Yoga for Self-Care: How to Create a Personal Practice
Self-care is an important aspect of mental health, and yoga can be a valuable tool for it! Sometimes, with so many aspects of our life pulling us in all directions (eg. family, work commitments, social life) it is easy to lose sight of ourselves and our needs, which can affect our mental health. Taking a moment to focus on you is not only a great way to check how you are feeling, physically and mentally, but also necessary to be able to function fully.
Yoga is a great tool when it comes to selfcare, as it provides the time and space to disconnect from everyday life. But beyond that, a personal yoga practice - or a practice that is somewhat tailored to your specific needs, abilities and preferences - can provide you with a regular check-in to your emotions and psyche.
Having a personal practice is important as yoga goes beyond physical activity. The way yoga mixes breathwork and movement, using both your body and mind, can help cultivate mindfulness and self-awareness. This can lead to a greater understanding of one's thoughts, emotions, and behaviours and it may help promote personal growth and development. More importantly, what works for you might no work for someone else and vice versa, so embarking on a personal practice (even if combined with regular group practice) is a wonderful way to allow some introspection and me-time.
In this post, we offer tips on how to create a personal yoga practice for self-care, including how to set intentions, creating your practice space, and developing a routine you can stick to.
1. Setting Your Goals and Intentions
First and foremost, it is important to understand the reason for wanting to create your own personal practice. Maybe you have been to several yoga classes but haven’t found something that fully works for you, or maybe you have but you are looking for ways to develop your own practice further.
If you are just starting out, it might be worth trying a few yoga classes first to get the fundamentals covered and for you to explore the wide variety of yoga types available, even find out which aligns best with your practice needs (read the different types of yoga, explained).
Whatever the reason driving you, it might be helpful to sit down, reflect and write down what your goals are and what you hope to achieve from these practices. It might simply be to have more “me-time” or to allow yourself to be more intune with your own body. Setting specific goals and intentions can help guide the practice and keep it on track, whilst also providing motivation to keep going.
2. Creating Your Practice Space
Having a designated space for yoga can really help you stay motivated and also be able to fully let go in the moment and focus on your practice. It is the same concept as why you shouldn’t eat at your desk if you can help it - having a specific place for working, working out or even eating allows you to fully focus in the moment and lets your brain work undistracted.
To create your designated space, make sure it is somewhere that can provide a little escape from your everyday life (ie, not your office ideally, or a room in the house that is constantly in use, like the kitchen). It could be an extra bedroom, your garden, even an empty studio room at the gym (check if there are classes first), somewhere you feel comfortable and able to focus, away from disturbances.
Once you find the spot, think about your immediate space and tools you will need. Adding items that will make you excited to practice can really help develop the right space for you, for example, a cool looking mat can energise and motivate you. Or if you notice you don’t like to be restricted and like flowing in any direction, a round mat might be a better choice.
Don't overthink it though! It is easy to lose yourself in the details, but really what you need is a little space that works for you, somewhere you are comfortable and undisturbed - maybe even a closed door with a sign that says “Do not disturb”.
If you want more ideas or just want to consider other aspects for your practice, read our blog post about making space for your physical and mental health at home.
©Silvana Illeshi & Kris J Photography
3. Developing Your Routine
Now you’ve got your space sorted, it is time to actually talk about your practice, and how you can make it both personal and something you are able to commit to and develop.
It all sounds very daunting but it really, as all of this, starts with what you personally want and can do. What are the best times for you to practice? When do you feel most productive? When would a break be the most useful for you? Are you a morning person, or do you feel the rewards of exercise best in the evening?
In tandem, it is worth considering the length of time as well as the frequency of the practice i.e. do you prefer longer practices a couple of times a week or shorter ones but everyday or every other day?
The brilliant thing about a personal practice is the flexibility it allows you. It really is about what works best for you, and what your body and mind need. At the same time it can always evolve. Maybe, initially, you want to focus on morning routines and energising practices, but later find out that your needs change and a restorative practice or meditation session is more appropriate.
Once you decide what will work for you, make sure to write it down and put it in your calendar, set yourself reminders and try to stick to it. If you need more help, we have a blog post on building a fitness routine but it can be applied to yoga as well.
4. Finding Resources and Support
As you decide to embark on your personal practice journey, you are bound to have questions, as well as doubts. It is never a straightforward journey, so we really encourage you to seek out local or communities to help support you, and also keep you accountable. It is also worth considering having a “hybrid routine” where you join a class once a week or a couple of times a month, as this might help you develop further and think of new ideas and asanas.
Luckily we also have at our disposal a variety of websites and apps, as well as youtube videos and books. For example, these are our 5 favourite meditation apps.
But if you feel the need for expert advice, do not hesitate to reach out, and don't attempt new asanas if you are unsure of how to do them safely and correctly.
5. Overcoming Challenges and Staying Motivated
As with any routine, there are always challenges that can arise, such as lack of time or motivation. This is absolutely normal! First and foremost, it is always good to understand what the challenge is and where it is coming from, for example, if it is a lack of motivation, is it because you feel tired, or you are not seeing/experiencing the results you expected? By evaluating how you feel about your practice you can tweak it to continue to deliver for you and you for it.
If it is a matter of time, again tweaking your schedule can really help, not because you are used to practice every morning does it mean that you will always be practicing in the morning, maybe sneaking in 10 mins at lunchtime might actually be more efficient sometimes.
Keeping a diary can help you stay organised, accountable and also help you understand your own practice, and take a step back to observe your progress. Most importantly, remember that everything is an ebb and a flow, and sometimes you have to go back a little to spring forwards. It is okay to take a break if you need to.
Remember to always check in with yourself and your feelings, energy levels, etc. and if you feel that you would benefit from further guidance don't hesitate to reach out to yoga teachers and studios, even on social media! The yoga community is wonderful, and we are all here for each other, to share our goals, our successes but also our struggles.
If you are struggling with mental health issues, there is always someone who wants to listen, please call 116 123 to talk to Samaritans, or text "SHOUT" to 85258 to contact the Shout Crisis Text Line.
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