Now that we have all been Zooming yoga classes for a while, I wanted to offer some hints and tips for optimizing your practice sessions. These tips are helpful for participating in ESY Zoom classes or other online classes / videos, or simply developing your ongoing home practice.
Be Ready with Your Props
Most are familiar with prop basics: yoga mat, blocks, strap and blanket(s). But what if you don’t have all of these? No worries! Many alternatives are likely at your fingertips at home. Gather up the following items and keep them close to your practice space — that way they are always there when you need them. Here’s a few ideas:
- Chair: choose a sturdy straight-back chair. Chairs are versatile as for many students, they are an easy replacement for blocks. Also, you can always sit in the chair rather than on the floor if that is better for your back, hips, knees, etc., especially for meditation. Another great use for chairs is at the end of class: move your buttocks close to the chair and put your lower legs on the seat. If your feet hang in the air, put a blanket or two under your back to create height. If your lower legs are long, your feet may pass through the back of the chair. Add blankets as needed for warmth and/or comfort.
- Low stool. A low, sturdy stepping stool is a great alternative if you do not have yoga blocks.
- Strap or alternative. Straps are very useful, especially for shoulder openers and forward bends / hamstring opening poses. If you do not have a traditional yoga strap, grab a soft belt, perhaps from a bathrobe. A man’s tie will also work well. Towels are another alternative.
- Blankets. Blankets are one of your best yoga prop investments. If you do not have the firm Mexican style blankets that are traditionally used for yoga practice, try to find blankets that are firm when folded, i.e., when you sit on them, they don’t “give” too much or slide around. Blankets can be folded into a variety of shapes, possibly even taking the place of a block. Folded, they can replace a meditation cushion, giving important support for the hips and back. They can be rolled up to mimic a bolster that can be placed under bent knees while in savasana; or under the belly, head or chest in child’s pose. During deep relaxation, the body temperature tends to go down, so keep a blanket handy to cover up with.
Yoga Around the House!
Sometimes we just need a stretch break! With all the time we are spending at home these days, many of us are sitting more than usual — and sitting for longer periods of time. Or, we are on the computer or mobile devices excessively, affecting neck, shoulders, back, wrists and more. All of these can lead to numerous problems such as carpal tunnel, compressed spine, and simply generally increased stiffness / lack of mobility. Some of these reminders are likely familiar, but we can all use reminders to move the body!
- Take breaks! Use whatever tricks help remind you to do so: set a timer on your phone, put up signs around your desk / computer screen. Aim for 30 minute reminders any time you will in one place for an hour or more. Use this time for some stretching, walking around the house or yard, or to take care of any household chores that will get you moving.
- Simple Chair Stretching. You can take a gentle twist in your chair any time. Or try a seated forward bend. Or reach both arms back to hold the back of the chair for a should opener. Use a straight back firm chair to practice seated cat-cow or a modified downward facing dog to release back, neck, shoulders, hips and hamstrings. Breathe!
- Doorway Stretching. Place your hands on either side of an open threshold. Press in with your hands as you lean forward to create an upper back, chest and should stretch. Try using the doorway as a balance aid for any balance poses you are working on. For sciatica, lie down in front of the doorway as if you were going to practice “legs-up-the-wall,” but only put one leg up the wall and let the other lay flat on the floor going through the doorway. Breathe!
- Releasing Your Back with Couch or Chair Support. Lie down on the floor with buttocks close to or touching base of the couch, with back of the knees at edge of seat cushion and lower legs resting on couch surface. If needed, add pillows or blankets so that your legs are at a right angle. Let your arms fall along your sides in an A-shape with the palms up, or place one hand on belly and one on heart. Relax and watch your breath for 5-15 minutes as your back gently release. To enhance the experience, rub a little Young Living Lavender or Frankincense Essential Oil on your palms and inhale deeply.
Remember: always practice mindfully and within your body’s range of motion. Never push your body to the point of strain or pain.
Feel free to contact me with any questions. In the meantime, keep breathing! We will get through this!
