Deliberate practice: Ways to keep a consistent Ashtanga yoga practice.
We have all been there, it's early or late in the day and we are just exhausted. When the clock finally rolls around to the time we committed to go to a yoga class appears, the inner battle begins. Do we rest or do we practice?
A consistent yoga practice can feel tough because it asks you to step aside, fully commit, and really delve into your inner self. But when you do, you uncover something special: consistency, the secret of discipline. Lately, "discipline" has been painted as something negative, like following orders or being controlled. But when we stop handing over our power to others—whether a teacher, partner, friend, or even a guru—we find bits of discipline that can truly improve our own lives.
“The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us.”
Yoga Philosophy Tips on PracticeTapas: Burning Zeal
In yoga philosophy, the Sanskrit term "tapas" holds profound significance. Tapas encompasses the concept of disciplined effort or austerity, urging practitioners to cultivate inner fire and dedication in their spiritual journey. This fiery discipline encourages individuals to persevere through challenges, both on and off the mat, fostering a sense of resilience and determination. In the context of maintaining a yoga habit, tapas serves as a guiding principle, motivating practitioners to show up consistently to their practice, even when faced with distractions or obstacles.
Tapas acts as a powerful catalyst for transformation, igniting the internal flame that fuels commitment and perseverance. By embodying tapas in our yoga practice, we learn to embrace discomfort and push beyond our limitations, unlocking new levels of physical, mental, and spiritual growth. Through the consistent application of tapas, we cultivate a deep sense of self-discipline and dedication, ensuring that our yoga habit becomes an integral part of our daily routine. Ultimately, tapas empowers us to stay true to our practice, nurturing our connection to ourselves and the profound benefits that yoga offers.
Abhyasa: Practice
Also another Sanskrit term "Abhyasa" holds significant importance in the cultivation and maintenance of a consistent yoga practice. Abhyasa refers to disciplined and dedicated effort, emphasizing the importance of regular practice over an extended period. It encourages practitioners to commit to their yoga journey wholeheartedly, regardless of external distractions or challenges. By embracing Abhyasa, individuals develop a strong sense of self-discipline and perseverance, allowing them to overcome obstacles and stay committed to their practice even when motivation wanes.
Abhyasa serves as a guiding principle for integrating yoga into daily life, reminding practitioners that transformation and growth arise from consistent and intentional effort. By approaching their practice with sincerity and dedication, individuals can experience profound physical, mental, and spiritual benefits over time. Abhyasa encourages practitioners to cultivate mindfulness, self-awareness, and resilience, fostering a deeper connection to oneself and the practice of yoga as a whole.
What are some small steps to create a sustainable asana habitFirst, establish a consistent schedule by allocating specific days and times for your practice and adhering to them as closely as possible. Additionally, designate a dedicated space in your home where you can practice without interruptions, fostering a conducive environment for mindfulness and relaxation. Utilize reminders such as alarms or calendar alerts to prompt you to engage in your practice at the designated times, helping reinforce the habit. Treat your yoga practice as a priority in your daily schedule, recognizing its importance for your physical, mental, and emotional well-being. Begin with short sessions and gradually increase the duration as you build consistency, allowing yourself to progress at a comfortable pace.
Find ways to stay accountable by practicing with a friend, joining a class, or sharing your goals with someone supportive. Keep your practice varied and engaging by exploring different yoga styles, poses, and techniques. Set intentions for each session to stay focused and motivated, reflecting on the reasons behind your practice and the benefits it brings to your life. Celebrate your progress along the way, regardless of how small, to maintain enthusiasm and dedication. Lastly, practice self-compassion on days when your practice may not go as planned, remembering that consistency and effort are more important than perfection.
Small Steps, Big Impact: James Clear's "Atomic Habits" emphasizes the power of making tiny changes in our daily routines that compound over time to produce significant results.
Focus on Process: Clear suggests focusing on the process of habit formation rather than fixating on the end goal, encouraging consistent, incremental progress.
Create Supportive Environments: Establishing an environment that supports our desired habits is crucial. For yoga practice, this could mean setting up a dedicated space at home or finding a welcoming studio.
Utilize Habit Cues: Leveraging cues, such as a specific time of day or a pre-yoga ritual, can help trigger the habit loop and make it easier to stick to our practice.
Embrace Consistency: Consistency is key to building sustainable habits. Even short, daily yoga sessions can have a profound impact over time.
Set Clear Intentions: Clearly define why you want to establish a yoga habit and what you hope to gain from it. This clarity can help keep you motivated during challenging times.
Find Joy in the Process: Cultivate a sense of enjoyment and fulfillment in your yoga practice. Whether it's through exploring new poses, connecting with your breath, or simply being present on the mat, find what brings you joy and nourish it.
Practice Patience and Persistence: Rome wasn't built in a day, and neither are habits. Be patient with yourself and stay persistent, even when progress feels slow. Every small step counts towards long-term success.
“One of my favorite ways to make habits easier is to use The 2-Minute Rule, which states, “When you start a new habit, it should take less than two minutes to do.” The idea is to make it as easy as possible to get started and then trust that momentum will carry you further into the task after you begin.”
As we cultivate the habit of practicing yoga, embracing the concept of loving awareness can greatly enhance our journey. Loving awareness involves approaching our practice with a sense of compassion, acceptance, and non-judgment towards ourselves and others. It encourages us to observe our thoughts, emotions, and sensations with kindness and curiosity, rather than harsh criticism or resistance. By cultivating loving awareness, we create a nurturing space for self-exploration and growth on the yoga mat.
Incorporating loving awareness into our practice allows us to deepen our connection to ourselves and cultivate greater self-compassion. As we move through various poses and sequences, we can observe our bodies with gentleness and respect, honoring their strengths and limitations without comparison or self-criticism. Similarly, as we encounter challenges or setbacks in our practice, we can meet them with patience and understanding, recognizing that they are natural aspects of the journey. By embracing loving awareness, we cultivate a sense of inner peace and contentment, allowing our yoga practice to become a source of nourishment and self-discovery.