Being honest with your yoga practice can be difficult, but it is necessary in order to improve your practice. Here are some directions on how to be honest with your yoga practice:
1. Take stock of your current practice.
What are your strengths and weaknesses? What parts of your practice do you enjoy, and what parts do you find challenging? Be honest with yourself about your current level of practice.
2. Set realistic goals.
Once you have taken stock of your current practice, you can set realistic goals for your future practice. Be honest about what you can realistically achieve, and give yourself time to achieve your goals.
3. Be patient.
Progress in your yoga practice can be slow. Be patient with yourself and trust that your hard work will pay off.
4. Be open to feedback.
Be open to feedback from your yoga teacher and fellow students. This feedback can help you improve your practice.
5. Be persistent.
Don't give up on your yoga practice, even when it gets difficult. Remember that yoga is a journey, not a destination. Trust that your practice will evolve over time, and you will get better with perseverance.
Yoga Poses That Will Help You Get Honest About Your Practice
Here are some best focusing poses to incorporate into your practice.
1. Dandasana
Dandasana, or "staff pose," is a basic seated posture in yoga. It is often one of the first poses taught to beginners, as it is a good starting point for learning proper alignment.
To do dandasana:
- Sit on the floor mat with legs extended straight in front of you.
- Put your hands on the floor beside your hips, with your fingers pointing toward your feet.
- Press your sit bones firmly into the floor and lengthen your spine.
- Draw your shoulder down your back and open your chest.
- Breathe deeply and hold the pose for as long as you like.
To release the pose:
- Exhale and release your hands from the floor.
- Bend your knees and roll to any one side, coming out of the pose slowly and mindfully.
2. Vrkasana
Tree balance poses require you to find and maintain your center of gravity in order to stay balanced.
To do vrkasana:
- Begin in mountain pose, feet hip-width apart, and hands in prayer position.
- Move your weight on the left foot and place your right foot to rest against your left ankle, calf, or inner thigh—never on the knee.
- Press your right foot firmly into your left leg and begin to straighten your left leg.
- As you do this, bring your hands to your hips.
- Then, sweep your arms up overhead with palms facing each other. Gaze up at your hands and hold the pose for 5–8 breaths.
- To release, lower your arms and bring your right foot back to meet your left.
- Stand in the mountain pose for a few breaths before repeating on the other side.
3. Plank Pose
You must be aware of your hips in order to perform the plank pose correctly.
To do plank pose:
- In plank pose, begin on your hands and knees with your palms flat on the floor and shoulder-width apart.
- Extend your legs back one at a time to come into a low push-up position, aligning your shoulders over your wrists.
- Tuck your toes under and engage your quadriceps and abdominals to keep your whole body in a straight line from head to heels.
- Hold for 30-60 seconds.
4. Chaturanga Dandasana
Chaturanga is another pose that requires you to keep your body aligned from head to toe, neutralizing the natural curve of your spine while engaging the strength of your abdominals, arms, and upper body.
To do Chaturanga Dandasana:
- Lie on your belly with your feet jointly and your palms next to your chest.
- Press your palms onto the floor and lift your torso and legs off the floor. Keep your shoulders over your wrists and your core engaged.
- Bend your elbows and lower your torso and legs a few inches above the floor. Hold for a few breaths, then press back up to Plank.
5. Salamba Sarvangasana
While it may appear that Shoulderstand is all about getting your feet in the air, the complexity of the pose lies in the positioning of your shoulders and neck. It creates awareness about our body.
To do Salamba Sarvangasana
- Lie on your back on a mat with your legs extended straight.
- Place your palms on the mat beside you, fingers pointing toward your feet.
- Bend your knees and get your feet toward your hips, the soles of the feet flat on the mat.
- Exhale and press your palms and feet into the floor mat as you raise your hips and lower back off the floor.
- Hold your neck and head in line with your spine, and don't let your lower back sag.
- Hold the pose for some time.
- To release, exhale and slowly lower your back and hips to the floor.
6. Savasana
Savasana is so simple that it hardly appears to be a pose at all. However, if you have a lot on your mind or in your heart, relaxing into this asana can be a mental and emotional challenge.
To do Savasana:
- Lie on your back on a floor mat or other comfortable surface.
- Let your feet fall to the sides, and your arms rest at your sides and palms up. Close your eyes and concentrate on your breath.
- Allow your whole body to relax, letting go of any tension you may be holding.
- Stay in savasana for 5-10 minutes, or longer if you'd like.
- To release the pose, gradually roll to your side and sit up when you're ready.
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