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Instilling a regular home practice is difficult- the conditions need to be just right- comfortable, safe and quiet.  It means making time in your already busy life to set aside an hour a day to practice , when all you’d rather do is vegetate in front of the television or computer in a pseudo restful state. How much time do we really spend sitting still, only to find our minds are still scattered and anxious, rarely in the present moment.

Developing a home practice breaks the monotony of these routines. Every hour spent in home practice is different to the last as feelings of accomplishment and empowerment begin to grow, watered by a daily practice with your own sweat and tears.

The essence of practice is that it already has an inbuilt system that you follow. Each part of an hour is dedicated to different sequences- sun salutations, standing, seating and finishing which with practice your body learns through muscle memory.  Even if the mind is temporally elsewhere, the body can still be your guide.  Essentially the aim of practicing yoga is ‘citta vritta nirodhana’ – yoga is the cessation of the mind stuff – the end of suffering-in uniting the mind and body. During a home practice, it is easy to forget concepts of focus and concentration as the demands of physical asana practice manifest on the body. It is easy to take such things for granted- we focus, concentrate and bend and move our bodies anyway for most of the day but how often do we associate that with empowerment.

Home practice helps bring us back to a sense of empowerment which for a change, is not in competition with others. For this reason a home practice carries with it a sense of autonomy. The ego fears of the day, you bring to the mat are yours alone to conquer. By using a daily yoga practice as a vehicle you are the only one responsible for creating a better mind and body for yourself – which in turn begins to change other things around you. Yoga helps us gain control over our lives, it makes us conscious of the present moment and informs us of better choices out there.

One of the first things to change, for example is the attitude towards food and alcohol. Yoga has a way of detoxifying the body on levels that go beyond intellectualizing. Yoga is transformative inside out.

Your senses start to sharpen, sensitivity starts to increase so decisions are made quicker and with a healthy regard to the outcome. Feelings of space begin to unfold in your mind and body as joints begin to limber and the muscles begin to lengthen. There comes a greater sense of connectedness, not to manufactured, processed and plastic things in built into our systems but one that supersedes it, that we all share.

So while we may feel run down or unhealthy by the choices that the system throws at us – a daily yoga practice brings us back to what we need on an individual basis. What does the body need to survive? What does the mind need to stay clear? How are we, here in the present moment?

The commitment that comes with working on asana, through daily practice – and note here that not all days will be good ones but that even on some level- your body and mind are learning and growing at cellular level- brings a sense of achievement and nurtures your own sense of power.

A daily home practice nurtures the power and capacity to implement change within the individual, connection to community and thereby society by acting on the issues that are defined as natural and important.

Empowering poses according to Chakras.

Understanding the energy behind the chakra system can fuel empowerment. Many asanas lend themselves to balancing the chakras and development at their center. Cultivating consciousness by engaging mula and uddiyanda bandha strengthen the asana.

Muladhara chakra  

Adho Mukha Svanasana (Down Ward Dog) is an asana you first encounter in practice and despite being a resting pose; it doesn’t mean it’s not hard work. Engaging the inside of the legs, reaching the backs of the heels to the floor, drawing in the navel and keeping the shoulder blades down the back takes right effort and mindfulness. With enough practice, the benefits include a stronger core, shoulder girdle and lengthened hamstrings.

Svahistashana Chakra

Bhujasana (Cobra) with as hips on the ground strengthens arms, back and core.

Manipura Chakra

Navasana (Boat) The point here is not to push and strain while stubbornly holding onto the abdominal muscles while in the pose but to gently release and engage the abdominal muscles, while keeping shoulders down and keeping a focal point ahead which strengthens will power.

Anahata Chakra

Utrasana (camel) stretches the chest muscles leading the heart upwards and towards compassion for oneself and others.

Visuddha Chakra

Shoulder Stand (Savangasa) modified or not, is useful to tune into how the body is feeling. It offers introspection, some relief from external stimulation and allows the body and mind to be still of any internal chatter, creating space for positive thoughts.

Ajna Chakra

Garudasana (Eagle) allows for focus, balance and stillness. Strength is required mentally and physically, in order to feel the benefits of the asana.

Sahasara

Purvottasana aligns individual will with the divine. Trusting the process takes strength, wisdom and courage.

All poses should be practiced with (non violence) ahimsa and loving kindness to oneself.

lokah samastah sukhino bhavantu   May all beings be well and happy.

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