Composition: Practice Lesson #3

Now we get to the filler. You know what your practice is, you know how much time and energy you can devote to it, you know how to keep the passion alive, now we figure out the specifics.

Making an Outline

Every recipe has a list of ingredients and a set order of steps to best prepare a dish. Yoga doesn’t have to be any different.

  1. Centering
  2. Warm-ups
  3. Standing Postures
  4. Core work and/or backbending
  5. Twists
  6. Inversions and/or cooling postures
  7. Sivasana

That being said if you have five minutes to be on the mat you don’t need to do shoulderstand or sivasana. But you do need to break down all the goals you have for your practice and think about which aspects are most important to you. For instance, my back is my trouble area so my practice usually consists of breath work, core work, hamstring and quad stretches, back bends and twists. For quite a while now I’ve been skimping on standing postures because it isn’t in my practice. You have to know what you are capable of and get the results from the practice that you need.

Ideas

Some of you already have tons of materials. You know you love pigeon pose and hate wide forward folds but know you need to do them. You know how many sun salutations is a work out and how much is being lazy. Others of you don’t know postures or sequencing because you are new to yoga altogether or you’ve become so well trained at listening that you don’t really know how to do the postures alone. So here is a list of resources.

Pose Ideas

Dos and Don’ts

If you are getting bored with the same old

If you need a pranayama app

My list of great yoga books

Start thinking about the elements you want to be part of your practice and literally start practicing. See how long it takes to do a short centering, followed by 3 sun salutations, a couple hip openers and a 10 minute sivasana. Then switch it up the next day. Start practicing your practice to make it work for you.

Things to consider

  1. Your favorite pose: why do you love it?
  2. Your nemesis pose: why do you hate it?
  3. What physical ailments or health issues should be addressed with your practice? (ie low back pain, knee issues, depression, headaches, anxiety, etc.)
  4. Should your personal practice be supplemented by group classes once a week for inspiration and to check on proper alignment? Or is your practice going to three classes a week?
  5. Where in your home are you going to practice? Do you need anything in order to practice?

This week I encourage you to start the physical part of your practice. If it is a mental or emotional practice make sure you define clear parts and goals and aspects of your practice to help you stay to task. Best of luck to you! Happy practicing.

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