Create a clutter free space: A great way to start is by setting up a cozy space at home, a quiet corner with a yoga mat, wearing some comfortable clothing. Make the space inviting so you will want to go there. When I started I lit a candle and some incense and dimmed the lights to create an atmosphere conducive to practicing. I practiced in the evening after work and really looked forward to some quiet time to myself.
Have a routine: In the Satyananda/ Bihar yoga tradition, there is a very clear understanding of what practices to begin with. “Pawanmuktasana is valuable for understanding the meaning of asana by developing awareness of the body’s movements and the subtle effects they have at the various levels of being. It is very useful as a preparatory practice as it opens up all the major joints and relaxes the muscles of the body. The series may be practised by anyone: beginner or advanced, young or elderly. It should never be ignored and treated casually just because the practices are simple, gentle and comfortable.” APMB Swami Satyananda Saraswati OR You can start with some beginner-friendly routines or guided videos online. There are lots of free resources, and you can gradually build up your practice.
Tune into your body’s needs: here the key is to be patient with yourself and just enjoy the process. Learning to listen to your body’s needs is a skill worth acquiring and just have fun with it as you grow!
Build on the foundational practice: Once you’ve got the basics you can gradually increase the complexity of your routines. It helps to set a consistent schedule, perhaps a few times a week. The asana practice might include Marjariasana (cat pose) Tadasana (palm tree pose) Tiryaka Tadasana ( swaying palm tree pose), Kati chakrasana( waist rotating pose) and Kandharasa (shoulder pose) followed by Shavasana (rest pose) practicing abdominal breathing for 5 minutes.
Regularity: The beauty of being at home and by oneself is that there’s absolutely no pressure to do more than feels appropriate on any given day. Learning to breathe deeply and to feel at ease in one’s body brings one back to the yoga mat regularly.
Pranayama: The practice of deep yogic breathing helps to calm the mind. Then the balancing pranayama deepens this feeling of balance. There are also heating and cooling practices, dependant on the season.
Meditation: There is a deeper part of yourself yearning for connection to the relaxed and positive aspect within. Once the breath is calm and relaxed one can introduce the sound of the breath with the mantra so ham to calm and relax the mind.
For those who have been practicing for a while, it’s really about deepening your practice. You can experiment with more advanced poses, maybe try some longer sequences. You can also consider joining online communities or even workshops to deepen your understanding and connect with other yogis. It’s all about continuous growth and exploration! Satyanandashram Hellas offers online classes :https://satyanandayoga.gr/en/meditation-centers/courses/
Whether you are sick or weak, old or even very old, you can succeed in yoga if you practice diligently. Svatmarma: Hatha Yoga Pradipika