How to Set up Your Home Yoga Practice

This article works with the interview I did with Medium magazine (How to Set up Healthy Habits around Stress). It can be read without prior reading of the Healthy Habits article, but together they provide, a fully understanding of the Transformational view of Behavior Change on which I did my doctoral dissertation. I will be adding more articles on Habit Change over the winter in preparation for my January 12 at True North.

• Draw up a contract with yourself:
  It’s helpful to actually write a contract to yourself with SMART goals.
  • SMART is an acronym for setting goals that are clear & achievable which helps one succeed in moving towards maintenance of the habit. The acronym SMART stands for: Specific: The objective is clear and concise, and states who will do what, Measurable: The objective includes how the action will be measured, Achievable: The objective is realistic and attainable, Relevant: The objective makes sense and fits the purpose, Time-bound: The objective has a deadline, An example might be: I will commit to 3 mornings a week for 1 month.
  • To help set these up for yourself, ask yourself: What do I want to achieve? Who else is involved? What challenges might I face? How will I achieve this? What data will I use to measure my progress? Where will I do this? 
    
• Choose a dedicated space:
  Find a quiet area in your home with minimal distractions, ideally with enough space to move freely without hitting furniture. Gather essential props like a yoga mat, blocks, straps, and a blanket; you can also add calming elements like candles, plants, or soft music to enhance the atmosphere, and consider using online classes or videos to guide your practice depending on your skill level. 
  
• Prepare your space:
  Declutter the area and remove any unnecessary items. Set up your technology making sure that it is functioning properly (especially if you’re part of a live stream session).
  
• Gather your props:
  Invest in a yoga mat, yoga blocks, a strap, and a blanket for support and variations. Many of these can be found around your home…a book can work for a block, a belt for a strap and a blanket can come off your own bed. But it is good to have these in a dedicated spot.
  
• Consider additional elements that inspire you.
  
  • Lighting: Use soft, ambient lighting or candles to create a relaxing atmosphere. 
    
  • Music: Opt for calming music to accompany your practice. 
  • Plants
  • Artwork & quotes

Step 2: After Action, comes the movement towards Maintenance of the Habit. Focus on rewarding yourself. At first, before the intrinsic rewards kick in, you might reward yourself more extrinsically. Close your practice with taking a moment to say thank you to yourself, or actually thank yourself with a treat or flowers! Soon, you’ll start to notice the more intrinsic rewards (feeling better, less stressed, more flexible, etc).

• Remind yourself of the positive benefits you’re gaining. Think of the positive effects not just on you, but on your relationships.
• Journal your experience: For some this is very motivating. But if it’s not, don’t force it! Maybe a good inspirational book would be more your style. A good book for either is “Writing as Yoga” by Bruce Black.
• Apps: Download yoga apps with guided sequences and variations. Make sure they are by reputable teachers!
• Books: Consult yoga books with detailed instructions and sequences. Make sure they are by reputable teachers! Check my book list. And feel free to ask me for other ideas.
• Important considerations to ensure your practice does leave you feeiling good:
  • Start slow and listen to your body: If you’re new to yoga, begin with basic poses and gradually progress. 
  • Warm-up and cool down: Always include a warm-up before your practice and a cool down afterwards. 
  • Modify poses as needed: Use props to support your body and adjust poses to fit your limitations. 
• Consistency is key: Aim to practice regularly, even if it’s just for a short time each day.