April 3, 2020Yoga at Home – Things to Consider – Colin’s Yoga Blog Posted By : Blogs Team/ 0 comments / Under : Fitness Yoga at Home – Things to Consider Our Wirral Leisure Fitness Instructor Colin G has created this informative blog on things to consider when doing Yoga practices at home to ensure everyone is keeping safe while enjoying their practices! Now that the gyms and leisure centres are all closed, practising yoga at home is your onlyalternative. But I know from experience that this can be difficult to sustain. So, here’s a fewthings to consider before you start. It’s not an exhaustive list, but it may help some of you,particularly those with more experience. ARE THEY QUALIFIED? If you have decided to watch and practice yoga from the internet, then here are somethings you should think about: The unqualified can create a yoga video and upload it onto the internet. Just because the video has had thousands of views/likes doesn’t mean that it issafe and appropriate for your body. Some videos contain very advanced postures/stretches which may only be suitable for practitioners with decades of experience. If you are desperate to learn the Headstand, now is not the time to do it – do not tryto copy the amazing yogi in the YouTube video! Wait until you can find a teacher forone-on-one instruction. THE PRACTICE I would not worry about trying to complete a 60 or 90 minute class. Instead, keep thepractice short but frequent. Aim for at least 3 practice days per week. Regular practice is the key to maintaining your flexibility and strength. Keep it simple, and practice what you know. Work a little bit more on the postures that you can do safely, but find difficult. WARM-UP Tell yourself that this is non-negotiable. It has been scientifically proven that warming themuscles and joints through gentle movements of the torso and limbs reduces the risk ofinjury. So, before you stretch take a few minutes to move your limbs and torso throughvarious, but gentle, movement. BREATHING Your rate of breathing is a good indicator of how you are performing. It should be slow andrelaxed, especially in a stretch. If your breathing becomes fast and laboured then you needto rest or slow down your practice until your breathing becomes relaxed and steady again. DON’T USE FORCE Never, ever force yourself into a stretch/posture. Muscles will only stretch correctly whenthey are warm and relaxed. If your muscles are tense and you then force them to stretch,you may injure yourself. Always move into a stretch gently, slowly and cautiously. Beconstantly aware of how your body feels in the stretch/posture. If you feel pain or it justdoesn’t feel right when you come into a posture/stretch, then please stop doing it! KEEP YOUR KNEES SAFE Knees are a hinge joint. They allow your lower leg to move up and down in one direction.Don’t twist your knees because it is very bad for them. For example, have you ever beentempted to put your leg/legs in a Lotus, like the amazing yogini in the YouTube video? But,your foot does not want to go over your shin or thigh? So you have to force it over?Understand that every time you force your foot over your shin or thigh in the lotus posture,a powerful turning force will be transmitted directly to your knee joint which may, one daysoon, cause your knee meniscus to tear! Once the meniscus is torn, only surgery canrepair it. BEND YOUR KNEES When you bend forward and rise back up, don’t forget to keep bending your knees! Unlessyou are very flexible and strong, straight legs may lead to a lower back injury. USE YOUR HIPS TO BEND FORWARD Forward bends are initiated from the hips, not your lower back! Once your hips stopmoving forward, don’t be tempted to continue movement by bending your lower back. BACKBENDS Be cautious – your spine is important! As always, your goal is a very gentle stretch . Don’tcompress your lower back in an effort to get into a deeper stretch. And don’t hold yourbreath in the stretch – keep breathing! DO WHAT YOU KNOW Practice what you know. Don’t try to learn new complicated and/or challenging postureswithout the help of a qualified teacher. Furthermore, some of the advanced postures needto be ‘spotted’ by the teacher, who will physically help you out of the posture, shouldanything go wrong. RELAX Don’t forgot relaxation (Savasana) at the end of your practice.It doesn’t have to be intense or of a long duration, but please try to keep a regular homeyoga practice, and you will maintain a lot of your current strength and flexibility. Then,when the classes eventually resume, you will ‘hit the ground running’! For more Fitness Videos and Tips – Click Here Like us on Facebook!