I first started my yoga home practice when I was doing my first Yoga Teacher Training in 2005. I had picked up an old copy of ‘The Concise Light on Yoga’ by BKS Iyengar from a secondhand shop, it was falling apart a bit with pages loose! I still have it on my bookshelf. In the back Iyengar gives some progressive yoga plans to do at home. I would lay out my yoga mat in my living area with my Iyengar book and flip back and forth to see what each pose was as I was still learning the Sanskrit names. I felt a special energy in practising by myself, I was able to tune into how I was feeling in each pose.
Since that time I have maintained a morning home practice. I follow a sequence I made for myself and interchange poses in the same category each day. I start with warm ups and Sun Salutes and conclude with an inversion followed by pranayama and Shavasana. I include some poses that give me a challenge to increase my strength, flexibility and/or balance.
A balanced home practice will include some warm ups, a forward bend, backward bend, lateral stretch, spinal twist and an inversion. This allows the spine to move in each direction and provides a counter pose for each position.
When we are in the silence of our own space or room we can be more aware of the sensations in our body and follow our intuition to guide us to what movement our body needs. Attending regular classes with a teacher is also important to get corrections in poses that we may not realise that we need. Being comfortable and confident to do our own practice means that we can roll out our mat anytime, wherever we are and keep up our yoga.
My original guide to home practice
Guidelines for doing yoga at home:
- practice on an empty stomach preferably in the morning
- do sufficient warm ups such as joint rotations or cat pose to prevent injury
- choose a space where you won’t be disturbed and put your phone on silent
- if possible use the same space every day as it helps to build up the energy there
- create a balanced practice as mentioned above
- be regular in your practice, either every day or the same days each week. It is advisable to have one day off a week
- be flexible in your approach so that you allow yourself a gentle practice if you are tired or injured
- For women who are menstruating take some rest days, towards the end of menstruation you can focus on forward bending asanas
I hope you have found this useful to inspire your home practice. If you have any comments please post below.
Trataka is a meditation technique where we choose an object as a tool for developing concentration (Dharana). Literally Trataka means to gaze steadily. It is also considered a Hatha Yoga cleansing practice as it has a purifying affect on the eyes. It is common to use a candle flame as the object to gaze at, especially for beginners, as it leaves an after impression in the space behind the closed eyes (Chidakasha).
The benefits of Trataka are:
- relieves nervous disorders, anxieties
- it is beneficial for shortsightedness or poor vision by strengthening the eye muscles if practiced daily
- develops concentration and memory
- leads into meditative states of mind
- expands consciousness
- relieves insomnia if practiced for 10-15 mins before bedtime
How to Practice:
Trataka involves both external gazing and internal gazing. To practice an object, such as a candle, is placed at eye level about an arms length away from you. Make sure there are no drafts in the room so that the candle will be steady. Gaze at the base of the flame while trying avoid blinking or moving the eyes. Start by gazing for 1 to 2 minutes only. Then close the eyes and concentrate on the after image of the flame in front of the closed eyes. The image may move, attempt to hold it steady. When the image has completely vanished open the eyes and gaze at the candle flame once more. Continue like this for 3-4 rounds.
The eyes may water which is natural and ok. When tears have formed you may close your eyes until the tears have dried.
On completion you may practice palming by rubbing the palms together until you have generated some heat and then cupping them over the closed eyes. Perform three rounds like this.
While practicing Trataka the brain has an opportunity to rest. By holding the object of concentration the mind is encouraged to become calm and quiet while the attention of the mind is channeled into one particular stream.
You may also practice on an object such as a flower, statue, crystal, a black dot on a piece of paper, a yantra or mandala. It is not advised to use the following objects as it may be too powerful a practice and result in mental disturbances: your shadow, a mirror, the moon, darkness or a crystal ball.
Techniques such as Trataka will be explored in my Thursday night Yoga Nidra and Meditation classes via Zoom. You can find out more or register on Eventbrite.
Principles which run contrary to yama and niyama are to be countered with the knowledge of discrimination.
When the mind is disturbed by passions one should practice pondering over their opposites.
Swami Satyananda Saraswati
When we are overcome by emotions and are unable to control the disturbances in the mind the Yoga Sutras of Patanjali offer us a solution. Cultivating the opposite emotion to what is present is called Pratipaksha Bhavana. This is an amazing tool to cultivate a temperament that can overcome anger, lying, dullness, anxiety and much more with the right knowledge and awareness.
Paksha means to take one side. Pratipaksha means to take the opposite side. Bhavana means feeling, affecting or manifesting.
We are able to overcome a negative trait within ourselves by developing a positive state in its place.
Perhaps we are feeling anxious because we have a presentation coming up, we are about to open our tax bill or are in a situation where we desire to impress someone. When we can step back from this emotion and observe it we can create space to change our perspective. After identifying the feeling we can then choose to create a different, more positive response. We can turn the anxiety into excitement. Because the energy of excitement and anxiety are both high this can be an easy way to re frame the situation. We can turn the anxiety into a feeling of purpose, that we are wishing the best for ourselves and know that when we are relaxed we are in a calm and creative mindset. With repetition it becomes easier to switch our response as new pathways are created in the brain.
In the context of the Yoga Sutras Patanjali is guiding us to adhere to the Yamas and Niyama (ethical social and personal codes) by applying Pratipaksha Bhavana when obstacles present themselves in our lives. We are in essence being compassionate to ourselves. We recognise the minds habitual reaction to a situation, without getting angry or irritated by it we just let it go and put our energy into feeling calm and at ease instead. Just as if we are with a friend and they are confiding their troubles with us we can encourage them to see things clearly with a relaxed state of mind. Effectively Patanjali is teaching us how to counsel ourselves, becoming our own therapist. Creating inner harmony.
Aggression – Friendliness
Jealousy – Appreciation
Restlessness – Contentment
When we are not able to observe our mind it is easy for us with the ups and downs that life offers to become a bundle of emotions. In that state we are so overwhelmed by our feelings that we can not see things clearly. If we feel strong hate or dislike towards someone we can switch our mind to loving or caring about them. We do not have to like a person to love them. There may be aspects of people who are close to us’ personality that we don’t like. Still we can extend love and compassion towards them. Every individual’s personality is shaped by their past karmas and environment. These are observable just as our mind is. With this understanding we can see that we all have an innate pure nature.
Developing the attitude of friendliness even if you don’t have interaction with the person you felt aggressive towards that person is no longer an enemy in the mind. The person become an ordinary, neutral person in your mind. Through practising Pratipaksha Bhavana a negative trait develops into a positive trait.
We integrate this into our life by trying. Even if we try and don’t succeed at first at least we have made a conscious effort to rewire our brain and attitude to a positive and kind intention.
Right understanding, dispassion, discrimination, detachment and sattwa. These are the yogic principles that we draw on when we apply this to our lives. Having the right understanding that we can observe our mind and change our reactions. Being dispassionate when strong emotions boil up. Being discriminative to our thoughts and feelings, to be able to see what is valid or invalid. Detaching from the emotional charge that we place on situations and people in our lives, letting go of cravings for what we don’t have. Practising sattwa, purity, to make a compassionate effort to live our lives with ethics and integrity.
We have choice in how we react to situation in life. When we realise this and practice cultivating the opposite to our negative ingrained response we are in a position of empowerment.
Yoga Nidra means Psychic Sleep and is a method of guided physical, mental and emotional relaxation. Each step of Yoga Nidra has an important purpose to guide practitioners into deeper levels of their consciousness. It is a Tantric technique which is derived from an ancient practice called Nyasa where Mantra is combined with rotation of consciousness through the different body parts. With training Yoga Nidra is a way to remain aware and alert in the dreaming and deep sleep states of the mind.
When we are totally absorbed in our inner world of sensory impressions, feelings, emotions and thoughts and we see a person, object or situation we are not really seeing them. Our view of someone is completely skewed by these associated thoughts and representations in the mind. It is as though we are dreaming although we are wide awake. If instead we are absorbed in the witnessing attitude of the drashta the sense of “I” is softened and with that the strong desires and aversions of the mind dissolve. It is this state that Yoga Nidra encourages.
Yoga Nidra provides a complete state of relaxation for the body and mind, more so than conventional sleep where the mind is still processing impressions of the mind. It is said that one hour of Yoga Nidra is the equivalent to 4 hours normal sleep!
Some of the benefits that we can experience through a regular practice of Yoga Nidra are:
• Leads to a state of Meditation
• Can eradicate deeply embedded psychological problems, complexes, neuroses, inhibitions
• Helps to eliminate psychosomatic ailments
• Has a tranquillising effect that can remedy insomnia and induce deep sleep
• Rejuvenates the physical, pranic and mental levels of our being
• Increases intuition
• Increases memory and learning abilities, allows a person to retain information more readily
• Decreases stress and anxiety
• Has been used effectively in cancer treatment
• From directing the energy away from the senses prana is liberated, thus the psychic and vital pranas in the nadis are balanced
• Creating a free flow of energy in the pranic body allows for healing tissues, glands and organs
• Releases samskara (deeply embedded impressions in the mind)
Yoga Nidra allows the Sympathetic nervous system which is our fight and flight response to rest. The Parasympathetic nervous system becomes more dominant, rest and repair, when the body and mind are completely relaxed. Especially in Western society everything is fast paced and there is an emphasis on productivity. We often don’t give ourselves the opportunity to relax and feel OK to do nothing. In Yoga Nidra feel good hormones are released, we can feel revitalised and approach our day after a session with a new perspective.
In an ancient medical science such as Ayurveda from India, disease is not investigated just symptomatically, but instead is traced back to up to 9 years before the symptoms started, to understand what was happening in the persons life at that time on mainly an emotional level. Then information is gained to understand why an illness manifested in the body and the mind. Through the practices of Yoga Nidra and Meditation we are able to reflect, analyse and let go of events that happen in our lives to minimise the samskaras (deeply embedded impressions in the psyche) in the mind. Yoga Nidra effectively releases impressions of the past and anxieties about the future.
Scientific studies have revealed that Yoga Nidra is a powerful healing tool is illnesses that may be psychosomatic such as allergies, chronic pain, depression, PTSD, insomnia, asthma and high blood pressure. These conditions are often a result of stress, anxiety and tension of which the cause is found in the subconscious or unconscious mind. By structuring a Yoga Nidra specifically for a person who is suffering from one of these diseases their health physically and mentally can be greatly improved.
The power of Affirmation
There is a lot of information and books about the power of affirmations. In Yoga Nidra the Sankalpa is a potent tool to give energy to what we wish to create in our lives. It raises our level of vibration and actively manifests our reality. When our mind in in the Theta brainwave state we have access to the subconscious mind just as in hypnotherapy. In Yoga Nidra we plant a positive seed in the mind at the beginning of the practice. When we repeat it at the end of the practice the mind is generally in a deeper state of consciousness and we are watering that seed of positive intention.
In Yoga there is a concept called Iccha Shakti, translating as willpower. When we can harness this power we can overcome any obstacle in life and achieve healing and our goals. Our thought processes, whether they are conscious or unconscious, need to be aligned. Our intellectual mind can only achieve so much. If our subconscious and unconscious minds are in conflict with our conscious mind whatever change we try to create consciously will not be effective and will not influence our emotional state. Too much reliance of the intellectual mind becomes a barrier to change.
Swami Satyananda says that anything can fail us in life but not our sankalpa. The sankalpa reaches deep into the layers of the mind and initiates strong, focused motives that the psyche can then act upon. It works as a bright illuminating light in the deeper parts of our mind, dispelling conflicting thoughts and emotions that are obscuring our path to reach our goal. As though light particles are banding together to form a single pointed laser beam, the sankalpa has the potential to collect our subconscious energy for a positive intent.
Yoga and Cancer Management
When a person is diagnosed with cancer we can imagine the emotional stress and pressure that in inflicted on the psyche. In that moment a person has to come to terms with facing death. If a person does not have strong faith or acceptance of death this time can drain all the willpower from a person which can result in depression and insecurity. By practising Yoga Nidra a patient can relax the body and the mind even in this extremely stressful situation. Fears that have a deeply negative influence on the immune system can be expressed in Yoga Nidra on the mental screen of the mind. In the relaxed state they can be witnessed and neutralised. Visualisation can be used therapeutically to enhance healing and the regeneration of the body and mind.
The rotation of awareness through the body reduces over stimulation of the parasympathetic nervous system, creating relaxation, enhancing blood circulation and increases pranic levels. By visualising the flow of prana in the body the prana can be redirected for healing and building defence mechanisms to repair and regenerate cells. Awareness of the chakras also activates prana so that the overall reserve in the body in increased.
How to Practice Yoga Nidra
Initially it is beneficial to to be guided through the practice of Yoga Nidra either in class or by listening to an audio recording. Eventually when you feel confident you can practice by yourself without a recording.
The most benefit comes from a regular daily practice, especially if you are using it therapeutically. Make a regular time each day to set aside and listen, in place that you will not be disturbed. You will notice the benefits of Yoga Nidra very quickly in your life, by better sleep, a more relaxed attitude and a refreshed mind.
You can purchase my recordings on Bandcamp: https://shuddhachittam.bandcamp.com/
I also have some free tracks on Youtube. You can find the links to these in the footer below.
Do Yoga, Be happy!