There are yoga mats that cater to a specific cause, like being made from environmentally-friendly materials. There are also mats that have more cushion that supports the body when during specific asanas. It all breaks down to an individual’s personal preference and how the mat works to best support you. That’s why we must first ask the question about length and what size will work best for your height.

What Yoga Mat Size Is Right For Me?

First things first, there’s different size mats. Selecting a mat size is the easiest first step because it’s based on fact and not necessarily preference. Depending on your height you will want to select a yoga mat that will best compliment you.

Length

The best way to determine a yoga mat is to think of having three inches of extra room on the mat. This will give you a little bit of extra room during postures but not too much to where you’re taking up extra space in the yoga studio. For instance, if you are five foot eight inches, you may want the standard size yoga mat that measures 68 inches. This size will give you plenty of room to work with.

However, for someone who is just under six feet you may want something a little bit more generous in length, like a mat that’s 72 inches long. The next size up is just over 80 inches and this would be a consideration for an individual who is over six feet tall. This size mat does exist but many prefer these mats strictly for their home and not for travel or the studio due to their size.

Thickness

Aside from length, the other consideration is the yoga mat size in terms of thickness. This is important because depending on the type of yoga you participate in, and your preference, you may like to have more cushion for your asanas. Most yoga mats come with 4 millimeters of cushion while others may be 6 millimeters.

The 4 millimeters are generally preferred for people who don’t require much padding and typically feel that it is easier to practice yoga on. Whereas the thicker option may help individuals who experience more pain in their joints when practicing. As for the thickness, this is entirely based off of your individual preference and needs for the body and practice.

Width

Considering the width of your mat is helpful as it will also allow for you to have a little extra space. Some poses require all hands, legs and feet, and with the traditional yoga mat this typically falls outside of it’s range. The standard yoga mat is 24 inches but there are also mats made with a width of up to 30 inches. In this instance, it’s primarily about preference.

Wider mats may be more difficult to use a carrier or strap with as they’re not as easy to roll up. but, due to its size it may give a little extra room between you and your classmates. It’s all about where your values lie.

What Material Of Yoga Mat Should I Get?

The type of material you pick for your yoga mat influences the amount of cushion or texture you will experience during your practice. It will also dictate how long your yoga mat will last over time. This too is depending on lifestyle and preference.

Vinyl or PVC Yoga Mats

Odds are you’ve seen a polyvinyl chloride or vinyl mats as they’re very common as the material is very cheap to produce. They provide a decent amount of grip or “stick” and they prove to be fairly durable throughout the years. Students generally like these mats as it provides a good layer of cushion than the alternatives. But, if you are someone who values environmentally-friendly products then you may want to look elsewhere.

PVC or vinyl is an environmentally hazardous material that poses harm because of the chlorine used in making it. Though, there are companies who are cutting the amount of PVC used in yoga mats to make them less harmful. It may just take some research to find the right combination that works for you.

Jute Yoga Mats

Most students who pick up a jute yoga mat recognize the sacrifice they make for a more eco-friendly product. The jute yoga mats may not offer as much cushion and are a little bit rough on the skin. Though the jute mats that are entirely made out of just jute do not give off any toxicities like the PVC mats there are many that are made in combination with PVC or PER. Polymer Environmental Friendly Resin or PER is slightly more friendly than PVC alone but not entirely. In both of their life cycles they’ve been plasticized and acetyl tributyl citrate has been added which can lead to disruptions to our endocrine system. This is what causes criticism towards both PVC and PER mats.

In its entirety these jute mats have become popular among environmental enthusiasts as the jute (or jute portion) is fully-recyclable. The mat itself  is thin and easy to carry around from home to studio, and is simple to clean and relatively durable.

Rubber Yoga mats

Rubber mats tend to be preferred over the vinyl because they are also derived from natural materials making them environmentally friendly. Generally these mats are created from rubber trees and don’t have additive materials or synthetic rubber. When it comes to eco-friendly mats the rubber mats reign superior because of they’re cushion and grip. They’re easy to clean but do come with some disadvantages.

If you are allergic to latex then some of these rubber mats may elicit an allergic reaction, and they tend to be heavier to carry around. So, if you’re someone that prefers to be home-bound this may be a good alternative. Otherwise, it may be a bit of a hassle as they’re less portable.

Cotton Yoga Mats (or Blankets)

The cotton yoga mats are easy to clean and able to absorb a good deal of sweat. These are considered the most eco-friendly yoga mat on the market and for added benefit the cotton blankets can keep you warm during meditation or savasana. The cotton yoga blanket or mat enables flexibility to cushion the body during asanas where bony body parts such as the knees or elbows require more support.  But, their downside is they don’t seem to be as durable as they’re competition.

Cork Yoga Mats

Most recently cork yoga mats have risen to popularity because of their clean and edgy designs. Plus, cork has antimicrobial properties and is environmentally friendly. Many note the cork mats impressive ability of gripping and low maintenance cleaning. Though, some types may be difficult to roll or heavier than desired depending on preference.

Recommendations for Each Practice

Not all practices request the same out of their students and that is why each practice is a unique experience to its user. In that way, yoga mats come in a variety of styles to suit your lifestyle and practice.

• Practicing Traditional Yoga– Ashtanga Yoga tends to demand more rigor than the others and because of that it may require more support and cushion. For this sort of practice, rubber mats are recommended because of their slip resistance.
• Typical Yoga Classroom Mats – Hatha yoga focuses on many physical postures and tends to accommodate the beginning yoga students. Because of this focus and pace, it’s recommended to start on a foam mat. Although these mats are typically the ones you would see when you visit the gym, this will give you the opportunity to figure out your individual preference moving forward in your practice.
• Yoga Mats That Can Keep Up With The Heat – Since both Bikram yoga and Hot Hatha share similar principles of heated rooms then it’s pretty easy to anticipate you’ll need something that soaks up the sweat. In this case, we recommend using a natural rubber mat and yoga towel. The natural rubber mat will provide a substantial amount of grip and a durability that’s built to last. Not to mention, it’s super easy to clean which will be needed with this sort of practice.
• Mats For Yoga That Is About Precision – Iyengar yoga objective is for precision and alignment in yoga performance. This type of yoga requires its pupils to be focused on the gradual progression of movement. In this case, balancing is key and because of that it’s important to have a mat that compliments this style. For this we recommend mats that are either very firm or very thin, depending on what suits you the most and helps you to achieve the best results for the postures.
• Mats For Slow-Paced or Restorative Yoga – This sort of yoga practice is very delicate and not what you would anticipate out of a modern yoga classroom. It is a very slow process that involves very little movement. Restorative yoga focuses on deep relaxation and stretching. For this sort of practice some may opt for a cushioned mat that gives they’re body more support during movement or a blanket that can cushion and also keep the body warm. This is something that is entirely dependent on preference.
• Mats For Fast-Paced Yoga – Vinyasa flow yoga is similar to Hatha with some subtle difference when it comes to pace. Vinyasa tends to move a little faster through postures and connects students to the pace of their breathing. Because of the speed of transition, we recommend a mat that is smooth but offers a lot of stick to keep up with the flow like a natural rubber travel mat. These tend to have little texture but provide enough traction and grip for the hands and feet.

As you can see, there’s various options to take into consideration when selecting a yoga mat that works best for you and your practice. If you are new to yoga don’t be overwhelmed by the choices. Try a few classes at your local studio and rent a mat to test out its thickness and texture. Depending on the class they will have mats best suited for the type of practice you’re interested in pursuing.

Another avenue is to talk with your yoga teacher, or yoga enthusiasts about which mats and brands they prefer. They may be able to give you valuable insight on what they use for their home and which will work best for your lifestyle, practice and needs.

The post What Yoga Mat Size Is Right For Me? A Guide To Choosing The Perfect Mat appeared first on YOGA PRACTICE.

Stretching warms the muscles. And warm muscles are more pliant. 

But in yoga, flexibility has been labeled a prerequisite when it shouldn’t be.

If you’re interested in yoga, don’t worry about how flexible you are. 

Yoga is meant to be accessible to all people. And if you’re curious about stretching, keep reading to see what it can do for your body. You can still reap the benefits of stretching. But you don’t have to put your legs behind your head.

Common Beliefs About Stretching

#1. The best time to stretch is after exercise.

Yes and no. It is safer to stretch warm muscles. Warm muscles are more relaxed and have a greater range of motion. But walking briskly or jogging for five minutes is not sufficient enough.

Try stretching a few minutes into your workout and after. This will help you gain the most out of your exercise.

#2. There’s only one “right” way to stretch.

No. There are many different ways to stretch. Below are some common types of stretching to try.

Static Stretching

Static stretching stretches specific muscles until you feel tension. Hold your stretch position for 15 to 60 seconds. This is considered the safest way to stretch. When done gently, it allows the muscles and connective tissue time to reset the stretch reflex.

Active Isolated (AI) Stretching

This method stretches specific muscles until you feel tension. But you only hold your position for 1 to 2 seconds. Often, you will use a rope or your hands to get the muscle to its stretching point.

But do not force the muscle to stay contracted. The muscle is working at staying relaxed. So be careful of overstretching here.

Proprioceptive Neuromuscular Facilitation (PNF) Stretching

This method of stretching contracts then releases the muscle. It is usually done with an assistant or partner who pushes the stretch into place. It can be very effective when done properly.

But only do this method of stretching under the supervision of a physical therapist or trainer.

Ballistic or Dynamic Stretching

This method of stretching requires that you move slowly into the stretched position. Then bounce once you get there. Most people do this version of stretching. But experts agree that this method can be dangerous. It can put too much pressure on the muscle and connective tissue.

Just be wary when you stretch this way.

#3. Stretching should be uncomfortable.

No. Actually, if stretching is painful for you, then you’ve gone too far. 

Move into your stretch and stop when you feel tension. Breathe deeply while holding the stretch for 15 to 30 seconds. Then relax, repeat the stretch, and try to move further into it. But do not push past your edge.

#4. You should hold a stretch for at least 15 seconds.

Yes. Most experts agree that holding a stretch for 15 to 30 seconds is sufficient.

What Is Stretching?

Stretching is a term that some fitness experts like and others don’t. While performing a yoga pose, you are exerting strain on various parts of the body. That strain gets distributed along certain lines. It pulls on muscles, tissues, and joints along a network of connective tissue.

To understand stretching, we need to differentiate first.

There is putting strain on muscles and fascia. Then, there is putting strain on connective tissue.

When coming into a stretch, the body responds first by a freeze reaction. This is also known as the “stretch reflex.” Your muscles will initially protest against this strain. Depending on your condition and the routine, that strain will release after about one to three minutes.

Muscles are elastic by nature. 

And when the stretch reflex subsides, the fibers of your muscle release. Then, your muscles will go on to a more elongated state. This is a normal expansion and contraction of a muscle. In this way, it’s not really a “stretch.”

Once the stretch is over, the muscle will contract again to its natural state. Nothing much has changed structurally in the muscle.

But things are different with connective tissue.

After a stretch reflex releases, fibers of connective tissue, which are more elastic, start to “glide” to a more extended state. This is very different from muscles. Connective tissue fibers reattach in their extended state.

Connective tissue stretches in a way similar to how plastic stretches.

If done slowly and evenly, the fibers will come into a new form. They will keep their shape. But if done too quickly or unevenly, they will tear just like plastic.

So “stretching” is used to describe the process of altering the form of the body.

Types of Fascia

Fascia is everywhere in the body. It holds the skeleton together and encases the organs, nerves, and muscles. Fascia is even found in the eyes. It exchanges information to the brain through the many nerves that run through its tissue.

For a yoga practitioner, there are three important types of fascia to keep in mind.

#1. Ligaments

Ligaments are the connective tissue that connects to the bones. The tissue is very fibrous, strong, and inelastic. They are meant to hold bones together and stabilize joints.

#2. Tendons

Tendons connect muscle in the body to bones. Or they can connect muscle to muscle. This fascia is less thick and fibrous. And they are less elastic. They are not meant to stretch.

#3. Myofascia

Myofascia runs through the muscles and encases muscles in different compartments. Think of it like an orange that has different parts. Myofascia holds muscle bundles together.

Benefits of Stretching

Stretching is good for the body. It is healthy for muscles to be stretched. And myofascial under tension makes for a well-aligned body.

Stretching also promotes circulation.

It keeps the joints and muscles flexible and juicy. And it keeps the body supple and vibrant.

Connective tissue is also responsible for body awareness. Supple and hydrated fascia gives a sense of spaciousness and connectedness to the body. And nerves in the fascia can optimally communicate with the brain.

Connective tissue in the body is also partly responsible for proprioception. This is the body’s sense of where it is in space and how it relates to itself.

Practicing yoga and stretching muscles contributes to body awareness and overall health. But you can also enjoy these benefits without being able to put your legs behind your head.

Overstretching

Sometimes, yoga students will struggle to reach different parts of their bodies. They will pull themselves too deep into a pose and stretch beyond where they should.

Flexible people are often more at risk of injuring themselves than stiff people.

Bendy yoga students have a tendency to bypass core stability and integrity. And when stretching in a yoga pose, the strain is not isolated. But it pulls on the whole system of connective tissues. This leaves them vulnerable to overstretching weaker parts of their bodies. And sometimes, this can lead to chronic situations.

Therefore, yoga practitioners who strive for more flexibility increase their risk. They may overstretch their tendons, ligaments, and joints.

The Potential Damage

If you experience “sore muscles” after yoga or exercise, you have torn muscle fibers. Micro tears in the muscles are normal with exercise and heal quickly. Muscles have good blood flow. This allows cells to regenerate and work efficiently.

But micro muscle tears are different from tendon tears.

Tendon tears are common in yoga due to overstretching. And this type of tear takes much longer to heal.

Overstretching ligaments takes damage one step further. Sometimes, it can lead to chronically unstable joints. Too much pulling on the joints when stretching is the riskiest kind of overdoing it. And it has a long-lasting effect on the body.

The Benefits of a Less Flexible Fascia

Having stiff muscles or less flexible fascia is not necessarily a bad thing. They constrict your mobility. But they also protect your joints and ligaments from overexertion.

The stability of your body protects you from injuries.

You may never be able to do a full split. But you will also never destabilize your sacroiliac joint either.

Next time you’re encouraged to stretch beyond your limit, stop. Consider what you are trying to achieve. Ultimately, a good yoga practice depends on how we practice.

Beginner Stretches

Overhead Stretch

An overhead stretch targets the shoulders, neck, and back.

Start by standing with your feet shoulder-width apart. Your knees and hips should be relaxed. Interlace your fingers and extend your arms above your head. Keep your palms facing up.

Take 10 slow, deep breaths here. Elongate your stretch on each exhale.

Relax and then repeat once more.

Torso Stretch

This torso stretch specifically targets the lower back.

Stand with your feet shoulder-width apart. Be sure to keep your knees bent. Place your hands at the small of your back. Angle your pelvis forward. Point your tailbone backward slightly.

Feel this stretch in your lower back. Pull your shoulders back too. Hold here for 10 deep breaths.

Then release and repeat once more.

Cat and Cow Stretch

This is a very easy and accessible stretch. It will target all areas of your body.

Get down on your hands and knees. Make sure that your hands are directly underneath your shoulders. Keep your back flat and make sure your toes are pointed behind you.

Tighten your abdominal muscles and arch your back. Drop your head down so you are looking at your stomach. Hold here for 10 seconds. Breathe deeply into this pose.

Now lower your back until it is swayed.

At the same time, raise your head up. Hold here for 10 seconds. Then return to your starting position.

Repeat this process four times.

Risky Stretching vs. Safe Stretching

Stretching the hips in standing poses

Crescent lunge is a great stretch for the hips. But be careful you are not “hanging” in the hips. 

This allows the back leg to drop to the floor. It can create an unbalanced tension in the hip flexors. This “hanging” position can also compress the sacroiliac joint.

Instead, draw the legs to the midline.

Lift the back leg to create a safe stretch for the hip flexors. Be sure to engage your lower belly muscles. This will help to align the pelvis and sacrum. From the center of the pelvis, stretch both through both legs. And lift up through the spine.

Stretching in Adho Mukha Svanasana

Downward Dog is a pretty standard yoga pose. Because it is so common, it is important to make sure you are doing it correctly.

Risky stretching in this pose means dropping the arms toward the floor. This presses the chest down and causes a “hanging” in the shoulders. Then, the shoulder blades get pulled off of the back.

Additionally, this “hanging” position can compress the shoulder joints. It can also be damaging to the rotator cuff muscles. And the lack of muscular engagement in the legs will cause an excessive forward tilt of the pelvis. This means your hamstrings are at risk of overstretching.

Instead, practice safe stretching. 

Press your hands evenly into the floor. This will engage the arm muscles in a more balanced way. From your hands, draw your muscles up into the shoulders. Press your feet into the floor and keep your leg muscles engaged. Press the tops of the thigh bones and sit bones back.

Then, draw your belly in. From the sternum, stretch out to your hands and feet.

This will still give you a great stretch. But it keeps you safe in doing so.

Stretching in Uttanasana

It might seem strange, but even Forward Fold has some risky stretching. If the pelvis is behind the ankles, it creates a “hanging” in the pelvis and hamstrings.

This leads to misalignment. 

And the lack of muscular engagement compresses the hip flexors. This creates excessive pressure in the sacroiliac joint. And it can increase the risk of overstretching the back of the legs and pelvis.

For this pose, you can try aligning with a block.

Bring your pelvis directly over your feet. Use a block to engage the inner thighs and hug your midline to activate the leg muscles. Remember to keep your knees soft while pressing your inner thighs together. Press the sit bones back until the pelvis tips forward. At this point, the sacrum should be at its highest point in the pose.

If you have tight hamstrings and inner thighs, bend your knees. Do this for as long as you need until you feel that forward tilt. Additionally, draw your lower benny in and hug the outer hips. You will feel a lift in the front of your body.

Practicing safe stretching in this pose means keeping this alignment.

It also means maintaining stability in your legs, outer hips, and belly. Be sure to press down from the center of your pelvis to your feet. From the pelvis, lengthen through your spine to the crown of your head.

This will ensure the most effective Forward Fold in your practice.

Stretching in Bhujangasana

Cobra Pose is a great stretch for the body overall. But the lack of muscular engagement in the inner thighs can lead to risky stretching. This separates the legs away from the midline. And it compresses the sacrum, creating excessive lumbar extension or arching.

Unengaged hand and arm muscles will build up pressure in the wrists as well. This allows the arm bones to move to the front of the body and compresses the shoulders and upper back.

Additionally, pressing the head into the neck compresses the neck and overstretched the throat.

Again, try aligning with a block in this pose. 

Place a block in between your inner thighs. This will create stability in the core line of your body. Activate your inner thighs by pressing into the block. Roll the leg bones inward to align the legs, pelvis, and lower back.

All of these adjustments will protect and stabilize the lower back. And remember to draw the lower belly muscles in too.

If you would like to try without a block, keep the alignment and stability in the legs. Lengthen the sides of your waistline and release your shoulders down. Stretch out from your pelvis and evenly through your legs and spine.

Press your hands into the floor to activate the arm muscles. Draw your shoulder blades onto your back to ensure safe stretching. Then, from your engaged arms, legs, and core, you can move your chest forward between your arms.

Just be sure you don’t move your chest straight up.

Final Thoughts

When stretching, remember to listen to your body. Pay attention to how you are feeling. And relax before going into any active stretching.

Ask what parts of your body feel tight or compressed. Do you feel vulnerable or sensitive in certain areas? Are you holding your breath? Do you feel any tension in your body?

If you do, remember to align your body. 

Root down through your bones and skeleton. This will reduce any unnecessary tension. Here, you will primarily rely on the stability of the skeleton rather than the muscular system.

Remember to keep your joints open, not locked. Pay close attention to your knees, wrists, elbows, shoulders, and spine.

And most importantly, go slowly and work within your limits.

There is a soft edge and a hard edge. Try to work in the space between those two boundaries. That is where you will find the sweet and the safe spot.

Additionally, you can use props to help you. They will support you and give you stability during more challenging postures. Don’t be afraid to use them. They are there for a reason.

Props will not limit your practice. But they will help align your body where it needs to be.

The post Can You Stretch Too Much? Top 15 Yoga Questions Answered appeared first on YOGA PRACTICE.

In today’s world, there are more than a few famous artists in the yoga genre. One could say this genre is vast because nearly anything can be considered yoga music. As long as it’s chill, high-frequency, or helps induce a meditative mindset.

That said, there is one artist in particular that is well-known in the community. His name is MC Yogi, and he’s known for promoting Hindu philosophy and making bhajans. Bhajans are devotional religious songs in the Indian religions.

Debut album “Elephant Power” dropped in 2002, so it’s safe to say to only pick 10 of his songs is a difficult task. Before we go into the ten best MC Yogi songs to add to your yoga playlist, here is a little more information behind the man himself.

Who Is MC Yogi?

Real name Nicholas Giacomini, MC Yogi It’s over 320,000 monthly listeners on Spotify, with his most popular song hitting over 15 million plays. Many of his songs are what he calls “omstrumentals,” but he raps too. When it comes to yoga festivals, he is one of the most anticipated artists on the line-up. That’s not all; the man even wrote his own memoir!

His resume doesn’t stop there, though. He is also a devoted yoga practitioner, teacher, and studio owner.

Those that have met Giacomini find his presence endearing, wise, creative, innovative, yet peaceful.

ParaYoga founder Rod Stryker stated, “To know MC YOGI is to love him; to hear his music and see him perform is to celebrate life and be swept up into spirit’s vital pulse.”

He may not fit the physical description of someone writing music about ancient Indian culture and religion, which could be another reason why he’s so greatly loved in the yoga community. He transcends all stereotypes. His persona alone reminds his fans that the ego only exists in the logical mind. He asks you to let go of past societal programming and to live in the Here and Now because, after all, that’s all there is.

It is as if his very being asks you to question everything you think you know about yoga. As yoga sweeps the Western hemisphere of the world and becomes modernized in Western culture, some say it is a remix or a colonized version of traditional Indian yoga. Much of the western world has adopted yoga in the ego-sense of the word. That is to say, much of Western culture has made an identity out of yoga.

It’s fair to say that most people in Western culture have heard of or own a pair of Lululemon leggings and a brand-name mat, even if they’ve never done yoga. In America, yoga is a full-blown fashion trend. A trend in which MC Yogi challenges with his every creation.

For those wondering how MC Yogi got involved in Hindu Philosophy, you may look to his wife, Amanda Giacomini. She is the founder of the 10,000 Buddhas project, after all. However, MC Yogi found his interest in yoga much earlier from none other than his father. He also grew up in progressive San Francisco, CA, which could have something to do with it as well.

Regardless of how it started, hundreds of thousands of monthly listeners are sure glad it did. For a closer look into some of MC Yogi’s best songs and playlists, continue reading!

The 10 Best MC Yogi Songs to Add to Your Yoga Playlist

• Give Love

This track is uplifting and can be used as a heart chakra activation as well. The lyrics ask the listener to give love without fear, for it is all we really have. To “unlock the cage, turn the key, and break the chains,” guarding the heart.

Society hardens the soul as a means of protecting the heart. This track challenges that mindset. It promotes the idea that it’s the perception of society that can change, that love is the answer to that change. Love is the all-powerful frequency to banish all fear!

• Ganesh is Fresh

If you are going to be a yoga music producer, you better have a hit about good ‘ole Ganesh. MC Yogi knocks it out of the park with this tribute to the elephant-headed Hindu god. If you ever needed an anthem, this one is it.

The track hypes up Ganesh. Not only that, but it even explains a bit about what Ganesh is known for as well. So not only are you calling upon this brilliant being during your yoga practice, but you get to learn all about him in the process. 

• Sun Light

We all have to do our bouts of shadow work from time to time. It is how we stay on top of our growth and ensure we continue our progression. “Sun Light” is a track of encouragement for those feeling overwhelmed by darkness and past trauma. It encourages the listener to let go of the darkness. Choose to feel through the emotions and let them go in the process.

It promises the warmth and positivity of the sun’s light are just on the other side, behind where most are scared to look. Those that listen to this track during yoga can experience symptoms of energetic purging during the practice. 

• Shanti (Peace Out)

The word Shanti is a Sanskrit word for peace, bliss, or tranquility. The track, “Shanti (Peace Out)” is essentially an invocation of peace. In turn, it is naturally a great song to practice yoga. A still mind goes hand-in-hand with finding and cultivating peace. It doesn’t have lyrics as much as just vocal sounds throughout the peaceful instrumental. This one is a hard one to listen to and not fall into a natural trance state.   

• Prayer Wheel 

“Prayer Wheel” is off of MC Yogi’s “Mantras Beats & Meditations” album. This track has a mantra within it. The mantra is known as “Om Mani Padme Hum.” this mantra is a Sanskrit six-syllable mantra to create a path of an indivisible union of method and wisdom. Essentially it helps to natural syn the hemispheres of the brain to induce higher states of consciousness and oneness within. 

• Jai Sita Ram

This track is a devotional chant to the god Ram and the goddess Sita. It evokes a feeling of present awareness within. In turn, this inevitably leads to stillness of the mind, which is why this song is so great for yoga! 

• Rock On Hanuman

Another great anthem track for a Hindu god is “Rock On Hanuman.” Hanuman is referred to as the monkey god in Hinduism. Once again, MC Yogi does an impeccable job of describing the god while also expressing his appreciation for all the god is.

It ends with a short mantra, which seals the power within the track. Whether you use the song to call upon Hanuman is up to you. Still, it helps to aid in finding stillness of the mind.  

• Heart Sutra

“Heart Sutra” is another track from the “Mantras, Beats & Meditations” album. This track has a little more of a hip hop vibe to it. It isn’t as outwardly peaceful as some of the other songs on the list. However, the bass kicks end up sending the mind into a peaceful trance state by the song’s end. 

• Shedding Skin (Beloved Friend)

Those using yoga as more of an exercise to remove blockages or karmic debts benefit from this song. It’s a little faster than other songs, which is why it’s recommended for faster moving yoga sessions. However, like most of MC Yogi’s songs, it can double as a way to encourage relaxation as well. Really, this song is a win regardless of your yoga preference. 

• Om (invocation Dub) Omstrumental 

The Om frequency is one that is found in all things of nature. It resonates at 432 Hz frequency and can soothe and heal the physical and spiritual side of us all. This track invokes that frequency within the brain and encourages natural sync between you and the rest of the universe. You’ll be surprised what this track can help you see within yourself.

Spotify Playlists That Feature MC Yogi

That’s right. Click on Spotify and type in “MC Yogi” to the search bar. Not only will his profile and popular songs come up, but so will the popular playlists, including Spotify’s “This Is MC Yogi” and “MC Yogi Radio.”

Another good place to look is YogiTunes. They feature many different artists in the industry, including MC Yogi. They also have playlists of yoga teachers. It’s a streaming service. Basically, you pay a monthly fee and can stream all they have to offer from artists in the music industry, unlike Yoga Download, where you pay for the song or playlist. Both options are great, depending on your needs.

Regardless of what streaming or music platform you use, you are likely to find MC Yogi.

The Benefits of Listening to Music During Yoga

At its core, yoga is a practice that encourages the ability to find stillness within the mind. Many people translate this to yoga, being a silent practice. However, stillness doesn’t necessarily equate to silence. Sometimes noise can help induce the stillness one looks for in silence. This is especially true when the sounds or music is at a higher frequency because it encourages relaxation and peace.

To continue, the first benefit of listening to music during yoga is that it can help someone achieve mental stillness quickly and maintain it for longer periods of time. Those that are ADHD or prone to overthinking can greatly benefit from listening to music during yoga. It gives the mind something to focus on, which then leads to brainwaves matching that frequency and encouraging relaxation in the brain. Once the brain is relaxed, the stillness of the mind can happen.

Another benefit is it can help guide the body into a natural flow state. Yoga is all about finding the flow as well. The main goal is to learn not to grasp onto things in life or to push them away. Rather, the goal is to flow freely between these two polarities:

• Mentally
• Physically
• Emotionally
• Spiritually
• Energetically

It depends on what kind of music the teacher plays too. Heavy metal rock music isn’t something one thinks of when they think of the different types of relaxing music. High-frequency tones are great because they help encourage a naturally meditative state. These frequencies are also used in binaural beats, which have proven that the brain produces brainwaves that match the frequency of what it hears. This means that when listening to high-frequency music, it helps guide the person to create high frequency and relaxing brainwaves to open up the mind.

The Benefits of Yoga Music

Perhaps the best type of music to listen to during yoga is yoga music. That is, music is deeply rooted in yoga culture and history, MC Yogi being a prime example. A lot of this type of music utilizes high-frequency tones within the music, which is why it feels relaxing to listen to.

It is coming for practitioners to repeat mantras during their yoga practice. These mantras date back to the beginning of yoga and are a way to help the mind create those same relaxing brainwaves.

The main benefit of yoga music is that it acts as a combination of the high-frequency beats, as well as the historic yogic mantras. Some yoga artists include the mantras themselves in the song, enhancing the properties even further.

Regardless of who you listen to or how often, it can be collectively agreed that yoga music has its benefits. These benefits can be felt whether one is currently practicing yoga or not. MC Yogi is someone that continues to touch hundreds of thousands of lives each month. This fact alone speaks volumes about the efficacy of his work.

The next time you practice yoga, give it a try! What’s there to lose?

The post 10 Best MC Yogi Songs to Add to Your Yoga Playlist appeared first on YOGA PRACTICE.

What is Mobility?

When referring to improvements in mobility, you are describing creating more movement in your joints and joint capsule.

A joint is where two bones come together to create movement. For example, your knee joint is created by the joining of your femur and your tibia. Your spine consists of a series of joints, as each vertebra stacked upon one other creates a joint.

There is a certain amount of expected movement at each joint in your body. People who have less movement in their joints are called “hypomobile.” These yoga practitioners may experience difficulty with postures which challenge range of motion.

Those who have more movement than normal are called “hypermobile.” These yoga practitioners are often successful in postures which challenge range of motion. However, this increased mobility may cause difficulty with stability based postures.

What is Flexibility?

Flexibility refers to how much length you have in your muscles. A muscle is a soft tissue structure in your body that creates motion. Each joint has several muscle groups that cross over the joint to create movement.

When muscles are restricted in length, your range of motion can be restricted. This can create a sense of tightness or rigidity in your body.

Muscles can also be chronically lengthened. Like hypermobile joints, over lengthened muscles can contribute to difficulty with stability based postures.

10 Tips to Achieve Both Mobility and Flexibility:

To achieve your range of motion goals, it is important that your yoga practice incorporates both mobility and flexibility. Read on to how!

Understand Muscles vs Joints

The first step in making sure you are addressing both mobility and flexibility in your practice is to increase your anatomy knowledge. To correctly increase muscle length or joint mobility, you need to know where one is vs the other.

For example, if you want to improve your backbends you are looking to increase the flexibility of your pectorals and the mobility of your thoracic spine.

You will choose postures that stretch out the pectorals. Examples of such postures are Supta Matsyendrasana- Supine Twist or Baddha Utthita Parsvakonasana- Bound Side Angle Pose.

To improve the mobility of your thoracic spine, try Matsyasana- Supported Fish with blocks. Transitioning between Marjaiana/ Bitilasana- Cat/ Cow.

Understanding which structures you mobilize vs which you stretch will help you achieve goals in your asana practice, as well as balance your orthopedic range of motion gains.

Vary The Hold Time in Your Postures

Deciding how long to hold postures in your practice can be confusing. If you are looking to increase flexibility, choose hold times of about 30 seconds (5-8 slow breaths). For example, if you are hoping to improve your hamstring length you will choose a posture such as Ardha Hanumanasana- Half Split and hold each side for 30 seconds.

In contrast, if your goal is to improve joint mobility, choose breath to movement based hold times.

For example, if your goal is to improve your knee extension mobility, you would choose a pose such as Ardha Hanumanasana- Half Split. Instead of holding the posture for an extended duration as you would for flexibility, in this case you will incorporate breath to movement style pulses.

Begin kneeling. Step your right foot forward, then shift your hips back so your right knee is straight. Use blocks under your hands as needed.

As you inhale, shift your weight forward so your right knee bends into a lunge. On your exhale, shift your hips back into a half split. Continue for 5 rounds of breath in this pulsing transition, then repeat on the other side.

Use Props

Blocks, straps, pillows, and foam rolls can help transform a pose to achieve your range of motion goals.

Adding a block to Setu Bandha Sarvangasana- Bridge Pose changes a usually active backbend into a more restorative option to improve the flexibility of your hip flexors. Begin lying on your back with your knees bent and the soles of your feet on the mat. Place your feet hip-width apart.

Engage your abdomen and lift your hips. Slide a block underneath your sacrum, then lower your hips so you are resting on the block. Compared to an active bridge where you feel glutes, quadriceps, and hamstrings engaged, in this variation with your prop you will feel your hip flexors stretching. Hold for 8 breaths.

Balance Mobility and Flexibility

For the optimal range of motion benefits, try to balance how much mobility your body has with your flexibility. Someone who is hypermobile, meaning having more than average mobility in their joints, is at risk for muscle and tendon injury if they do not have enough muscle flexibility.

Let’s consider Anjaneyasana- Low Lunge as an example. In this posture, you have the option to improve your hip flexor flexibility and your hip joint mobility.

Begin kneeling. Step your left foot forward into a lunge. Align your left knee on top of your ankle and center it between your second and third toes.

Engage your abdomen and inch your right knee back until you feel a stretch in your right hip flexor. To improve your flexibility in your right hip, hold this pose for 5 breaths. To work on your mobility, inhale and rise out of the lunge 2-3 inches. Exhale and sink back into the lunge. Continue for 5 rounds of breath.

Take these considerations into your asana practice to balance mobility and flexibility to achieve your range of motion goals and reduce the risk of injury.

Build Strength

Typically a tight muscle is a weak muscle. Strong muscles are able to stay strong and lengthened. Strong muscles successfully move their respective joints through a range of motion.

When adding strength into your routine, look to strengthen the opposite muscle that you are hoping to lengthen. For example, if you want more hip flexor length, you will want to strengthen your hip extensors (gluteals and hamstrings).

Stay Consistent

Aim to work on your mobility and flexibility several days per week for 20-30 minutes. Muscles and joints need consistent attention to maintain the range of motion benefits that you are looking to achieve.

There are a few strategies to keeping your practice consistent. Try choosing to practcie in a time of day where you are least likely to get distracted from your planned yoga time. Maybe this is first thing in the morning, or perhaps on your lunch break from work.

Recruiting a friend or family member can also help you stay on track. Plan to meet up at your favorite studio, or even at your home or an outdoor park.

Warm-Up

Muscles and joints respond best when they have been properly warmed up in preparation for stretching.

Prior to your range of motion focused practice, try 10 rounds of Surya Namaskar A- Sun Salutation A. You can also go for a 15-minute walk, or try a short home cardio workout.

Taking this time prior to your stretching will help your muscles lengthen and your joints improve in mobility. You will also be reducing your risk of injury!

Use a Partner

With the help of a partner, more poses become available to help you improve your mobility and flexibility. Partners provide additional support, balance, and sometimes even gentle pressure to deepen your posture.

Let’s consider Upavista Konasana- Seated Wide-Legged Fold. Begin sitting on your mat towards the long edge of the mat. Straighten your legs out wide towards the top and back edge of the mat.

Ensure that your feet are pointing straight up to the sky. Now enlist the help of your partner. Your partner will sit facing you in a similar matter. The soles of his feet place onto the insides of your ankles. Your partner can use his feet to open up your legs wider.

Both you and your partner reach your hands towards each other and grab onto each other’s elbows. Engage your abdomen, and then your partner begins to lean his body back until you feel a stretch.

Compared to doing this stretch alone, you get the extra assistance for a deeper pose with the help of your partner’s feet and him leaning back. Hold for 8 breaths.

Identify Where You Can Improve

We all have regions in our bodies that may feel more restricted than others. All regions of our body work together during daily tasks. For our bodies to achieve optimal mobility, it is important that all regions in our bodies move well.

For example, for your knee to achieve your range of motion goals, your ankle and hip must also have good mobility and flexibility.

Try to spend a few minutes dedicated to your least flexible body regions each time you practice. After a few weeks, you will notice the difference!

Pay Attention to Form

When your goal in your practice is to improve your mobility and flexibility, your form in your asana practice is important. Each pose you practice has a muscle group or joint you are hoping to influence.

To avoid injury and to best target the desired structure, take a few moments to check your alignment in each pose. If you feel uncertain about your alignment, try taking a class with a local instructor for some pointers. You can also try an online class, a yoga posture textbook, or search the web for cues.

Mobility and flexibility are both important components to improve your overall range of motion. Try one or two of these tips in your practice each week to broaden your knowledge and to ensure that your practice is addressing both!

The post Mobility vs Flexibility: The Difference and 10 Tips to Achieve Both in Your Yoga Practice appeared first on YOGA PRACTICE.

Take for example your water bottle or if it’s hot yoga you won’t want to forget your towel. Perhaps, you want to try aerial yoga but you mustn’t forget straps! It can be a variety of things you need to remember when you’re on-the-go and it’s helpful to have an extra set of hands. That’s where the yoga mat bag comes into play.

Yoga mat bags are specifically designed to help carry all your workout needs including your mat. Depending on what you’re looking for they can accommodate several essentials or simply the mat itself. So, whatever your yoga needs are, there’s a bag to help support your journey.

How To Choose Your Yoga Mat Bag?

This can be the tricky part as there are a lot of different types to consider. Think of what type of yoga you like, what your lifestyle is like, and what you would like to bring with you to a class. These are some important notes to make when narrowing down your choices.

Get A Bag That’s The Proper Size

Although most yoga mats are the standard size, it doesn’t mean all of them. This is a vital consideration as you may have a longer yoga mat than most and it could be difficult to roll up. In this case, it may be difficult to have a specific fabric size that wraps around a specific dimension as this won’t fit the needs of your mat. Triple check the size of your mat to save you extra time and money.

Get A Durable Material

Just as we have different materials for yoga mats, there are also different materials for the bags that we carry them in. It may not seem like something to give much thought to, but that can lead to some issues. For instance, an eco-friendly mat may require a bag that allows for better ‘breathing’ as these sorts of mats may be prone to holding bacteria. Alternatively, Some other types of material may be easier to clean or provide a stronger defense in the accumulation of bacteria. Some of the popular yoga mat materials are cotton, polyester, canvas or neoprene.

Consider Function Over Design

When finding a yoga mat bag that works best for you it may be tempting to select the one that’s most eye-appealing. Yet, there’s a lot more to consider depending on your lifestyle and type of practice. It’s important to make sure you pick a yoga mat bag that is comfortable and that meets your needs.

For instance, if you plan on taking classes after work, it may be valuable to you to have extra room in your bag to keep all your belongings in one area. Perhaps, you simply want to carry in the mat itself inside the studio and just want a simple strap design. It all depends on an individual’s preferences and lifestyle as someone who is looking at the alternative would simply not be as satisfied with the latter.

Here are the different types of yoga mat bags:

• Sling Strap: This is the simplest design out of the yoga mat bags as it is only two straps that wrap around the bag itself. You can carry the mat around this way but nothing else.
• Sling Bag: This type of yoga mat bag includes the above function but is more of a sack that allows for you to slip in some belongings too. For example, you could slide your keys or a water bottle into this sort of bag and it will rest right next to your mat. It’s a simple, no-fuss kind of design.
• Duffle or Tote: This bag is for someone who plans on carrying a lot more in their bag. For instance, if you are commuting to work and then to the gym, this may be a good option as this type of bag generally comes with some sleek designs and offers plenty of room.
• Backpack: This is by far the most functional just because it is essentially a backpack. It can hold almost anything and securely straps the yoga mat beneath. It’s easy to use, incredibly handy and can handle almost anything. Perfect for outdoor yoga or if you’re running around and need something that can keep up with you.

Consider Budget

As with anything it’s important to think about what you’re willing to invest in your yoga mat bag. It’s easy to go with one of the options and realize that you may actually benefit from a different type. The best approach in determining which yoga mat bag works best for you is by evaluating the pros and cons of all types of bags and what’s necessary for you to take with you. This will help you narrow down your options without making a purchase of a bag that doesn’t meet your needs.

Why Get A Yoga Mat Bag?

A yoga mat bag can serve as an extra helping hand when heading to the studio or to an outdoor retreat. Wherever you plan on practicing yoga you can rest assured that you are well-prepared for class. Many yoga bags have compartments to keep keys or phones when you’re driving to your yoga class. Others may find it valuable to have extra room to store their class essentials like yoga block or towels. It may come in helpful to simply be able to carry the mat to-and-from the studio from the car. Whatever eliminates hassle is what the yoga mat bag aims to accomplish.

Best Yoga Mat Bags For For Easy Travel

Here are some suggestions to help get you started. In each style we offer three yoga mat bags that offer the best of both worlds; function and reliability.

Strap Style Yoga Bags

The Commuter Mat Carrier

This carrier is capable of fitting any size yoga mat. It is eco-friendly and perfect for any occasion as it easily slings across the chest with a padded shoulder strap. Plus, this is completely quiet – nothing to disrupt others as they finish their savasana. You can easily roll your mat up, place it within the strips with a gravity cinch closure, and escape unheard.

Clever Yoga Mat Strap

This yoga mat strap is available in two different lengths; 66″ and extra long at 85″. They also advertise this strap as multi-purpose as you can utilize the strap in your practice. There are several colors for you to choose to compliment your yoga mat and it comes with adjustable loops that can fit any mat. This yoga mat strap has quality stitching that is designed to last with a simple design that will make this a reliable choice.

Loop It Up Mat Strap

This loop strap from lululemon has that extra edge to the standard yoga mat strap. As the name suggests the strap delicately wraps around the yoga mat for easily handling anywhere on the mat. It has a buckle-free closure on both ends and can fit any mat.

Sling Yoga Bags

Yogiii Yoga Mat Bag 

The Yogiii yoga mat bag has a minimalistic appeal. It’s an over-the-shoulder bag that fits your mat and other workout essentials with ease. The material is made from a soft cotton canvas and is double-stitched making the quality durable. There is a large pouch to store items, and within this pouch, is a smaller area for smaller items. This is a perfect area to store your keys or if you need a discreet place for your toiletries.

Take-Away Yoga Sling

The Take-Away yoga sling by Oak & Reed offers a durable design that is simple and secure. It wraps around the yoga mat with hidden elastic straps that will secure your yoga mat in place. While also having a sleek front pocket to store and items on-the-go like phones or keys in an easily accessible spot.

Go Play 3.0 Mat Carrier By Manduka

This mat carrier is light-weight and lets you focus on the essentials. With a design like a strap sling it still offers a small external storage pocket for the necessities. Durable and perfect for minimalists on-the-go.

Duffle/Tote

Gaiam Yoga Duffle Bag

This duffle style yoga mat bag keeps all of your essentials in one place. It offers several pockets with both elastic and zipped inside and outside of the bag to hold all your essentials. This bag fits most sizes of yoga mats and is made of polyester.

Kindfolk Yoga Mat Duffle Bag

This yoga mat duffle bag is so roomy it can fit your mat and your class’s accessories. Yoga blocks, straps, towels, water bottles, you name it! This duffle bag comes in a variety of colors and for every bag purchased a dollar will go to a non-profit organization that works towards abolishing slavery. So, you can have a fully functional bag that has personality and some heart too.

Icon Luxe Gym Bag

This bag has a strong polyester fabric that remains lightweight and easy to clean. With its beautiful quilted design this bag offers an elevated look that can compliment anyones look, even outside of the gym.

Backpack

Aurorae Yoga Mat Backpack

This yoga mat hits all the marks when considering travel. This backpack sling duo comfortably holds your mat while securely keeping your items in it’s exterior locker system. Made out of 100% polyester, there are two large compartments that have a wet liner to store sweaty items. It also offers a side water bottle pocket and comes in a variety of colors. It’s a win-win choice no matter what type of yoga you practice or where.

Masaya Yoga Mat Backpack

The Masaya Yoga Mat Backpack is perfect for the yogi that likes to take their practice outdoors. It’s polyester material is waterproof so it’s easy to clean from dirt or grass stains. This backpack can hold up to thirty pounds, so it’s perfect to carry accessories or a lunch if it’s a longer hike.

Kindfolk Yoga Mat Backpack

This backpack from kindfolk also has a charitable benefit. Each backpack sold will also donate to a non-profit organization to help empower women globally. It offers all the basic essentials needed in a traditional back pack but with eye-catching appeal. Store your yoga mat alongside your extra set of clothes in this roomy storage with your yoga mat securely strapped beneath.

The important thing to remember when finding the yoga mat bag that works best for you is finding one that can keep up the pace when it comes to your lifestyle and routine. Taking a deeper look on your habits, or what you would like to potentially work into your routine, are the factors that you should consider. Maybe, eventually you would like to start taking classes at a different time or with a different studio. Consider some of those factors before making your purchase. It may seem like overdoing it but if you take the time to think about these situations, you can find a bag that can last over the years.

The post How to Choose the Perfect Yoga Mat Bag for Easy Travel to and From Studio appeared first on YOGA PRACTICE.

If you’ve ever been to a yoga studio with your own mat, you know how inconvenient it can be to carry around that essential accessory. It’s really more of a necessity than an accessory if you have any knee or back pain.

Those that have ever taken a bike to the studio have a full new understanding of the inconvenience the mat causes.

It didn’t take long for people to start coming up with different methods to carry the long cylinder accessory.

Two Common Yoga Mat Strap Carrying Methods

Yoga mat straps are incredibly useful. Not only do they help transport your yoga mat effortlessly wherever you need to go, but they can even be used in specific poses (asanas) to increase flexibility.

There are a few different yoga mat straps on the market, and it’s good to be aware of what is out there. However, it is relatively easy for someone to make their own yoga mat strap for a fraction of the price. Below are two methods in particular that only require a few feet of fabric and a couple of D-rings to get the job done.

Method 1:

This method is by far the easiest way to wrap up your yoga mat quickly and with minimal effort. It simply wraps around each end of the yoga mat to turn it into almost a messenger bag of sorts.

Below are step-by-step instructions to make this type of yoga strap:

• Lay the strap with both D-rings sitting on top of the yoga mat and the end of the strap wrapped around the bottom.
• Take the end of the strap through both D-rings.
• Then fold one D-ring back and feed the strap through the D-ring.
• Take the rest of the strap and wrap it around the other end of the yoga mat.
• Simply tie a knot with the remainder of the strap.
• If done correctly, you can adjust the tightness of the strap with this end too.

Method 2:

The second method is a little more intricate and time-consuming than the first method. However, it’s worth it if you travel by bike to the yoga studio. It helps to protect against any bumps in the road that could result in the yoga mat falling out of the strap altogether.

This method is recommended because of how safe and durable it is. It features the strap extending down the length of the yoga mat, as well as wrapping around each end. The added coverage secures the mat in place, but it also ensures the strap doesn’t loosen up during the journey.

Sure, it might take you a little longer to get the mat into the strap each time, but it allows you to carry the mat like a backpack without the hassle of losing the mat.

Below are step-by-step instructions to make this type of yoga strap:

• This method begins the same as the first method:
  • Take both D-rings and place them on top of one end of the yoga mat.
  • Then, wrap the rest of the strap around the end and through both D-rings.
• Once this step is completed you:
  • Take the strap and lay it along the length of the yoga mat.
  • Then, while holding the strap flat on top of the mat, make a 90-degree fold and wrap the strap around this end of the yoga mat.
  • Once the strap is wrapped around the mat, take the excess and fold it underneath the 90-degree angle.
  • Then, take the remainder of the strap back to the beginning and feed it through both of the D-rings once again.
  • To secure the strap, feed it back through just one of the D-rings.
  • No knots are needed for this method! You are ready to go!

The main point of carrying a yoga mat with a yoga strap is to make things more convenient for yourself. To experience the most benefit and convenience possible, you might want to practice each method a few times to really get the hang of it.

Find the method that works the best for you and practice until it becomes second nature. The last thing you want to do is be stuck at the yoga studio, unable to leave because you can’t get your mat back into your strap.

For even more convenience, here is a video to help you create your own yoga mat strap!

Maybe you are someone that would rather buy something that takes the hassle out entirely, something that doesn’t take practice to master. If you are this person, then perhaps purchasing a professionally-made yoga mat strap is the way to go.

The Different Straps Available on the Market

The easiest method for carrying a yoga mat is by far the yoga sling. Of course, the above-stated two methods create different types of yoga slings. However, there are three types of yoga slings available on the market today that are designed for convenience and durability. They do not require you to tie any knots or much effort at all.

These yoga slings are:

• The Simple Sling:
  • Made by multiple retailers and usually made with durable nylon and velcro for added convenience.
  • This sling works like method one above. It simply wraps around each end of the yoga mat and secures it in place with velcro straps.
  • It’s quick, simple, and painless.
  • Perfect for anyone walking to the studio
• The Harness:
  • Also made by multiple retailers and utilizes durable nylon. However, instead of velcro, it features easy-release side buckles.
  • This sling works like method two above. It wraps around each end of the yoga mat while featuring a part of the strap that wraps around the length of the mat as well. This ensures security for those bumpy rides, like when you ride your bike to the studio.
  • Each buckle snaps in and out of place with ease and ensures your mat stays put!
• The Mat Schlepper:
  • This sling is much like the first one. However, it doesn’t feature any velcro or buckles.
  • You simply roll up your mat small enough to fit in each loop of the strap and then let it expand once it is in place.
  • Doing so will ensure the mat is securely in place, and the strap won’t come apart because it is sewn together specifically for added security.

These are all yoga mat straps on the market right now and are proven to work wonders when it comes to easily travel to and from the yoga studio.

That said, there are also other options if a yoga sling doesn’t appeal to you. Maybe you’ve tried it in the past, and it doesn’t seem to make things easier or secure enough for your mode of transportation to and from the studio. For instances of this nature, a yoga bag is the best option.

Yoga Mat Bags Add Another Layer of Convenience

Yoga mat bags obviously aren’t as simple as yoga mat straps, but they aren’t meant to be. That said, functionality-wise, they are rather easy. You simply roll up your mat and place it inside, and voila! However, there are other functionalities that bags offer that you may or may not find necessary.

For example:

Most yoga mat bags will include at least one pocket.

Those with biodegradable mats will appreciate investing in a yoga mat bag rather than a strap because it will protect the mat from dust, dirt, and any other element that might hurt the mat in the long run.

Some popular yoga mat bags on the market include:

• Uinta Yoga Mat Bag
• Batik Yoga Mat Bag
• Alaya Yoga Mat Bag
• Quilted Yoga Mat Bag

There are also “Journey” yoga mat bags that resemble small-sized travel duffle bags. Of course, you can always use a duffle bag with wheels and the whole-nine-yards if that’s what you are looking for!

These bags are roomy, durable, lightweight, and most importantly, easy to use. They also seem to last longer than yoga mat straps, but not everyone needs all that added material just to carry their yoga mat.

The bottom line is that no matter what your needs are, there are different things you can do to make your travels to and from the yoga studio a lot easier.

There are sure to be more methods and accessories for carrying mats in the future as the popularity of the practice of yoga continues to increase. People become more and more innovative by the day. Still, there are multiple different things you can try for the time being that can significantly increase the convenience of lugging that awkwardly shaped yoga mat wherever you go.

Keep your yoga sessions simple and relaxing with one of the above-mentioned methods for traveling with a yoga mat.

The post How to Use a Yoga Mat Strap for Easy Travel to and From Studio appeared first on YOGA PRACTICE.

Yamas are the moral guidelines of yoga. Practitioners use them to live by. The Yamas can influence your relationships with others as well as with yourself.

These moral codes can be applied both on and off the mat.

And these practices help us benefit ourselves as well as the world around us.

What Is Aparigraha?

Aparigraha is often translated as “non-greed,” “non-possessiveness,” and “non-attachment.”

The word “graha” means to take, to seize, or grab. The word “pari” means “on all sides.” And the prefix “a” negatives the word itself, meaning “non.”

Altogether, the word Aparigraha means not taking more than needed.

It encourages us to practice non-acceptance and non-accumulation. Practicing these two together helps you develop a better attitude. You will detach from things you no longer need. And you will have more trust and self-reliance.

The virtue of aparigraha helps us learn to take what is necessary. And take no more than is needed.

One should not try to keep or possess beyond the necessities of life. They should also not try to hold on to more than what is immediately required.

Aparigraha teaches us not to concern ourselves with the outcome of a situation. Instead, we should only be concerned with the present moment.

Focusing on what we are doing now helps to center and ground us.

Practicing aparigraha also includes living a simple life. This frees us up to immerse ourselves in the universe. We can appreciate the reverence around us when we are no longer cluttered. Let go of your cravings. Stop clinging on for dear life. Just enjoy what is.

If you feel that you lack in any area of life, start practicing aparigraha.

This practice will bring you abundance. It will make you feel free to nurture, share, and care.

Benefits of Practicing Aparigraha

#1. Access to higher knowledge

When you no longer desire possessions, you will feel free from the material world. This shift in mind will give you a broader perspective. It will allow you to focus on the purpose of your birth.

You may even discover new insights into your present and past lives.

Practicing Aparigraha will allow you to learn more about the law of karma. You will understand that there are many lessons to be learned. And you must unravel these lessons before attaining realization.

Patanjali describes aparigraha and the anxieties around it as obstacles to knowledge. Freedom from attachment results in knowledge.

And the entire course of the journey will become clear.

In this way, aparigraha allows you to become independent and free. Your mind will become pure and things will start to quiet down.

#2. Gain self-reliance

Non-accumulation and non-attachment mean not needing to depend on others. When we search for happiness outside of ourselves, it is only temporary.

True happiness and stability come from within.

Letting go allows us to accept new opportunities. We can accept what we become and broaden the gifts we are able to receive. Collecting or hoarding things implies a lack of faith in oneself. But observing aparigraha means living as simply as possible.

Through aparigraha, you can train the mind not to feel loss. You will not feel that you lack anything. You will have cultivated your abundance from within.

When things are truly necessary, they will reveal themselves at the proper moment.

Non-accumulating also means gaining confidence. You will become more self-reliant as you recognize your own abilities. By focusing inward, you are acknowledging your existence. You are no longer relying on others to define you.

You can acknowledge yourself.

#3. Greater enjoyment in life

Being preoccupied with possessions prevents us from living freely and nobly. Instead, pay attention to how much you take in. How much can you do when you have the tendency to hoard?

If you free up your space, you can allow energy to move more easily and freely. This space will be filled by whatever the universe has to offer. This freeness of energy will start to flow more properly. And you will begin living in the present moment.

Without realizing it, our possessions start to possess us.

Then they start to control and dictate our lives. They constantly demand our attention. But where else could we focus our energy?

Storage, repairing, maintenance, anxiety, and attachment are prisons. They can imprison us and rob us of our freedom and joy.

Focus on the present moment and what it has to offer.

And you will discover more joy and happiness in your life.

#4. An Understanding Of Impermanence

The sooner we allow the idea of impermanence to sink in, the easier it is to balance. You will find yourself feeling lighter and less weighed down.

Accept the challenge to be present.

This way, you will not take the present moment for granted.

Everything changes and shifts. That means that the present moment cannot be duplicated anywhere. It is important to recognize the sacred nature of now.

#5. Unconditional Love

Aparigraha teaches us not to create attachments to anybody, including loved ones. This does not mean that you cannot love others.

But this sense of non-attachment will help you cultivate belonging without possession.

You can belong to everyone without being codependent. Others can belong to you without being jealous or trapped. The art of letting go and living life means opening up your palms. Open your mind and your heart.

You will find there is more love in freedom than in possession.

All things, concepts, and people can enter, exist, and exit. They can do these things effortlessly without bondage or dependency. The natural flow of life makes it easier to breathe. And allows others to explore themselves while feeling unconditionally tethered to you.

Allow unconditional love to seep into your life. It will provide you more freedom and peace than clinging on to something.

Aparigraha On the Mat

During your asana practice, you have many opportunities. You can observe fear and insecurity. And this can restrict your life force. Do you find yourself holding your breath during challenging moments?

Try breathing deeply. This will allow you to flow smoothly from one posture to another. By letting go of the idea of perfection, you can enjoy challenges. They are temporary moments of growth. And you can enjoy the transitions in between as well.

Mat practice also observes whether we are attached to achieving success.

By focusing on a specific pose, we lose sight of the moment itself. Instead, try observing how your practice makes you feel.

Clinging on to fear only holds us back. But aparigraha lets us enjoy the posture as it is happening. In order to have a deeper experience, you must let go. Be prepared to say goodbye to attachments. Let your fears, fix ideas, and past experiences dissipate. And you will start to notice a shift.

Practicing on the mat allows us to apply off the mat.

In this way, focus on your career as it is now. Not what it will be. Let go of unhealthy relationships from people and things. True wealth comes from within.

Our yoga practice can help us notice these tendencies. It is not there for us to judge. Rather it offers us information. The first step to practicing aparigraha on the mat is noticing and listening.

True change starts when our patterns and tendencies are recognized. They must be seen clearly and objectively.

In asana practice, the mind can wander. But aparigraha helps to bring us back to the present moment. Take a moment in Child’s Pose if you feel distracted. Forget about the outcome of your practice. Forget about what poses were challenging or easy for you.

Remind yourself why you are practicing yoga.

Remember that your body and your practice are unique. Let go of your expectations and desires. Practicing yoga without attachment will allow you to find more joy. You will discover happiness in each pose.

Practice for the love of practicing.

The sheer joy of your practice is the greatest reward in itself. Move your body in a way that feels good. Do not force or push beyond your edge. The body will unfold naturally. And over time, more challenging asanas will become accessible.

Breathwork and meditation also have a calming effect on the mind.

They can help make your perception more clear. Being more mindful in your actions will help you practice aparigraha. And after a while, this mindset will become effortless.

Aparigraha With Possessions

Aparigraha teaches us to stop looking for fulfillment in material things. Happiness and securities do not come from physical objects.

Possessions can only bring momentary joy.

And relying on external things for happiness will leave you constantly disappointed.

Aparigraha reminds us to live in the mind. Do not get caught up in small and unimportance things. The pursuit of items should not be the main goal in life.

You should not be defined by what you own.

Release your attachment to material things. You will feel a sense of freedom and relief when you do. Weighing ourselves down with material possessions only adds to our physical and energetic baggage.

When we become attached to possessions, we worry about losing them. In this way, we feel that we lack. Lightening this load can help us live less cluttered lives.

In our homes and minds, we can create more space for light and possibility.

Aparigraha in Relationships

There is a common misconception about non-attachment with relationships. Aparigraha does not say that you should not have meaningful connections with others.

But aparigraha protects us from unhealthy relationships.

You should not engage in obsessive relationships that lack boundaries. Loving others without possession allows you to enjoy the relationship more. Do not obsess over them or their actions. Love them in a way that makes them feel free. And let go of ones who steal your joy or take too much from you.

You are just as deserving of being loved and feeling free.

Cultivate healthy relationships that are not codependent. But give you the space to breathe.

Aparigraha in Mental Baggage

Sometimes, we can get attached to unmet expectations. We hold on to grudges and negative emotions like resentment and loneliness. When you feel angry or lost, you might focus on the what if’s in life.

But these thought patterns do not serve us well.

When thoughts fester, they can impair our ability to live. We stop seeing the present moment for what it is.

Non-attachment helps us let go of negative thought patterns. Aparigraha gives us the perspective to notice the present.

But becoming attached to positivity can also hinder our experience. It is important to take in both the positive and negative in life. Desiring only positivity can leave us feeling disappointed.

But accepting both good and bad can make more space for us to enjoy life.

There is a Sanskrit word “Parinamavada.” It teaches us that “everything is in a constant state of flux.” Change is the only constant we can expect. And embracing change allows us more freedom. We are free to work and do what we love without worrying about the outcome.

Instead, try these tips to start shifting your mindset:

– Be clear on what you want and what you need and notice how they differ

– Become aware of discontentment and bottomless wishing

– Be careful of desires as they can lead to a vicious cycle of wanting more

– Remain in the here and now

– Be watchful of accumulating for the sake of having

– Appreciate and cherish what you already have

– Let go of the fear of losing

– Move to a smaller, more comfortable home

– Keep your rooms spacious by having minimal furniture

– Do not cling to things so tightly

– Give away or toss out things you do not need

– Be balanced and judicial in how much you take, use, and keep

– Just like physical space, take time to declutter the mind

– Let go of ideas, concepts, patterns, and habits that no longer serve you

– Don’t allow praise and compliments to hold space in your mind

– Don’t allow hurt and insults to hold space in your heart

– Neither hold successes or failures

– Don’t cling to a name, reputation, or identity

– Be present and do not live in regrets about the past or dreams of the future

Aparigraha for Goals

Failure happens. Goals do not always materialize. But non-attachment helps to prevent devastation when goals are not met.

Setting goals is great and helpful. But aparigraha helps us reset and adapt when things do not come to fruition. It helps us reassess our situation. We can shift and change our goals. Sometimes, we may find that our past goals no longer serve us.

Having adaptable goals is key to practicing aparigraha.

Final Thoughts

Practicing non-attachment helps you experience a greater sense of inner peace. By letting go of material possessions, you will discover more freedom.

You will learn to cultivate self-reliance.

In this way, you will not look to others or objects for your happiness. You will feel free to do what you love. And you will not be overly concerned with the outcome.

Allow yourself to experience true and lasting inner peace. Allow yourself to accept past mistakes or milestones. Aparigraha guides us to keep a hold of things that serve us well. It helps us let go of everything else we do not need.

Getting rid of non-essentials focuses us on what matters most in life.

The practice of aparigraha also invites us to notice our own tendencies. We can observe how we hold onto memories, prejudices, past hurts, events, or people. And by recognizing those tendencies, we can change them for the better.

Notice how these attachments keep us from experiencing the present. Find your passion for life through simplicity and joy. Aparigraha inspires us to forgive and let go. It provides us a process of healing. It heals wounds whereas non-forgiveness keeps them open. If they are not serving you, they must be let go of.

Do not search for intentions behind others’ mistakes.

Just see a mistake as a mistake. It is not yours or others. It just is. Clear the space between you and others. Forget, forgive, and move on. This will allow you to become the light and love that you truly are.

Additionally, prioritize your own self-care.

Feeling afraid of insecure can make us feel the need to cling. We might want to control those closest to us. But this does not allow them to experience life fully. It also does not respect their individual wishes, ideas, and truths.

Instead, find ways to nourish, love, and center yourself. This will help you feel independent and strong. You will not need to rely on others.

And you will give space to others to be who they need to be.

Choose to dedicate time to your asana, breathing, and meditation practice every day. Notice what you demand of yourself. And recognize that there is no need for such anger.

Demanding rights does not bring you rights. And giving them away does not take them. Cultivate a sense of inner peace and stability.

And no one can ever take that away from you.

The post Aparigraha: The True Yogic Meaning of Non-Attachment appeared first on YOGA PRACTICE.

What Is Asteya?

Asteya literally means non-stealing. But on a deeper level, it encourages us to abandon intent or desire to possess or steal. This can include materials, talents, relationships, or gifts. Additionally, do not steal others’ achievements, success, time, or natural resources.

Asteya reminds us not to take anything that does not belong to us.

Do not take through force, deceit, or exploitation. Do not use deeds, words, or thoughts to take something away from someone else.

The urge to steal arises out of greed.

It also arises from a sense of lack, powerlessness, and comparing ourselves to others. It is important to address and eliminate the underlying seeds of asteya.

Then, you can experience the virtue of asteya.

Asteya and Sense of Belonging

There is a quote by master Lao Tzu that perfectly sums up asteya.

“Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.”

Start rejoicing in what you have. And rejoice in what others have as well.

Direct your attention to feeling happy. You can choose to feel envious, jealous, or greedy. You can also choose to be desirous of what others have. But when we desire things that others have, we desire objects more than individuals.

Developing a sense of contentment and togetherness forms the basis for asteya.

It urges us to recognize that people are more important than material goods.

Asteya and Self-Reliance

Asteya teaches us that everything lies within us already. You are the source of all intelligence, power, and strength. You encompass all love, happiness, and peace. There is nothing outside to look for.

Once you understand this, then asteya can naturally start to manifest inside of you.

Asteya urges us to develop a sense of self-reliance and inner richness. By using our resources, we can come closer to ourselves. We do not need to rely on others to bring us happiness. We do not need to rely on things to bring us peace.

We are all that we could ever need.

Asteya and the Spirit of Abundance

This is the third important element of asteya. It is the law of plentitude.

This sense of abundance allows us to feel connected to the vastness of life.

As you go through your day, be confident in life’s abundance. We are naturally generous creatures. And we are able to practice asteya in this way.

Asteya and Minimalism

Asteya does not just mean do not steal. To keep or take away from someone is also a form of stealing. Sometimes we are not aware of our real needs. Most often, we improperly multiply our wants. We make thieves out of ourselves by doing this. But following asteya reduces our desire to accumulate.

Focus on what you need, not what you want.

Minimalism is a great way to practice asteya. It compels us to question our tendency to hoard things. This can include wardrobes, storage places, and homes.

This tendency arises out of excessive greed.

It is rooted in feelings of envy and insecurity. By accumulating stuff, we steal from the freedom and joy of life. We also take away from what others could use.

Minimalism asks us to look at our lives and take out unnecessary garbage.

After all, our garbage could be someone else’s treasure.

The Root of Asteya

The need to steal arises out of a lack of faith. When we do not have faith in ourselves, we create what we need.

The moment we feel lack, feelings of desire, want, and greed comes out. We look for something to fill that empty sensation. Oftentimes, it can feel like everyone else has what we want. And our feelings of lack, insecurity, and want make us feel incomplete.

This all boils down to feeling like there’s something missing.

But the word yoga means “to yoke,” “unite,” and “connect.” Yoga allows us to become whole.

Practicing each aspect of yoga on and off the mat moves us. It makes us feel like we have enough. It teaches us that we are already enough. And we do not need any exterior objects to make us whole.

Asteya on the Yoga Mat

Sometimes, we push ourselves beyond our boundaries. During a yoga practice, we might want to try something challenging. But if we fail, we are afraid that we are not good enough.

You might start a yoga class with the best of intentions. Then half-way through, you start to focus on how you look. Instead, try focusing on how you feel.

Do not focus on trying to attain a particular posture.

This robs you of your sustainable and natural practice. It robs you of being in the present moment with yourself. Instead, allow yourself to be open.

Accept what your practice is. Never let the posture define your practice.

How aware you are during your practice is what counts.

Asteya Off the Yoga Mat

Sometimes, we buy more than we need. When we do, we subconsciously look to fill a gap. We feel like something is missing.

But material possessions cannot replace what our souls need.

They can temporarily satisfy us with abundance. But desire and want cause us to go out of our way to obtain something.

Often, we do not need the things we buy. Instead, they could be appreciated by someone else. In this way, we are needlessly taking away from others.

Try looking around at your possessions. Ask yourself if someone else could better benefit from them. By letting go of what we don’t need, we make space for the universe to provide. We open ourselves up to possibilities.

We make room for more wholesome forms of abundance.

You might open yourself up to physical possession. You might welcome a new experience of a sense of wellbeing.

Every moment is an opportunity to experience a vast array of emotions and sensations. But we cling to that which is pleasant and enjoyable.

This aspect of clinging to pleasure is known as “raga.” The experience itself may be joyful or happy. But holding onto it out of desire creates more suffering. This is known as “dukkha.”

The opposite of dukkha is “dvesa.” This translates to “aversion.”

In this way, we hold an aversion to pain or suffering.

We try not to connect with physical or emotional pain when it arises. But constantly chasing after pleasure keeps us in a cycle of want and desire.

Attempting to feel only the good negates the other half of life. Going into darker places can allow for lighter moments to shine brighter. We make ourselves more whole by experiencing every emotion in between. Experiences do not have to be good or bad either. They can just be.

Allow yourself to step into these little fears. Give yourself the opportunity to fully experience life.

In this way, you will welcome in more. You will not desire or want. You will accept things as they are.

And you will feel at peace with every emotion in between.

How to Practice Asteya

You can try practicing asteya in many different ways. Below are some options for you try to out.

#1. Exercise Abundance

“Abundance” means having a large amount of something. It is so much that there is no need for anything else. Practice knowing that you have enough. You are enough. And wanting less is key.

By practicing abundance, you will feel more happy and whole. You will connect deeper with yourself. When feelings of lack, want, or desire arise, practice using a mantra.

Try saying “I am enough.”

Say it as many times as you need. See how it affects you. See if you can cultivate a sense of wellbeing by just being alive.

#2. Exercise Thoughtfulness

Try thinking before you reach out to someone for help. Ask yourself if the answer to your question can easily be solved. Do you really need that extra assistance? Or can you find the answer on your own?

Being thoughtful helps us cultivate a sense of self-reliance.

Answer your own questions when possible. And do your own research. You might find yourself expanding your horizons. And knowing that the answer lies within you is the key to asteya.

#3. Actively Listen

Consider not speaking for a while. Take a back seat and listen to others. Or choose to appreciate silence.

We open our mouths when we want silence filled. Silence can make us uncomfortable. It can leave us wanting more. But try sitting in that emptiness.

Let yourself appreciate the fullness of silence.

Speech does not have to fill up space. Trust yourself to embrace silence like a sense of reprieve. Give yourself permission to be quiet. And notice how much more you can listen to those around you.

#4. Don’t Over-Commit

Do not commit to projects you are not passionate about. And don’t commit to projects you don’t have the time for. If you over-commit, you can make everyone’s life a little bit harder.

Practice saying no.

You only have this one life. Do not rob your chances at happiness. And do not rob others’ joy as well.

Focus your efforts on a single activity. Be present with it and appreciate all it has to offer. Do not try to extend yourself too far. You will only be stealing from the opportunities each activity has to provide.

#5. Be Prompt

Show up on time whenever possible. Try to keep a concise schedule. Time is the most precious and non-renewable resource we have. Wasting others’ time is also a form of stealing. And wasting our own time is stealing from ourselves.

There is nothing more valuable than time.

Give time to others by being prompt. Be prepared when you get together. Get down to business and get your point across. There is no use in taking up unnecessary time.

#6. Set Personal Boundaries

Voicing your personal boundaries can be hard. But they also help you cultivate self-respect.

It is okay to say no to projects or get-togethers. It is okay to take time for yourself.

Setting personal boundaries will allow you to reclaim any wasted time. You will develop a greater amount of respect for time itself. By setting your boundaries with others, you are also allowing them to voice their needs.

#7. Be Intentional

Make sure that you gather your thoughts before you speak. Try communicating with others with intention.

Be direct and speak from the heart.

Say what is true and be simple in your speech. Being concise and brief in your delivery cuts down on time and gets to the heart of the matter.

#8. Breathwork and Meditation

Breathwork and meditation have a calming effect on the mind. Each can give us a better perspective.

Clarity dawns and we can breathe a little easier.

Try infusing this mindset into every action. This will help you become more mindful overall. Over time, this attitude will become effortless. You will be exuding the virtue of asteya.

Final Thoughts

Without desire, wealth will naturally accumulate. The intention to steal can make you poor.

Most poverty is metaphorically self-made. But the virtue of non-stealing brings us effortless wealth.

Even small thoughts of envy can be a form of stealing. Your greed might take away from someone else’s accomplishments. When you tell others they are blessed or talented, you may be stealing as well. Subconsciously, you might be thinking about what you don’t have.

Be sure to be mindful of your compliments.

Make sure that they are not rooted in anything self-conscious. Be sure to allow your own unique gifts to flourish.

Additionally, try to remain in the present moment. Worrying about the future or past can steal your present joy.

Our obsession with perfection makes us forget the big picture. By worrying about meeting certain standards, we miss the joy of the present.

It is human nature to be judgmental. But it is not always useful.

Sometimes it can cause great division between people. But non-judgment allows us to be open and free. Removing judgment from your mindset allows you to give and receive love.

Believe in the inherent beauty of every individual. This will help you feel calm and connected.

Holding prejudices and judgments about ourselves will also limit and steal. We are stealing the infinite possibilities away from us as well as others. In this way, we become our own thieves of joy.

Additionally, remaining in our cocoons can also steal away possibilities. By remaining in our comfort zones, we limit our own growth. Restricting our potential takes us away from a world of undiscovered possibilities.

But practicing asteya allows us to dream big. It urges us to get out of our comfort zones. And it lets us manifest our dreams.

Many of us are not thieves in a literal sense. But there are many subtle ways that you can steal from yourself and others. The practice of asteya asks us to look at those ways. You might be stealing nonmaterial riches and gifts. And you might be restricting your own happiness.

Asteya enables us to enjoy the innate beauty of life.

It asks us to recognize and appreciate the vastness of experience. And it urges us to embrace the perfectly imperfect reality of the moment.

The results you will derive from practicing asteya will be profound. You will feel fuller, deeper, and more honest with yourself. By opening yourself up to the abundance of life, you will see every potential. You will take every opportunity to grow.

And most importantly, you will feel whole and at peace with yourself.

The post Asteya: The True Yogic Meaning of Non-Stealing appeared first on YOGA PRACTICE.

Where Can I Get Certified?

The first step to getting certified as a yoga teacher is to find a program to do your training with. Yoga Alliance provides a directory of registered yoga schools. You can search schools by city or region to find something nearby. If this is your first ever yoga teacher training, you will want to search for a RYS® 200 (Registered Yoga School). This is the foundational level of yoga teacher training. Once you have become a certified 200 hr. RYT (Registered Yoga Teacher), you can gain more certifications.

During the COVID-19 pandemic, many yoga schools are now offering training online. Research virtual yoga teacher training options. This is a great way to get trained while being safe at home.

Yoga Teacher Certifications

RYT® 200 (Registered Yoga Teacher 200-hr.)

As mentioned above, this is the foundational level of yoga teacher training. Teachers go through 200 hours of training. They learn about yoga philosophy, anatomy, teaching methods, and more.

RYT® 500 (Registered Yoga Teacher 500-hr.)

Typically, teachers complete their 200 hour training and then take time to teach. Next, they sign up for the additional 300 hours of training. Once completed, they will be 500-hour certified. To get 500-hour certified, teachers need to complete at least 100 hours of teaching on their own.

E-RYT® 200 (Experienced Registered Yoga Teacher 200 hr.)

This certification is given to 200-hour certified teachers who have taught at least two years and a total of 1,000 hours. E-RYTs 200 can teach continuing education classes, workshops, and 200-hour teacher trainings.

E-RYT® 500 (Experienced Registered Yoga Teacher 500 hr,)

Teachers who have completed the 500-hour teacher training certifications and have at least 2,000 hours of teaching experience can get this certification. E-RYTs 500 can teach continuing education, workshops, and 200, 300, and 500-hour teacher trainings.

Specialty Certification

Teachers with specific yoga interests can get more certifications. This allows teachers to provide their students with more specialized support.

RCYT (Registered Children’s Yoga Teacher)

Interested in teaching yoga to children? This certification is a 95-hour training where you will learn how to share yoga with kids! To take this training, participants must have completed a 200-hour teacher training program. Once the children’s yoga training is finished, participants will complete 30 hours of teaching children’s yoga.

RPYT (Registered Prenatal Yoga Teacher)

This certification gives teachers the skills necessary to teach prenatal yoga classes. The RPYT program is 85 hours and must be taken after completing a 200-hour teacher training. This certificate requires teachers to complete 30 hours of prenatal teaching.

Other Trainings

There are other areas of yoga that teachers can take classes in that don’t lead to a certificate. Examples include Yin Yoga, Pranayama, and trauma-informed yoga.

What Will I Learn in a 200-hour Yoga Teacher Training?

A 200-hour training may seem like a lot of time, but rest assured it will fly by! Yoga teacher trainings are full of information! Each program provides students with the skills needed to step into the seat of the teacher.

History

Yoga has a deep, rich history. The practice originated in India thousands of years ago. Throughout time it has adapted and transformed. Today, yoga is practiced by millions all around the world. During yoga teacher training, you will learn about the history of yoga. You will discover its ancient roots and learn how it has become westernized. Yoga teacher trainings also explore the different types of yoga that have emerged throughout history.

Philosophy

Many people practice yoga for both the physical and spiritual benefits. Yoga has a deep philosophy that is embedded in the asana practice. During a traditional teacher training program, students will learn about the philosophy of yoga. They will also learn how they can incorporate it into their future classes. Books like the Bhagavad Gita and The Yamas and Niyamas are often recommended.

Anatomy

Did you take an anatomy class in high school or college? If not, have no fear because a 200-hour yoga teacher training contains a crash course in anatomy. Students learn about the muscles and bones. They also learn about which parts of the body strengthen in each pose.

Poses

If you are a seasoned yogi, you might already know every yoga pose. A yoga teacher training takes it a step further than knowing what each pose looks like. Students will spend time learning about each yoga pose in great detail. This includes alignment, anatomy, and modifications/adjustments specific to each pose. As a future teacher, it is important that you have in-depth knowledge about each pose. This will help you guide all students no matter their experience with yoga. It will also help you address potential yoga injuries of your students.

Cueing

One of the most important parts of yoga teacher training is learning how to cue. Cueing is how you will get your students in and out of poses as well as explaining what to do once they are in them. Yoga teachers must learn how to cue breath and movement. They also will learn how to embed anatomy and philosophy principles into their cues. It is important that yoga teachers develop clear cues while teaching. Otherwise, students might feel lost or confused.

Meditation

Meditation is an important part of any yoga class. At the end of class, students get to enjoy savasana and sometimes a brief seated meditation. During yoga teacher training, you will learn tips for guiding your students through meditation at the end of class. The meditation process is a significant part of yoga. It is important that yoga teachers are knowledgeable about the practice.

Pranayama

Pranayama is the breathing exercises done during yoga classes. During yoga teacher training you will learn how to guide practitioners through Pranayama. Methods learned include Nadi Sodhana and Ujjayi.

Interacting with Students

Another important aspect of yoga teacher training is how to interact with students. It is important for the yoga teacher to create a clear teacher/student boundary. It is also important that the yoga teacher knows what to do when a student comes to them asking for advice. Students often come to their teachers about an injury or emotional issue in the body. Some yoga studios allow yoga teachers to make hands-on adjustments to the students. Other studios do not allow this practice. If this is something your yoga studio does, you will learn how to make adjustments safely. It is important that the teacher always asks permission before touching a student. Also, all adjustments need to be safe so that the student doesn’t get hurt.

The Yoga Business

Many yogis who go through a teacher training end up working at a studio or gym. Others teach private classes or even open up their own studios. During yoga teacher training, students will learn the ins and outs of the yoga business. Topics learned include how to get insurance and how to form an LLC. After teacher training, you will have the knowledge needed to work for yourself or at a studio.

Cost

One aspect that stops many yoga practitioners from becoming a teacher is the cost. According to Siddhi Yoga, a teacher training can cost anywhere from $1,500 to $20,000. Most local yoga teacher trainings will fall somewhere in the range of $2,500 and $3,500. The more expensive trainings are usually at a destination like Bali or Costa Rica. The trainings charge extra expenses for things like airfare and accommodations. Even though teacher training is an investment in yourself rather than a sunk cost, it is still a lot of money.

Many studios offer scholarships or work-study programs to help with costs. Before signing up for a teacher training program, talk to the school to see if financial aid is available.

Once you finish the program, you can start teaching and earning money. This will help you pay off your teacher training. According to ziprecruiter.com, yoga teachers can make anywhere from $22 to $30 per hour. The hourly rate will depend on your experience and where you live.

What You Will Need to Become a Yoga Teacher

1. Computer to research programs and sign up for one!
2. Money saved up to pay for program or a payment plan
3. Yoga mat and props (blocks, blanket, strap)
4. Books required for teacher training
5. Notebook and pen for taking notes.

Step by Step Instructions to Becoming a Yoga Teacher

Step 1: Research different programs in your area. Determine if you want to complete a program in-person or online. If possible, talk to former students of the yoga school to learn more and find out if it seems like a good fit.

Step 2: Sign up. Most programs offer monthly installments if you do not want to pay the full cost upfront. Some programs will also give a discount to students who are willing to pay the full amount upfront. Talk to the yoga school about scholarship opportunities if the cost of the program is an issue.

Step 3: Show up to classes! Learn as much as you can. Each class will be full of information. Try not to miss a class. If you do, be sure to find out what you missed.

Step 4: Do your homework. Many yoga schools assign homework such as reading books or journaling. All homework assignments are important to further enhance your learning experience. Make sure you create the time and space to put your energy into these assignments.

Step 5: Build your home practice. Famous yogi, Rodney Yee says “Nothing replaces the home practice. It is a time when you can find your own rhythm, your own breath, and your own revelations. It is where the genuine knowledge arises.” A home practice is a great way for future yoga teachers to practice what they have been learning. A consistent home practice is critical to being a successful yoga teacher.

Step 6: Complete your training. A 200-hour teacher training can take anywhere from a few weeks to a year to complete. The duration depends on how intensive the program is.

Step 7: Register yourself as an official RYT with the Yoga Alliance.

Step 8: Get yoga teacher insurance. Yoga insurance is to protect you. Through Yoga Alliance, teachers can get a discounted rate with Alliant Insurance.

Step 9: Begin teaching and seek out mentors. Once you are a teacher it is important to keep learning. Seek out experienced teachers to mentor you and provide you with advice. Take a class from your mentor. Have them take a class from you. Feedback from an experienced teacher is a great way to learn.

Step 10: Continuing Education. All yoga teachers must take continuing education courses. Yoga Alliance provides many courses on various yoga-related subjects.

Becoming a yoga teacher is a wonderful journey. Students get to learn how to guide others through their yoga journey. Also, their own personal practice will grow and transform. The first step is finding a teacher training program that feels like a good fit. Research yoga schools near you or find an online program. The next step is signing up. Also, determine your payment plan, and inquire about financial aid if necessary. Then, get ready to learn so much interesting and new information! You will deepen your own practice and learn the skills necessary to be a successful yoga teacher.

The post How to Become a Yoga Instructor: Step by Step Guide appeared first on YOGA PRACTICE.

A yogi is an individual who adopts yoga into their day-to-day life and commits themselves to the practice to maintain a level of adeptness.

Many people are exposed to the term ‘yogi‘ as something one labels themselves as an enthusiast of yoga. Often people will label this on their social media as a hashtag or boast about their lifestyle. However, becoming a yogi has more to do with the lifestyle than just the act of yoga alone. Many see yoga Let’s learn more about what it takes to adopt a yogi lifestyle.

Qualities of A Yogi

To become a yogi, it is much more than simply calling yourself one. It takes incredible dedication and commitment. It’s about the lifestyle that you lead and how you interact and influence those around you. Here are some qualities you would see in someone leading a yogi lifestyle.

1. Inwardly Reflection: Yogi’s need to be self-reflective of their actions, behaviors, and emotions. Looking at themselves through an objective point of view helps them better understand themselves and what they value. This plants the seed of what knowledge they need to overcome obstacles in their life.
2. Hermit Tendencies: A yogi often removes itself from what one would call the ‘norm’. They will often excuse themselves about society and explain that it deters them from what they value; an inner reflection of themselves. This also means you won’t find a yogi snapping a picture of their latest progress. A yogi keeps to themselves and only serves as a teacher or an example to those around them.
3. Diet: Food influences our vibration and mood. Yogi’s are very mindful of what they intake into their bodies and minimize their meals twice a day. These meals will be vegetarian and plant-based. Yogi’s will also remove caffeine from their diets.
4. Minimalist: A yogi abides by the idea of living a simple life, with little or no possessions. Hoarding items or physical objects weigh us down physically but also spiritually. Removing these items frees up space in more ways than one.
5. Serve Others: Offering service to those in their community to help better society is at the core of a yogi’s beliefs. It’s about helping others for the sole purpose of expressing kindness and expressing empathy. A yogi does not expect to reciprocate kindness for their deeds to offer a helping hand.
6. Always Learning: A yogi’s job is never complete as they’re still learning and absorbing knowledge. They dedicate their life to study.

Principles of Yama and Niyama

These principles are determined to strengthen yoga practice by identifying what weakens or hinders the mind and what should be avoided to keep an individual strong. Yama illustrates restraint and consists of 5 elements, while Niyama demonstrates observances. The list includes:

Ahimsa: This is an important virtue that solidifies respect for all sentient beings and avoids violence and hostility towards others. It is not purposefully causing harm to any being through the form of act, speech, or thought. Violence, verbal or physical, causing and malicious harm is unimaginable to a yogi. This principle is also why yogis abstain from eating animals or anything derived from animals’ slaughter.

Satya: Principle of the moral discipline of the self to stay truthful and honest. To think before speaking and to remain with a positive outlook. Bending the truth to offer a false narrative is not something yogi practices. This false narrative is a refusal to talk about the truth and an avoidance; this is ultimately a form of untruth.

Asteya: This means to be content with what is given, often labeled as ‘non-stealing‘ for not taking more than what is offered or not to take more than is needed.Stealing is something that people find apparent to be wrong; however, there are many instances where people take what isn’t meant for them.

This form of ‘stealing’ can be by pretending that we own something that isn’t really ours, taking credit for something that belongs to another—plagiarizing something, or coercing someone to give us something we desire.Taking can have multiple forms that are not as we would initially think of as ‘stealing’. Whether inner or outer behaviors are essentially an impulse to steal, these forms of stealing must be eliminated to become a genuine yogi truly.

Brahmacharya: This principle asks you to free yourself from what you feel dependent on and reserve this energy to direct that attention towards the pursuit of self-knowledge. It is the conservation of holding on to your power, especially negative energy. Negative emotions release large amounts of energy through acts of lust, envy, fear, or anger. It is ultimately the loss of a large amount of life because of the loss of self-control.

With positive emotions, we are raising our vibrations and energies by cultivating generosity and compassion while also working to make ourselves in a calm state of mind that makes our energy levels stronger and less depleted.

Aparigraha: This principle expresses the need to let go. Let go of possessions and things that are no longer in use to you. Do not desire to accumulate wealth or to indulge in comforts. Accept the present. Be thankful for the gift that is today.

People can quite literally lose themselves in material possessions. Quite often, people can adopt a false identity that’s definition through what they have and lose connection to their real sense of self. Aparigraha clears the senses and asks us to reflect on our true values.

Shauca: This means purity. To purify the mind, the speech and the body become more prepared and receptive to messages during meditation and prayer. This principle also has to do with the importance of what we put into our bodies as food has vibrations.

Adhering to a vegetarian diet will help our minds be perceptible to these messages and keep our bodies nourished and begin to see the benefits of a plant-based dietary regimen.

Santosha: This principle requests you to be content in the present and to love the self. Not looking outwardly to satisfy the needs from within as you already have everything you need. Santosha wants us to be content enough in our spirit that we radiant positivity and live in the absence of negativity. It is fundamentally changing our perspective on life, and by living in the freedom of acceptance that we do not lack anything, all that we have is enough.

Tapas: Tapas means spiritual discipline. It is about being the best you can and shifting what you do and how you achieve this. This principle wants you to go outside the box to achieve something beyond habit. In a sense, it’s stimulating our being to achieve consciousness, forcing us to confront issues we may experience with self-denial.

Tapa’s literal translation is to ‘generate heat‘. When molecules rapidly move faster than their typical rate, this causes a higher vibration. Thus, the principle of tapas causes elements of the yogi to possess a higher vibration. A yogi recognizes their energy how it translates to the metaphysical world to influence their lives physically, mentally, and spiritually.

Swadhyaya: This principle is the study of the self through meditation or contemplation. Although much of Swadhyaya is to come to self-realization, it is also about being observant of our ego and aware of its delusions. We must carefully analyze our thoughts and witness the direction our ego is trying to steer us.

This assessment of the ego is why we must never forget the age-old question of ‘who am i?’ Our existence calls for us to answer this question through experiences through the eyes of ourselves. This sort of revelation is through any journey that asks you to turn inwardly, including meditation and taps.

Ishwarapranidhana: The surrendering to God or the universe in anticipation of a divine union. This principle is about the total giving of the lifestyle, even of the very self, to aim in the spirit’s reunion.

How to Move Towards Becoming A Yogi

The goal of becoming a yogi is deep and profound, and a lot of the lessons are learned simply by un-learning what our society has told us to value. We must accept our lives as they are nothing short of miraculous in themselves. To move towards the steps of becoming a yogi, consider some of these. recommendations below:

1. Practice: First and foremost, practice yoga and incorporate yoga into daily life. Research the yogic philosophy and become more knowledgeable on postures, influencing the mind, body, and spirit. Try setting a schedule to keep yoga as the focus. Consider mixing up the classes to ensure you stay engaged. Whatever plan works for you, set a goal, and stick to it.
2. Focus: Focus on your behaviors and thoughts. Be mindful of your actions, what comes to you during meditation and prayers, and be aware of your breath. Fully commit to each inhale and exhale and be within the moment.
3. Adopt Principles: Adopt the principles in the foundation of yoga. Adopt their ideology on truth, peace, love, and self-discipline. Practice the Yamas and Niyamas in your individual life and work their philosophy into your day-to-day. These principles will significantly help shape your perspective on the world and guide you toward achieving self-realization.
4. Consider A Mentor: Help your efforts by training alongside a mentor in yoga or Ayurveda. Surrounding yourself with like-minded people will help answer questions you may have and help you connect with people. A lot of these steps into becoming a yogi can bring up many emotions that we were not anticipating. Finding people you can connect with and support you is invaluable through your journey to becoming a yogi.

To become an actual yogi signifies a lifetime of dedication and commitment to the philosophies and beliefs instilled by a yogic principle. The real yogi understands the depth of the self and does not live in a romanticized lifestyle that’s often portrayed in social media. Quite often, it is someone who recluses from others and society to better themselves. Becoming a true yogi is about transformation and discipline.

However, we can all take some lessons from the yogic lifestyle to better understand how we think and behave and better understand how to grow and mature. There are lessons to learn even for yoga enthusiasts or to those only just beginning the practice.

The post What is a Yogi? The True Meaning and How to Become One appeared first on YOGA PRACTICE.

The Yoga Sutras by Patanjali guides the philosophy of yoga beyond the asana practice. The Yamas and Niyamas act as moral and ethical guides that lead you along the path of the Eight Limbs of Yoga. These specific teachings help us to develop a greater awareness of ourselves and others.

Today, we are going to be focusing on the last Yama in the Yoga Sutras: Aparigraha.

What is Aparigraha?

Aparigraha is Sanskrit for non-attachment. It can also be translated as non-possessiveness or non-greed. This important Yama teaches us to take only what we need and keep only what serves us in the present moment.

It urges us to let go of things when the time is right.

Some people exercise Aparigraha as refraining from accumulating unnecessary possessions. Others refuse to accept bribes or gifts that would compromise their values.

But deeper approaches ask us to consider why we feel the need to acquire such things in the first place.

Aparigraha can be practiced through selfless service, hatha yoga, or meditation. These activities will help quiet the desiring mind. Over time, you will develop a greater sense of contentment and inner peace. Even a small hint of this inner fulfillment can provide us a foundation of moderation. As we seek what we desire, we must address what we truly need.

With practice, refraining from greed can evolve into positive actions of generosity.

Generosity arises naturally from a sense of deep connection and can take many forms. Generosity might be giving someone a warm smile, taking the time to appreciate someone you love, or a silent prayer you offer to uplift a friend in need.

Sharing gifts and blessings is a natural impulse when we acknowledge our abundance. We must escape the self-centered messages in our culture and reframe our thinking.

With practice, you may find it even more fulfilling to give than to keep things for yourself.

Aparigraha teaches us to never concern ourselves with the outcome of a situation. Instead, we should only concern ourselves with what we are doing right now. While certainly a process, Aparigraha can provide us a deeper sense of peace through moderation and restraint.

Below are some ways to practice Aparigraha in your everyday life.

#1 Sort Out Unneeded Clothing

We have all had the experience of buying clothes and never wearing them. We even live in a culture that shames wearing the same outfit twice. But why are we taught to accumulate more than we need?

Try sorting out clothes from your wardrobe that don’t bring you joy.

If you find yourself wearing the same clothes over again, this could be a good indication of what clothes make you happy. But if you like having a variety in your wardrobe, try getting pieces that can be mixed and matched to make more outfit options without too much clutter.

Sorting out your clothes in this way will help you focus on what’s important.

Derive joy from the feeling your clothes give you, not from the number of clothes that you own.

#2 Offer Unneeded Furniture To Those In Need

Furniture is another thing we accumulate unnecessarily. Sometimes, it’s easy to lose track of the actual space we inhabit. Clearing your living space of unused furniture can help calm the mild. This will also help you focus on what you need and use.

There are so many others who may not have enough furniture or any at all. Consider donating your unused furniture to places like Goodwill for families and individuals in need.

Remember that furniture is made for a purpose.

If you’re not using it, let it go elsewhere where it can serve the way it was meant to serve.

#3 Scour Through Miscellaneous Possessions and Donate Them

The keyword here is miscellaneous. This is not to say get rid of personal belongings altogether. Sometimes, there are physical items that are very meaningful. They may have been passed down from generation to generation. They might remind you of someone that you love. These are valuable objects to hold on to.

It’s the miscellaneous that serves no purpose.

If it has no meaning and does not give you any joy, it is something that you can let go of.

Besides, what may be miscellaneous to you could be very meaningful to someone else. Another person’s trash is another person’s treasure. Allow these items to serve their purpose elsewhere.

#4 Regift Items as an Act of Kindness or Expression of Love

Gifting items can allow you to create a connection with others. After all, the point of gifting is giving, not buying a new model of the latest style.

Regifting allows for a mutual relationship between release and acceptance.

It is an energy that flows between you and another individual. Gifting also allows you to act out of kindness and generosity. Through this act, you can express your love through physical means.

Let regifting be an extension of your compassion and care. Let it create joy in you as well as the person receiving the gift.

#5 Pay Attention to Your Breath

The simple act of inhaling and exhaling can teach you about Aparigraha. By letting yourself let go through an exhale, you are allowing yourself to inhale once again.

Breathing teaches us that letting go is just as important as taking in.

Receiving and giving go hand in hand. You cannot have one without the other.

Focusing on your breath also reminds us to recognize the simplicity of this act. Our body naturally breathes in and out constantly. It knows when to release what no longer serves. It also knows when it needs to take in nourishment.

Let your breath guide you in your practice of non-attachment.

#6 Journal Your Observations and Experiences.

Journaling can help focus the mind while also letting it wander. Actualizing your thoughts on paper will allow you to see them more clearly.

The act of journaling also allows you the opportunity to explore your subconscious. You may discover what you’re not able to let go of. Sometimes these attachments can go unnoticed.

You can also explore new ideas and make room for new beginnings.

Journaling can make us present and allow us to reflect on what we need versus what we want.

#7 Allow Yourself to Focus on Mundane Activities

This is a great way to apply yogic philosophy to seemingly mundane tasks. You can practice being present when washing the dishes, hammering a nail, or moving furniture. Your attention to the present moment will connect you to your breath.

Soon, you will realize that these tasks are no different from the postures on your yoga mat.

When we focus on the outcome of the work, we distract ourselves from what we are doing. Instead, focus on the integrity of your thoughts, intentions, and actions. This way, you are not attached to the future or your expectations of it.

Be an active observer and participant in the present moment regardless of the task at hand.

#8 Practice Yoga for the Love of Practicing

At the beginning of our yoga practice, we are often set on our intention and actively engaged. But about halfway through, we may lose sight of that intention. Other thoughts might start to distract us and the purpose of the present moment becomes muddied.

Home practice is a great way to experience the benefits of getting on your mat more often. This way, you can choose when you need to settle your mind and move beyond the physical practice.

Sometimes, we may worry too much about the poses themselves.

Try to be satisfied with the moment without greed or want.

Practice and progress are encouraging and creative. The joy is practice is the reward itself and frees us from having a specific goal in mind. Move your body in a way that feels good and you will have achieved that reward.

Remember to practice for the love of practicing. Don’t force or push yourself over the edge. Your body will naturally respond to your compassion.

#9 Consider What Will Bring You Happiness

We live in a society that idolizes material possessions. The more things we have though, the more we weigh ourselves down with physical and energetic baggage. Soon, we become more too attached to these possessions. We fear losing them and place far too much emphasis on the object themselves.

Instead, recognize when you feel the desire to attain more materials possessions.

Ask yourself what enters your mind in these moments. What makes you feel like you are lacking? Refocus your mind away from “lack” and move towards living a life less cluttered. The next time you buy something new, take a moment to consider why you need it.

Will this object bring lasting happiness? Will it help you find inner peace? Will it help you live a more self-reliant and simpler life?

#10 Eat Moderately

Many yogic texts advise eating moderately as a way to align with your practice. You can still enjoy your favorite meals and treats, but just make sure to nourish yourself and stay healthy.

Aparigraha can help us listen to our bodies and recognize when enough is enough.

You may have heard about the world’s “blue zones.” These are areas with the highest life expectancy and healthiest quality of life. In these blue zones, individuals tend to eat until they are 80% full. This way, their food can digest properly. Try following the rule of thumb that originated in Okinawa.

“Hara Hachi Bu.” This means “Eat until you are eight parts full.”

As you consider how much you eat, also consider how much you throw away. 30%-50% of the food produced in the world ends up in waste. Demands for food are ever-growing but well over 8 million people go hungry every day. This comes from the overbuying and wasting of food.

Next time you go to the grocery store, try sticking to your shopping list. Don’t indulge in extra treats. Cook big meals to share with friends and make sure that nothing goes to waste. Extra food today can be saved for tomorrow’s lunch or dinner.

Also, consider donating tins of food to those in need. Try volunteering at a local food pantry and give back to your community in a meaningful way.

#11 Experience the Good and the Bad

“Parinamavada” is Sanskrit and can be translated as “everything is in a constant state of flux.” This principle teaches us that change is the only constant thing we can expect in life. But it can be easy to become attached to only positive feelings and experiences.

Truly experiencing positivity does not mean clinging on to it.

It means letting things happen as they happen. Accept the bad parts all the same as you would the good parts.

Our physical bodies change every second. Cells regenerate, blood flows, bone wears down and stimulates back up again. Our breath moves in and out of the body without our having to think about it.

Let your mind experience this change too. Allow yourself to feel sadness, anger, and loss in tandem with happiness, joy, and peace. When we let the moment be exactly what it is, we are truly present. By allowing things to come and go, we eliminate the need to possess any of it.

#12 Focus Your Energy on the Present Moment

Being in the present moment allows us to be free. When we work and do what we love without worrying about the outcome, we allow ourselves to enjoy the process for all that it is.

Freedom relies less on external and material possession to bring us happiness. Instead, freedom offers us everything in life, whatever those things may be.

Nothing is more important than what is happening right now.

Don’t cling to it and don’t miss it when it moves on.

The post 12 Ways to Practice Aparigraha: Yoga’s Code of Non-Attachment appeared first on YOGA PRACTICE.

Some practitioners suggest practicing 2 to 3 times a week. Others say differently. But even if you only practice for one hour a week, you’ll gain the benefits.

Unfortunately, there’s no clear-cut answer to this question.

It depends on what you want to gain from your yoga practice.

Maybe you’re looking to build a stronger mind and body. Maybe you’re looking for something entirely different.

But doing yoga daily has proven benefits. It can help you boost your mood and better cope with anxiety and depression. It can also make you stronger and more flexible. Having a daily routine can help you instill a pattern of self-care.

You will find that your natural energy and vitality are increased. Your ability to stay calm during stressful moments will greatly improve. But again, depending on what you want out of yoga will determine the frequency of your practice.

Before we dive in, let’s get into some Yoga 101. This will help to inform you of what kind of practice you want to pursue.

What Is Yoga?

Yoga comes from the Sanskrit word “Yuj” which means to yoke or bind. Yoga is also interpreted as meaning “union” or method of discipline.

The Indian sage Patanjali collated the practice of yoga into the Yoga Sutras almost 2,000 years ago. The Yoga Sutras are a collection of 195 statements that serve as a philosophical guide to yoga. In it, Patanjali outlines the Eight Limbs of Yoga. This seeks to refine our behavior to the outer world. Then it focuses us inward until we reach samadhi or enlightenment.

Today, most yoga practitioners only engage in the third limb, the asana of physical practice. This program of physical postures is designed to purify the body. It provides physical strength and stamina that will aid practitioners for long periods of meditation.

What Is Hatha?

Hatha means willful or forceful. Therefore, hatha yoga refers to a set of physical exercises and sequences. These sequences align your skin, muscles, and bones. The postures are also designed to open channels in the body that allows energy to flow freely.

Hatha can be translated differently when broken down. “Ha” means “Sun” while “tha” means “Moon.”

In this way, Hatha refers to balance.

This balance can be between the masculine and the feminine. As the sun is active and hot, the moon is receptive and cool. Hatha provides us a path to create balance and unite these opposites.

In our physical bodies, hatha yoga helps us develop balance, strength, and flexibility. But we can also apply these teachings to our efforts off the mat. By surrendering to each pose, we can surrender to different parts of ourselves.

Hatha yoga is a powerful tool for self-transformation.

It asks us to bring our attention to our breath and still the fluctuations of the mind. By practicing hatha yoga, you will become more present in each moment.

What Is Om?

Om is a mantra or vibration. It is traditionally chanted at the beginning and end of yoga sessions.

Om is said to be the sound of the universe.

Somehow, ancient yogis understood that the entire universe is constantly moving. It is never solid or still. Instead, everything pulsates and creates a rhythmic vibration. Ancient yogis acknowledged this vibration as the sound of om.

We may not be aware of this sound in our daily lives. But if you listen close enough, you can hear it everywhere you go.

Chanting Om helps us to recognize our experience as a reflection of the whole universe.

We exist between the setting sun and the rising moon. We ebb and flow with the tides and beat to the sound of our hearts. Om is what guides us through this universal movement. Om gives our breath, awareness, and physical energy a bigger magnitude to connect with. This force is both uplifting and soothing.

What Makes Yoga Different From Other Forms of Fitness?

Yoga is much more than just the physical postures. Patanjali’s Eight-Fold Path demonstrates how the physical practice is just one aspect of the whole. But the asana practice connects the movement of the body to the fluctuations of the mind.

In this way, yoga naturally connects the mind, body, and breath.

This inward attention teaches us to recognize our habitual thought patterns. It encourages us to note these patterns without labeling, judging, or changing them. Yoga is more about cultivating awareness. It is about seeing these postures as tasks rather than goals.

Some people think they can’t do yoga because they’re not flexible. This is far from the truth.

By doing yoga, your body will most likely become more flexible. But yoga can also be customized to meet your needs.

Over time, your newfound agility will help balance your strength and coordination. As your body becomes more flexible, so will your mind. You will also cultivate more confidence and a greater sense of well-being.

How Do I Begin Doing Yoga?

To start, it is helpful to have a pair of yoga leggings or shorts. Practice with a t-shirt or top that doesn’t constrict you but isn’t too loose. You can also bring a towel to class in case you get overheated.

It is also important to not eat right before class. Yoga will have you twisting from side to side, upside down, and bending forward and back. So make sure that your last meal is fully digested.

These tips will help you get physically prepared. But beginning yoga means having an open mind.

If you’re willing to try new things, you’re ready to start doing yoga.

If You Want a Calmer Mind

Yoga can help you develop the tools to handle your anxiety and depression. Just doing simple yoga every day can be greatly beneficial.

This doesn’t mean you have to go to a class every day. Instead, your yoga practice can be a three-mind breathing exercise. It can truly be customized to what fits your needs.

Practicing daily restorative yoga poses can help promote stress relief. It can also aid in anxiety reduction, better sleep, and more balanced emotions.

Below are some recommended poses for a calmer mind.

Balasana – Child’s Pose

Child’s Pose will help your whole body surrender to gravity. It will get you feeling your breath throughout your entire spine. You can stay in this pose for as long as you need to.

Kapotasana – Pigeon Pose

This posture is great for flexibility and relaxation. It will target your hip flexors and coax them to surrender to the ground. Remember to switch sides and hold for the same amount of time.

Utkata Konasana – Goddess Pose

Goddess Pose is a great way to test your strength while remaining calm. This hip opener will quiet the noisiness of your thoughts. It will have you focused on the present moment.

Viparita Karani – Legs Up the Wall

This posture is a great way to drain the blood from your legs. Inverting your body will also give you a new perspective to consider.

All of these poses are easy to do without going to a studio. They can be done anywhere.

But these are not the only poses available to you. As you explore your physical practice, notice any poses that you find to be relaxing or stress-relieving. Some people relieve their anxiety by doing a vigorous handstand. Others find that child’s pose is a great way to ground down.

Only you know what is best to create a calmer mind for yourself.

If You Want Better Balance

Balance is a daily practice. It will depend on how you sleep and what you’ve done during the day. But a great yoga pose to help your balance is Mountain Pose.

Tadasana – Mountain Pose

Mountain Pose helps you set a solid foundation. It will root your feet into the floor and make your legs lift your entire body. This pose tests your stability and gets you grounded in your body.

Garudasana – Eagle Pose

This pose works the subtle and intricate muscles of the body. The binding of the arms and legs will challenge your body as well as your mind.

Doing any kind of yoga will help your sense of balance. It can also strengthen your core, setting you up for a solid foundation.

If You Want More Flexibility

For the best results, try attending a yoga class 3 to 5 times a week. Twisted lunges, crescent lunges, and splits are best practiced with a licensed yoga teacher at your side. These postures can help you improve your form. The yoga instructor will also make sure you never push past the edge of hurting yourself.

Cultivating flexibility can reduce muscle soreness and improve your posture.

More people experience tightness in their hips and hamstrings. These areas can also cause chronic pain so keeping them loose is essential.

Below are some poses you can try to improve your flexibility.

Supta Padangusthasana – Reclined Hand to Big Toes

This posture is best practiced with a strap. If you’re doing this at home, you can use anything similar to a belt. This will help you test your flexibility without pushing you too far.

Parsva Balasana – Thread the Needle

This is a great grounding posture that also opens up your torso. It twists your side open and up to the sky while promoting a steady breath and a calm mind.

Eka Pada Kapotasana – Pigeon Pose

Again, Pigeon Pose is great for flexibility. It will also keep you in the present moment as you focus on opening up your hips.

Uttanasana – Forward Fold Pose

A simple forward fold can help you release your back. If you need to modify, you can always rest your hands on your shins or knees. Only go as far as you can comfortably.

Parivrtta Sukhasana – Seated Twist Pose

Seated Twist will open up your entire torso and side body. You can take this pose as deep as you feel comfortable. It will also improve your posture.

Parivrtta Ardha Chandrasana – Revolved Half Moon Pose

This posture will fire up your core while opening up your side body. It’s also a great pose for balance and cultivating a steady breath.

If You Want Stronger Muscles

Gaining stronger muscles will depend on the type of class you attend rather than how many times you attend it.

Focus on strength-based classes like Power Vinyasa or Power Yoga. The physicality of these classes will transform your body. Try taking these classes 3 times a week. Be sure to give your body enough time to rest and recharge in between.

If you’re not able to make it to the studio, you can try these challenging postures below. Hold each of them for 1 to 2 minutes at a time.

Virabhadrasana 2 – Warrior 2 Pose

Warrior 2 will activate your inner power. It will fire up your leg muscles while toning your core and arms.

Virabhadrasana 3 – Warrior 3

This is a challenging posture that will test your balance. Standing on one leg, you’ll work on toning your muscles while lifting your entire body. Remember to switch and repeat on both sides.

Paripurna Navasana – Boat Pose

This pose will fire up your core like no other. It requires you to lift your entire body while balancing on your sitz bones. It will tone the muscles in your abdomen, legs, and arms.

Chaturanga Dandasana – Four-Limbed Staff Pose

Chaturanga is a great way to develop arm strength. It is often called the yogi push up. Practicing this posture will also activate your core.

Phalakasana – Plank Pose

Getting your body aligned just right is the key to this pose. You’ll want to flatten out your whole spine so you resemble a plank. You can also modify this posture by coming down on your forearms.

Utkatasana – Chair Pose

Chair Pose is a great way to fire up the leg muscles. And you can do this pose anywhere. It will also help to align your spine and improve your posture.

Final Thoughts

There’s no clear cut answer to how often you should practice yoga. The frequency of your practice depends on what you want to gain and how much time you have.

If you’re interested in yoga as more than just a physical practice, try learning about the Yoga Sutras. Tapping into these spiritual guides will help you expand your practice emotionally.

The very beauty of yoga is that it is customizable.

Whatever you’re looking to gain, you can tailor yoga to fit your needs. Just enter into it with an open mind and an open heart.

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