Revisit Basics For A Better Yoga Practice

Even the most experienced yoga practitioners have room to improve. No matter where you are on the yoga spectrum, from a beginner to intermediate to advanced, it never hurts to revisit basic principles of how to do yoga.

You can find more information on yoga basics by visiting gaiam.com, or by checking out Yoga Journal’s yoga basics column.

To inspire you to get back to basics, try these tips to improve your camel pose, one of the basic yoga positions, from Yoga Journal’s Basics column:

• The benefits of camel pose (ustrasana) include stretching the front of the body and promoting the abdominal strength and good posture.
• Because most of us spend more time crunched forward (in front of a computer, for example) than leaning back, camel pose will probably feel uncomfortable at first.
• But anyone can benefit from camel by focusing on two factors—aligning the legs and feet and modifying the pose with props if necessary. The goal is to avoid compressing your lower back.
• When you come to a kneeling position, be sure that your knees and feet are hip-width apart. If you need to, fold your mat over or place a rolled blanket under your knees, and curl your toes under.
• If you can’t reach your heels as you lean back, place a yoga block, such as one of Gaiam’s cork blocks, between your feet and aim to place your hands on the block instead. Eventually, you'll be able to touch your heels.

Three Pointers For Your Yoga Poses

One of the best parts of yoga is that it benefits your mind as well as your body. When you do even the most basic yoga poses, you will be able to do them more fully (and more mindfully) as your practice evolves.

Several general principles for how to do yoga apply to basic yoga positions and to more advanced moves. Keep these points in mind as a primer for your practice:

• Don’t hold until it hurts. Yoga is not about “feeling the burn.” It’s normal to feel your muscles burning, or even trembling, during an intense class, but yoga is a personal activity, and if you are in great pain during a pose, back off and go to a restorative position. The goal is to challenge yourself, but know your limits. Overstretching will only result in injury.
• Don’t hold your breath. Remember to breathe deeply and evenly and engage your core muscles. If you notice that you are holding your breath, or clenching any body part that’s not involved in the pose, ease off and try entering the pose again. Remember to relax your jaw and your face, and try not to clench your buttock muscles while doing backbends.
• Don’t lose your focus. Your mind may wander if you are holding a pose for an extended period of time, and then you are no longer actively involved in the pose. Re-focus by finding a way to work further into the pose by focusing on alignment or deepening a twist. Think about pulling your navel in towards the back of your spine as a way to restore your concentration.

Don’t Get In A Bind With Yoga Tops

No matter what style of yoga clothing you favor, be sure that you can maneuver through a full range of motion. For example, a t-shirt with tight, cap-style sleeves may keep you from rotating your arms as much as you would like. On the other hand, a t-shirt that’s too baggy will fall over your head and face when you bend forward. If you feel more comfortable in a loose shirt, be prepared to tuck it into your pants or shorts. If you have a tank top or spaghetti strap top, look for styles without prominent clasps or seams that may chafe your skin by the end of a long, tough class.

Also, beware of tops that tie around your neck or waist if you are doing a vigorous yoga practice. That tie can come loose as you get sweaty, and if you are in the midst of an arm balance when that happens, you will either lose your balance or lose your shirt.

Yoga Clothing: Invest In Comfort

Even if you aren’t a top-level yoga instructor, it’s worth investing in a few good quality items of yoga clothing. Yoga apparel is designed to keep you comfortable as you work through yoga poses, and you’ll enjoy your workout more if you aren’t distracted by bunching shorts or sliding shirts.

Quality yoga clothes will last for years you take care of them. So, when you buy a pair or two of moisture-wicking pants or yoga shorts and a top made from a comfortable, moisture-wicking fabric in a style you like, think of it as an investment in your health and fitness.

Protect your investment with these yoga clothing care hints:

• If your yoga clothing is made of moisture-wicking fabric, it will last longer and look better if you wash it in cold water on the gentle cycle with a mild detergent such as Woolite.
• Don’t put yoga clothing in the dryer; it will cause the fabric to break down more quickly.
• Hang your yoga clothes to dry on a drying rack or on plastic hangers in the bathroom and they will dry quickly and be ready for your next workout.