Home Stretch

Roll out your yoga mat at home and you'll find the freedom to experiment, to evolve, and to become your own best teacher.

By Jason Crandell

For most of us, it's easier to really listen and be present with what's happening inside when we're alone. Even though we may know that yoga is not intended to be competitive, it can be hard to maintain your inner focus when your neighbor in class is opening into a gorgeous backbend that feels out of your reach in this lifetime. The truth is, actually achieving that backend is not important at all, but working with your own backbends at your own pace, while enjoying your body, is.

As you develop inner awareness, you'll grow more capable of tailoring your practice to meet your needs. If you're in the midst of a frustrating conflict, you might notice that a vigorous practice moves your energy to clear your mind. But if you're fatigued and coming down with a cold, you'll sense that a restorative practice is best. Over time, you'll become your own best teacher. Whitwell puts it more plainly: "Doing yoga at home is profoundly different from doing it under the direction of someone else in class. When you're doing someone else's yoga, you're not doing your own yoga. It's a huge evolutionary step to learn how to practice for yourself."

Home Practice 101

Now that you're convinced of the importance of practicing at home, here's a guide to get you started and to keep it fresh.

Make a Date with Your Mat

Most yoga classes are 90 minutes long, so we assume that we should practice at home for 90 minutes. A long practice is great, but it's also OK to practice for smaller chunks of time. Start with 30 minutes three to four times a week. If that's not possible, try 15 to 20 minutes, which you can probably fit in daily.

When my time is constrained and I can't indulge in a full practice, I aim for 20 minutes twice a day. I may do Sun Salutations in the morning and finish my day with calming forward bends. These short intervals give me what I need to feel balanced and refreshed in the morning and quiet and calm before I head to bed.

Most teachers agree that a 20-minute practice every day is more valuable than an hour and a half twice per week. "If your time is limited, practicing for 15 to 20 minutes provides ample time to align your day and come home to your body," says Sarah Powers, a yoga teacher in the San Francisco Bay Area. Doing a little bit every day is ideal for managing daily stress, bringing yourself into your body, and settling your mind; its benefits are greatest when you take advantage of them regularly. A small amount of yoga done consistently gives you more accurate feedback about what's happening in your body and mind, and it will improve your practice; the body and mind learn from repetition, not occasional dabbling.

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