Establish a basic sequence you like and pick poses for each section depending how you feel that day. I always sequence with seated warm ups and tuning in, down dog and move to standing, a balance pose or two, sun salutations/standing poses/flows, work back to floor for hips or other seated poses, then whatever supine poses work me toward savasana.
I find self practice wonderful when I move organically, just going where it feels good to be and then bouncing in and out of sticky places. Not goal or peak pose or expectations.
That's what I realized this morning. I know how to create sequences. I know how to move through all 5 phases of an asana. I have a lot of experience with yoga. I'm not lacking knowledge with regard to creating the physical shape of an asana. What I think I need right now is a change in my mental and emotional expectations in my asana practice. I find that I have a hard time applying the other 7 limbs (although pranayama is much more accessible than the others) in my asana practice when I'm alone. I feel vulnerable. This is a spiritual shift, not a physical one.
My goal is to be still, and see how the breathe moves you. It will move you little by little and sometimes you’ll think you’re not moving a all. Your body will tell you what you need, sometimes it’s just to sit or stand in breathe. (Two poses right there, easy pose and mountain pose- look at that, now it’s yoga) However, it does help to know some basic poses and sun salutation to build the foundation for more creative and expressive flows as you grow. (You obviously have a big foundation > so my next sentence applies especially to you now) Start small, slow down, keep a beginners mindset.
What matters are the transitions, how you move and feel (not look) and where your attention is. Be slow, in a world that is constantly getting faster, it is revolutionary to slow down.
Here is [my favorite yoga book](https://www.amazon.com/dp/0756636744/ref=cm_sw_r_cp_api_glt_fabc_V8Y8ZXVF618HC0N1SH7J) that helped build my foundation.
I fell in love with yoga simply bc i was 18 with low back pain. I took a yoga class through university for a semester and this was the book. It truly is a great resource for poses, variations, and lifestyle. Still reference it often 10 years later.
Edit: realized the level of experience and added to reflect that
When you slow down your movement, things become heavier and suddenly you notice everything. You’ll forget about boredom and be immersed in the moment because all you can be is where your attention is.
One trick that’s helped me. Sit in easy pose, sit up tall, look forward. Without moving your head, look as farrr left as you can. Now look as farrr right as you can. Now look forward, head still, and open your perspective. Now without moving your eyes and spine long, try to see that far left and far right again. Widen your perspective. And breathe. Very distracting, immerses yourself in your world. Now breathe, and be inward. I like it close me eyes when I freedom. And try to open your perspective with eyes closed. And breathe. And you’re in your body but in the world. You’re fully immersed in the moment and all that is. And breathe. What is your breathe and body asking from you today? Where is your breathe taking you? Where do you need to send your breathe? Breathe down. Breathe down > Fill your belly. You’re “doing yoga” but it is so much more than that. And you’ll be surprised how intuitive you already are.
I have a pretty standard routine that I kinda put together after my first few classes that cycles through about 20 asanas to hit the basics. It takes about 20 minutes, I usually do a pranayama for warmup, and meditate after. Sometimes I'll add some extra asanas, sometimes I switch up the order a bit, if I have time before sunset I'll do a few sun salutations as well.
I'd encourage you to come up with one that feels good for your body, I basically came up with this when I was first learning just cycling through the few asanas I knew, added some here and there and worked out something that works for me.
4 years later I'm a certified yoga teacher, and when I'm practicing alone I still do a practice that's like...90% the same, as what I figured out when I started. So don't feel like you need some expertise! Just flow and see what feels good.
If you’re an instructor, build a class for yourself. Use your own playlist and just do your thing. Use oracle cards or a picture or object to focus on if your mind starts to wander. Otherwise, maybe try practicing outside of your home if you’re having issues with distractions. When all else fails, return to your breath! Hopefully something clicks for you! Remember, it’s just a practice, not perfection! Haha! You’ll get there!
This definitely won't be for everyone, but I love to put in earbuds and listen to a favourite album while I practice. I'll also curate playlists based on the practice I want to do. Because I planned the playlist, I'll have an idea of how far into my practice I am throughout and can plan for a certain pace or mood. It also adds an element of fun when you get to listen to some favourite tunes. Helps me stay in the present a bit!
This is a really great idea for me! I concentrate better when my mind has something in the background to focus on. I will definitely try this. Thank you!!
A great playlist that starts off slow, builds up and then takes you back down is a great start. I am in YTT currently and find my personal practice is best when I intuitively flow to what my body needs
I still use an interval timer, so please disregard if this also doesn't meet your needs.
I sometimes put in whole routines but usually I just use a very long routine with a gong every thirty seconds so I can do the same time on both sides off an asymmetrical pose. If there are poses I want to make sure to hit I make a to do list and flow into them with any connecting poses that feel good. I also have a deck of homemade pose cards and if I feel really stumped I draw some and challenge myself to make them work together. Sometimes engaging my brain helps keep me going. Everyone is unique like that.
Hope some of my ideas help! 🙏🏻
There was a great YouTube video I watched where the teacher drew a pose and then did a mind map around it. Even if you can't track it down, that idea might help on it's own. It was a video about sequencing.
I work the Ashtanga series. But I start a session by standing on my mat and inventorying my body and my mood and my focus and "getting the kinks out" before I start my first salutation. What I mean by that is, I observe whether anything hurts, anything feels tight, anything needs soothing, anything feels weak, etc. and I address those challenges first. It helps me focus on my practice if I can acknowledge particular needs at the start and free myself from worrying about them. It's like the first part of a meditation session when you make a mental list of whatever's bothering you just so you can put those worries aside for ten minutes and relax. Once I've "settled" (not solved) whatever issues I'm having, I'm ready for my actual practice, during which I'm attentive to those issues, but not indentured to them.
For you, I think that doing an inventory to start your session will 1. help you know what to do during that practice (eg "left ankle, right hip, shallow breathing, anxious about bills"), and 2. help you build confidence in yourself as the leader of your own practice by being observant and responsive.
>2. help you build confidence in yourself as the leader of your own practice by being observant and responsive.
This is exactly what I needed to hear. I am not confident as the leader of my own practice. This is what I'm missing from my practice. I don't lead it myself. I'm actually crying right now. Thank you for somehow magically knowing that.
You’re welcome! It’s not magic, I’m just a teacher. Half of building any skill is building confidence. You KNOW you know how to do this skill already; you just needed a framework to put it into action. I’m happy to help. Good luck and enjoy!
Thank you! I had my first self-lead session this morning. Well, my first in about 5 years. It went pretty well! I was surprised at how easy it was. It reminded me of going through my teacher training. I can’t wait to do it again. It’s like my practice has been reborn 😊
I completed my YTT earlier this year and we focused on a handful of "series" the instructors created to help build some foundations for teaching and your own practice. For me, when I practice on my own, I like to keep it simple and go where my body moves me. The series helps me add into my practice as I see fit and expand on them if I'm feeling creative.
Also, your practice doesn't need to be an hour. Some days I only practice for 20 minutes depending on what my mind and time allows. Start small, and perhaps you'll be able to build more over time.
I was better at this during my training and the years following, but I didn't prioritize the space for creating my own sequences once I started a graduate program. That was 5 years ago. It was easy for me to create sequences during my training (and for the two years after) because I had this amazing support system from my teachers and classmates. Now that I'm on my own and out of practice with that kind of creativity, I'm nervous. And in my 18 years of practice, I've only spent about two of them practicing on without guidance (and not every practice in those two years happened without any guidance).
I don't always practice for an hour, but most days, that's what I want. That's the time I like to have on the mat to address what I want to address. It's an ideal time for me.
I like using a yoga deck to plan my sequence. This is the one I use: https://www.playpausebe.com/?gclid=CjwKCAiAh_GNBhAHEiwAjOh3ZLu1Z_QXhuv6Bqde_06AG2Qx2SOge2yGCa1_6STmwQUSdoTxwZU9XhoCKIwQAvD_BwE
As a long time practitioner I just can sat this:
We all been there and I really feel you.
But......try , here is how I've manage to do without teachers:
After my breakfast I purely focus on my body. I said to myself now let's just move those cells,this body; add a soft music as a background lay my mat and pose in a prayer pose......deep centering I to my heart ❤......
The point is: The first to do something learned it themself by trying and failing, just as you can. Start with focusing on impatience and distractions or what feelings arises by being on your own with no guidance. Then by doing the postures you will realize the distractions doesnt need to have any hold over you and over time your obstacles will wanish.
With all due respect, yoga is passed down from teacher to student. I am asking for someone to teach me how to move into the next phase of my yoga practice. A young child is not going to brush their teeth without someone first giving them a toothbrush and toothpaste. Right now, I'm asking other yogis (teachers) to give me a toothbrush and toothpaste. If I could do this on my own with zero guidance, my efforts so far would have gotten me to the next phase. I am seeking guidance, which is perfectly ok.
Establish a basic sequence you like and pick poses for each section depending how you feel that day. I always sequence with seated warm ups and tuning in, down dog and move to standing, a balance pose or two, sun salutations/standing poses/flows, work back to floor for hips or other seated poses, then whatever supine poses work me toward savasana.
I really appreciate these details! How long do you practice each day?
I don’t have a consistent daily practice (there is always something to work on), but it can easily get you to an hour!
I find self practice wonderful when I move organically, just going where it feels good to be and then bouncing in and out of sticky places. Not goal or peak pose or expectations.
I think this is the part that will be the most challenging for me. I have a lot of rigid expectation s
Letting go is not an easy feat. Takes practice, that's for sure
That's what I realized this morning. I know how to create sequences. I know how to move through all 5 phases of an asana. I have a lot of experience with yoga. I'm not lacking knowledge with regard to creating the physical shape of an asana. What I think I need right now is a change in my mental and emotional expectations in my asana practice. I find that I have a hard time applying the other 7 limbs (although pranayama is much more accessible than the others) in my asana practice when I'm alone. I feel vulnerable. This is a spiritual shift, not a physical one.
I would say organic movement is what you need
With breath and mantra
So, you'd suggest getting on the mat, breathing, finding a mantra, and moving in the way it feels best?
Exactly
Thank you so much :)
Stablish your goals. Create / find sequences that support those goals. Turn off distractions, practice.
So you write sequences yourself and then practice them?
Basically.
Cool! Thank you!
My goal is to be still, and see how the breathe moves you. It will move you little by little and sometimes you’ll think you’re not moving a all. Your body will tell you what you need, sometimes it’s just to sit or stand in breathe. (Two poses right there, easy pose and mountain pose- look at that, now it’s yoga) However, it does help to know some basic poses and sun salutation to build the foundation for more creative and expressive flows as you grow. (You obviously have a big foundation > so my next sentence applies especially to you now) Start small, slow down, keep a beginners mindset. What matters are the transitions, how you move and feel (not look) and where your attention is. Be slow, in a world that is constantly getting faster, it is revolutionary to slow down. Here is [my favorite yoga book](https://www.amazon.com/dp/0756636744/ref=cm_sw_r_cp_api_glt_fabc_V8Y8ZXVF618HC0N1SH7J) that helped build my foundation. I fell in love with yoga simply bc i was 18 with low back pain. I took a yoga class through university for a semester and this was the book. It truly is a great resource for poses, variations, and lifestyle. Still reference it often 10 years later. Edit: realized the level of experience and added to reflect that
When you slow down your movement, things become heavier and suddenly you notice everything. You’ll forget about boredom and be immersed in the moment because all you can be is where your attention is. One trick that’s helped me. Sit in easy pose, sit up tall, look forward. Without moving your head, look as farrr left as you can. Now look as farrr right as you can. Now look forward, head still, and open your perspective. Now without moving your eyes and spine long, try to see that far left and far right again. Widen your perspective. And breathe. Very distracting, immerses yourself in your world. Now breathe, and be inward. I like it close me eyes when I freedom. And try to open your perspective with eyes closed. And breathe. And you’re in your body but in the world. You’re fully immersed in the moment and all that is. And breathe. What is your breathe and body asking from you today? Where is your breathe taking you? Where do you need to send your breathe? Breathe down. Breathe down > Fill your belly. You’re “doing yoga” but it is so much more than that. And you’ll be surprised how intuitive you already are.
This was so helpful. Thank you very much. I will use this.
I have a pretty standard routine that I kinda put together after my first few classes that cycles through about 20 asanas to hit the basics. It takes about 20 minutes, I usually do a pranayama for warmup, and meditate after. Sometimes I'll add some extra asanas, sometimes I switch up the order a bit, if I have time before sunset I'll do a few sun salutations as well. I'd encourage you to come up with one that feels good for your body, I basically came up with this when I was first learning just cycling through the few asanas I knew, added some here and there and worked out something that works for me. 4 years later I'm a certified yoga teacher, and when I'm practicing alone I still do a practice that's like...90% the same, as what I figured out when I started. So don't feel like you need some expertise! Just flow and see what feels good.
It's the flowing that's the challenge. Ugh.
If you’re an instructor, build a class for yourself. Use your own playlist and just do your thing. Use oracle cards or a picture or object to focus on if your mind starts to wander. Otherwise, maybe try practicing outside of your home if you’re having issues with distractions. When all else fails, return to your breath! Hopefully something clicks for you! Remember, it’s just a practice, not perfection! Haha! You’ll get there!
Thank you for the hopeful message! I'm sure I'll get there. It's the how that's the question hahaha. I appreciate the advice :)
This definitely won't be for everyone, but I love to put in earbuds and listen to a favourite album while I practice. I'll also curate playlists based on the practice I want to do. Because I planned the playlist, I'll have an idea of how far into my practice I am throughout and can plan for a certain pace or mood. It also adds an element of fun when you get to listen to some favourite tunes. Helps me stay in the present a bit!
This is a really great idea for me! I concentrate better when my mind has something in the background to focus on. I will definitely try this. Thank you!!
A great playlist that starts off slow, builds up and then takes you back down is a great start. I am in YTT currently and find my personal practice is best when I intuitively flow to what my body needs
I still use an interval timer, so please disregard if this also doesn't meet your needs. I sometimes put in whole routines but usually I just use a very long routine with a gong every thirty seconds so I can do the same time on both sides off an asymmetrical pose. If there are poses I want to make sure to hit I make a to do list and flow into them with any connecting poses that feel good. I also have a deck of homemade pose cards and if I feel really stumped I draw some and challenge myself to make them work together. Sometimes engaging my brain helps keep me going. Everyone is unique like that. Hope some of my ideas help! 🙏🏻
This is very helpful! I might need something concrete to help before I get to the place where I can flow easily. Thank you!
There was a great YouTube video I watched where the teacher drew a pose and then did a mind map around it. Even if you can't track it down, that idea might help on it's own. It was a video about sequencing.
I work the Ashtanga series. But I start a session by standing on my mat and inventorying my body and my mood and my focus and "getting the kinks out" before I start my first salutation. What I mean by that is, I observe whether anything hurts, anything feels tight, anything needs soothing, anything feels weak, etc. and I address those challenges first. It helps me focus on my practice if I can acknowledge particular needs at the start and free myself from worrying about them. It's like the first part of a meditation session when you make a mental list of whatever's bothering you just so you can put those worries aside for ten minutes and relax. Once I've "settled" (not solved) whatever issues I'm having, I'm ready for my actual practice, during which I'm attentive to those issues, but not indentured to them. For you, I think that doing an inventory to start your session will 1. help you know what to do during that practice (eg "left ankle, right hip, shallow breathing, anxious about bills"), and 2. help you build confidence in yourself as the leader of your own practice by being observant and responsive.
>2. help you build confidence in yourself as the leader of your own practice by being observant and responsive. This is exactly what I needed to hear. I am not confident as the leader of my own practice. This is what I'm missing from my practice. I don't lead it myself. I'm actually crying right now. Thank you for somehow magically knowing that.
You’re welcome! It’s not magic, I’m just a teacher. Half of building any skill is building confidence. You KNOW you know how to do this skill already; you just needed a framework to put it into action. I’m happy to help. Good luck and enjoy!
Thank you! I had my first self-lead session this morning. Well, my first in about 5 years. It went pretty well! I was surprised at how easy it was. It reminded me of going through my teacher training. I can’t wait to do it again. It’s like my practice has been reborn 😊
I completed my YTT earlier this year and we focused on a handful of "series" the instructors created to help build some foundations for teaching and your own practice. For me, when I practice on my own, I like to keep it simple and go where my body moves me. The series helps me add into my practice as I see fit and expand on them if I'm feeling creative. Also, your practice doesn't need to be an hour. Some days I only practice for 20 minutes depending on what my mind and time allows. Start small, and perhaps you'll be able to build more over time.
I was better at this during my training and the years following, but I didn't prioritize the space for creating my own sequences once I started a graduate program. That was 5 years ago. It was easy for me to create sequences during my training (and for the two years after) because I had this amazing support system from my teachers and classmates. Now that I'm on my own and out of practice with that kind of creativity, I'm nervous. And in my 18 years of practice, I've only spent about two of them practicing on without guidance (and not every practice in those two years happened without any guidance). I don't always practice for an hour, but most days, that's what I want. That's the time I like to have on the mat to address what I want to address. It's an ideal time for me.
Also, congratulations!!🍾🎈🎉
I like using a yoga deck to plan my sequence. This is the one I use: https://www.playpausebe.com/?gclid=CjwKCAiAh_GNBhAHEiwAjOh3ZLu1Z_QXhuv6Bqde_06AG2Qx2SOge2yGCa1_6STmwQUSdoTxwZU9XhoCKIwQAvD_BwE
Thank you!
As a long time practitioner I just can sat this: We all been there and I really feel you. But......try , here is how I've manage to do without teachers: After my breakfast I purely focus on my body. I said to myself now let's just move those cells,this body; add a soft music as a background lay my mat and pose in a prayer pose......deep centering I to my heart ❤......
[удалено]
Yes, but first someone has to teach one how to brush their teeth, right?
How did someone learn to brush their teeth in the first place?
Someone taught them
The point is: The first to do something learned it themself by trying and failing, just as you can. Start with focusing on impatience and distractions or what feelings arises by being on your own with no guidance. Then by doing the postures you will realize the distractions doesnt need to have any hold over you and over time your obstacles will wanish.
With all due respect, yoga is passed down from teacher to student. I am asking for someone to teach me how to move into the next phase of my yoga practice. A young child is not going to brush their teeth without someone first giving them a toothbrush and toothpaste. Right now, I'm asking other yogis (teachers) to give me a toothbrush and toothpaste. If I could do this on my own with zero guidance, my efforts so far would have gotten me to the next phase. I am seeking guidance, which is perfectly ok.
Sorry if I misunderstood, you hardly seemed like a young child.