Tips: Practice in a cooler, darker environment with a more passive attitude without expectations, competition, or judgment. Use soft, calming music. Keep your gaze down and work at 70% with moderate holds. Postures close to the ground provide coolness and stability.
Pranayama: Slow and steady movements with breath to relax the body.
Pratapana (warm ups): Slow, controlled movements with breath - to relax the body and calm the mind.
Meditation: Warm visualization, mantra meditation and longer Shavasana.
Warm up slowly and include some joint rotations. Move with intention and fluidity—grounding hands and feet in any posture where they touch the earth—and avoid jumping between postures. Use the ball mounds of toes, especially the big toe mound. Make the sequences smooth and steady rather than quick and jerky. In all postures take the eyes slightly downward toward the earth to help ground the body and mind and fixate gaze at an unwavering point for stability, maintaining inner focus.
Slow Sun Salutation - for warming, emphasizing stability and alignment in the pelvis, hips, and thighs. Standing and balancing poses such as Mountain, Warrior I and Warrior II, and Tree pose to increase stability & strength. Standing poses stabilize and ground you, and balancing poses help focus the mind & connect to the earth element.
Forward Bends: standing or sitting forward folds help bring calm to the nervous system Child’s pose and other resting poses to bring more stillness, awareness & grounding energy to the practice.
Prone Backbends like Cobra and Bow Pose help stabilize and warm lower back and bring heat to the entire spine through extension. Avoid too many standing backbends, as ayurvedic principles hold that they bring energy up and cool the body which goes against goals of grounding and warming. Seated poses that open hips, thighs and lower back such as Cow Face Pose, Bound Angle Pose and Garland Pose.
Sign of Successful Practice: Feeling warm, stable, grounded and present. Experience the feeling of being nurtured, supported, and strong. Your mind and senses feel clear and any emotional irritation and tension is released!
With more people practicing yoga with on-line virtual classes, there are more injuries taking place. Here are some tips to help you stay safe in your practice:
How can you avoid injuries in yoga?