly realistic and utterly doable for you given everything else you’ve got going on in your life. Remember, you can always do more. Be willing to do less if needed too; even 15 minutes is better than nothing!

Consistent doesn’t mean every day. Think ‘regular’ – you can always add if you want to make practice more regular.

Have your equipment out and visible. Leaving the mat in a place you will always see it makes it more likely that you’ll use it.

Practice as early in the day as you can. Although everyone’s body clock and home commitments are different, it is generally accepted that getting your practice in before anything else can get in the way not only makes it more likely for your practice to happen, it also allows you to enjoy the benefits of your practice all day long.

Welcome yourself to practice with complete and utter self-acceptance. Start by acknowledging that you are exactly where you are. Take a moment to sit before you begin or while you are rolling your mat out, to consciously acknowledge yourself with appreciation for coming to your mat. Welcome yourself, as you are, to your practice. No judgment or self-criticism allowed. If either of those unwanted guests arrive, once you notice them, release them with your breath and come back to the feeling of acceptance and allowing.

Start with something you love that feels great in your body. It might simply be lying down on your back with your knees bent into your chest and rolling around. It might be stretching your legs up the nearest wall for a few minutes. A few rolls of your shoulders or your wrists. Anything you remember or anything you love to do is a great place to start.

Observe the effects of your practice. Have a small notebook near you, and at the end of practice take a couple of minutes to write down how you feel, the effects of your practice, any insights, or questions. Or, simply notice and comment on the effects of your practice inwardly at the end of practice.

Thank yourself for showing up. Whatever your practice was like, even when it falls short of your expectations, be grateful that you did it. Some simple ways to do this are by bringing your hands together in the centre of your chest, bowing your head toward your heart, or spending a moment of conscious breathing and self-connection as you conclude your practice for the day. Inwardly expressing appreciation to yourself for your efforts makes it easier for you to come back next time.

Enjoy!

Lying Down and Doing Nothing counts as a Yoga Practice - Who Knew?

Did you know that most people’s favourite pose is also one of the most difficult to practise?

Relaxation pose, or Savasana, is often the part of a yoga class that students most look forward to, because they know that after the body has been asked to move for 45 minutes or so, the rest and relaxation at the end feels so good.

At one level, it is just lying down and doing nothing – and a lot of people don’t understand or appreciate the value of not doing. 

But practising yoga is just that. On the mat you are experimenting with your self-awareness, your self-understanding. Moving your body into unfamiliar positions interferes with what you normally think of as You. 

Rather than doing something to fix it, we try to undo what’s getting in the way, which means we need to surrender, or let go. 

That’s what you get a taste of in Savasana. It’s just stopping doing, and letting what’s being interfered with come out. 

(And the same applies to life off the mat of course but that’s a bigger subject.)

When practiced correctly Savasana provides deep physical rest, allowing you to completely relax your musculoskeletal system in an anatomically neutral position. And if you practice it with a mental focus, this pose triggers the relaxation response, reducing your stress levels and allowing you to spend time in the Rest and Digest state.

So, if you are at home telling yourself off for not getting around to doing the Sun Salutations you meant to do twice a week, remember that lying down and doing nothing, practising Savasana, is practising yoga.

How to practise Savasana

Start by lying on your back with bent knees. Then straighten your legs and position them eight to ten inches apart. Turn your arms out so your palms face up and your hands are six to eight inches from your body. 

Position your head perfectly between your two shoulders, with your eyes about equal distance from the ceiling. 

Adjust your body so it is as symmetrical as possible and your weight is even on both sides. 

Now make a commitment to stay still, and turn your awareness inward. The focus for your mind can be your breath, the gradual relaxation of your body (sometimes called a body scan), or a peaceful image. Rather than simply letting your thoughts wander as they would if you were lying on the grass, intentionally keep your mind focused.

To come out of the pose, take each step slowly. Bend your knees and place the soles of your feet on the ground, and then turn over onto your right side. Then use your hands to push yourself up to a seated position, allowing your head to release downward until you are upright. Finally, when you are seated upright, lift your head. Take a few breaths in the seated position before moving on. 

If you need support for your neck or head

To set up for the pose, place a folded blanket near the end of your mat where your head will be. (You may need to experiment with the thickness of the folded blanket to find the support that suits you best.) 

When you come into the pose, make sure that only your head is supported by the blanket (not your neck), and that your shoulders are resting comfortably on the ground. 

Follow the instructions in the classic pose for aligning yourself and for finding a mental focus. 

If you need support for your Lower Back 

To set up for the pose, place a bolster, or folded blankets, or a cushion, on your mat where you estimate your knees will be. Add a blanket for your head if desired. 

To come into the pose, lie on your back, with your buttocks on the floor in front of the bolster and the backs of your knees on top of the bolster. 

Follow the instructions above for aligning yourself, moving the bolster if needed so it comfortably supports your legs. 

From there, follow the instructions for the classic version for finding a mental focus. 

If you experience discomfort lying flat on the floor, bend your knees

To come into the pose, lie on your back with your knees bent and soles of the feet on the floor. Position your feet so they are hip-distance apart and far enough away from your sitting bones so your shins can be perpendicular to the floor (not slanting back towards your pelvis) or even slanting away from your pelvis. 

Let your knees fall toward each other, so the back of your pelvis widens. Add a blanket for your head if desired. 

From there, follow the instructions for the classic version for finding a mental focus. 

Enjoy :-)