Do you lack confidence in your yoga practice?
I know how daunting it can be to dive into a yoga practice without much experience. You understandably are afraid of the stretching, leg crossing and leg lifting because you are afraid you will pull a muscle. You are afraid because you have wrist injuries, also because your arms are not strong enough and you worry about your flexibility and balance and are concerned about not being able to do all the poses correctly.
I know how you feel. I have been there. When I started my yoga teacher training, I had fears that they would say I am too old or that I would hurt parts of my body or pull muscles. This is because when I looked at yoga in general, they were doing incredible gymnastic poses which looked impossible to do for me personally. However, I was taught by the amazing Brett Larkin in Yoga Teacher Training that Yoga is not only about the pose. You don’t have to be proficient in gymnastic. Yoga is more than the pose. This phrase “Atha Yoga Anusasanam” means that only in “the moment of now” can yoga begin. The pose is not the goal. The whole reason to do the poses is to eventually end up into meditation.
According to the article “The Purpose of Yoga” by David Surrenda, the founding Dean of the Graduate School of Holistic Studies at John F. Kennedy University in California,
“The original context of yoga was spiritual development practices to train the body and mind to self observe and become aware of their own nature. The purposes of yoga were to cultivate discernment, awareness, self-regulation and higher consciousness in the individual. As the split occurring between those seeking physical development versus those seeking spiritual development has widened, the lack of awareness and attention to inner experience has disconnected the practitioner from his body.”
Most injuries occur when you are exiting or entering a pose and we are all vastly different down to our bones. The goal is not the posture but the presence in the posture. Your true aim in yoga is to experience the NOW.
So here are the 5 Top Tips:
1.Always check with your doctor first. I have had several injuries: one in my wrist, and two shoulder injuries and a knee and ankle injury. I got a “steroid shot” in my shoulder and my wrist, so I do have to be careful in my yoga practice to not reinjure these areas. So, that is why it’s important to check with your doctor so that you can know which parts of your body to be careful with in your practice and not to irritate that area and cause any new pain and you can tell you yoga teacher about being careful with these painful areas as far as choosing your yoga flow workout.
According to Mayo Clinic Staff,
“Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But, if it’s been a while since you have exercised and you have health issues or concerns, it is a good idea to talk to your doctor before starting a new exercise routine.”
2.Find a teacher you trust. It is important to find a teacher you trust and like. Only you can make that decision. You will feel more relaxed working with someone that you feel comfortable with. For example, you may want to do relaxing poses while the teacher does only a hot yoga workout. Then that is not for you. Don’t give up. Keep looking and you will find the right teacher that you vibe with. In the article by Pamela Nixon of Teachasana.com (from Yoga Alliance), she states that: … “you should find a teacher you trust and that is teaching the practices you want to focus on… Also, if studying with a yoga teacher that is registered with Yoga Alliance is important to you then you can easily find out if they have registered by visiting the directory.
3.Find the right style of yoga for you. There are several styles of yoga that you can chose from. You can check them out below to see which one resonates with you and then do a session to see if that style is really for you. There is Vinyasa, Hatha, Iyengar, Kundalini, Ashtanga, Bikram, Yin, and Restorative.
- Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another seamlessly using breath.
- Hatha yoga is a style where you move your body slowly and deliberately into different poses that challenge your strength and flexibility, while at the same time focusing relaxation and mindfulness.
- Iyengar yoga, according to Iyengar Yoga National Association of the US “was created and developed over 75 years ago by B.K.S. Iyengar. Iyengar yoga is accessible for all ages and all body types. It is known for its focus on precision and timing and the use of props, which were designed to achieve alignment in any Asana. Regular practice of Iyengar Yoga integrates the body, mind, and emotions.”
- Kundalini yoga according to Oxford language definition is “a system of meditation directed toward the release of Kundalini energy.” Kundalini yoga is a form of yoga that involves chanting, singing, breathing exercises, and repetitive poses. Its purpose is to activate your Kundalini energy, or shakti. This is a spiritual energy that’s said to be located at the base of your spine.
- Ashtanga yoga according to Oxford language definition is a type of yoga based on 8 principles and consisting of a series of poses executed in swift succession combined with deep controlled breathing.
- Bikram yoga according to Wikipedia is a system of hot yoga – a type of yoga as exercise devised by Bikram Choudhury and based on the teachings of B. C. Ghosh, that became popular in the early 1970s.
- Yin Yoga according to Brett Larkin YTT works deeply into our body with passive longer held poses. The goal of Yin Yoga is to stretch the connective tissues, the ligaments, tendons, and fascia, this promotes joint health.
- Restorative Yoga according to Brett Larkin YTT is where the body is completely supported and relaxed. The students relax completely in a pose for 2-3 minutes but continue to breathe deeply and maintain body awareness.
So now you have an idea of the different types of yoga. It is not just standing on your head. You can make a better choice of which style would suit your needs.
4.Using props will help you feel safer and more stable and confident while doing poses. According to Wikipedia, “the props used in yoga include chairs, blocks, belts, mats, blankets, bolsters, and straps. They are used in postural yoga to assist with correct alignment in an asana, for ease in mindful yoga practice, to enable poses to be held for longer periods in Yin Yoga where support may allow muscles to relax and to enable people with movement restricted for any reason such as stiffness injury or arthritis to continue with their practice.”
5.Let go of perfectionism. Just do the best you can with where you are at in the practice. If you look at other persons and try to compare yourself that is damaging, because they are in a different part of their journey and you are in your own journey, so comparing yourself is fruitless.
According to Oxford language definition a perfectionist is a person who refuses to accept any standard short of perfection. According to Christopher M. Osborne, PhD, co-authored by Liana Georgoules PsyD, 2/16/22, in the article “How to Control Perfectionism,” … “The desire to excel is usually a good thing, but there is a difference between trying your best and demanding perfectionism for yourself. Perfectionist can be high achievers, but their efforts can also cause low self-esteem, misspent time, and strained relationships. The key is to find ways to give an effort you can be proud of without demanding the impossible of yourself. Instead of striving for “perfect” strive for “good enough.”
So now you know the 5 steps, do you feel more confident moving forward in your yoga practice? I would love to hear from you (which practice you chose) and how you’re doing in your yoga practice now. Let me know by emailing me at Kerrinesyogamindset@gmail.com.
I teach Vinyasa and Restorative Yoga to 50-75 years young. If you’re interested to delve into a yoga practice and would like some guidance, get in touch with me at Kerrinesyogamindset@gmail.com.
Kerrine J. Ramsey
Registered Yoga Instructor
Certified Traditional Reiki Practitioner
Positive Mindset Coach
