Beginner Yoga Mistakes: A Belief That Can Hurt and Help Our Yoga Practice And How To Manage It

Mostly we get messages to try harder, run faster, and be number one. If we have internalized this message, we bring this attitude to our yoga practice. Striving to perform and be better might have become our way of approaching life.

Striving can show up in ways that subtly defeat our spirit. Beginners to yoga make the mistake of forcing to achieve what they consider to be the pose rather than appreciate and accept modifications. Modifications are available for all body parts: tight hips, weak wrists, low back pain, and so on. For example, in Sun Salutations many struggle moving from step 8 - Downward Facing Dog, Adho Mukha Svanasana to step 9 - Lunge or Runners Pose, Ashwa Sanchalansana. Tight hamstrings and hip flexors make the move difficult; and it is impossible to bring the back leg all the way through and in one graceful move place that foot between the hands.

Here's a secret in Yoga. Yoga poses reveal and challenge our weak areas. We experience this very quickly. Sometimes we see other students performing a move with grace and ease; feelings of frustration surface. We have a never-say-die spirit; we muster courage and push internally to try to make the impossible happen. Our breath becomes forceful and we might groan as we make even more effort.

We hurt our practice when we experience feelings of frustration because we cannot do a pose; when we push and force trying to make the impossible possible; and when we refuse to accept modifications. If only we could have compassion for ourselves at this time.

While practicing the Lunge pose on its own, shorten the distance between both feet. Move dynamically with the breath, exhaling as you straighten the front knee to the best of your ability, and inhale as you gently lunge forward returning to the place where the knee is directly above the ankle. Note - allow the toes to lift as you try to straighten the front knee without force. When you are ready to, can you hold Lunge for a minimum of 6 easy breaths?

Here are two points worth noting:

(1) Acceptance of limitations does not mean resignation.

(2) Yoga poses must be modified to suit the individual. It is a mistake to think that your body must be forced into a yoga pose.

What qualities are needed to accept and appreciate modifications? Patience is one quality. It takes time to release tight muscles. Consider which daily activity and hobby might contribute to this tightness. Observe the mind-body connection and which muscles engage when you strive for success during your day. It is a mistake to disconnect life off the mat from our practice on the mat. In terms of striving, we can make this quality work for us rather than against us when in our practice we:

Strive to keep our commitment to be on the mat regardless of distractionsStrive to bring our awareness back to the body again and againStrive to move with the breath.

Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

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Beginner Yoga Mistakes: Five Steps to Correct Beginner Yoga Mistakes That Create Shallow Breathing

Often when we are new to an activity there are doubts about our ability to be accurate. Hesitancy, uncertainty and sometimes anxiety seeps into our bones and to the core of our very being.. Soon our breathing becomes constricted and there is tightness across our chest. If we are paying attention, we can feel this in our body in yoga. When this happens what should we do about it?

Here are five helpful steps:

1. Acknowledge

First we want to acknowledge that this tendency is present even in our yoga practice. Are you able to be specific about which pose, poses or circumstances evoke this response? Give yourself time to be clear about this. It might mean revisiting the scenario mentally or physically.

2. Prepare

Take a moment before going into the yoga situation to calm your nerves. Use whatever techniques work for you. Slowing down the breath by exhaling through pursed lips is one way to begin to soothe yourself. Sighing works as well.

3. Self Talk

It is more effective to be real about your feelings - to face them. Try to identify the emotion that you are feeling. We cannot fool ourselves by saying we are victorious when we feel we've failed. If we can see ourselves as successful, then we can affirm that. On the other hand, if we feel incapable and do get enthusiastic with the idea of reaching the aim, we can affirm the enthusiasm.

4. Talk with Another

Sharing fears, as well as aims with a well-wisher warms the icy, cold feet and garners support. We know the experience of secrets weighing us down, and making the heart heavy. What does it take to divulge and be a little more vulnerable? And is it worth it?

5. Enlist Help

Sometimes additional instruction or clarification is needed when going into, holding, or exiting a yoga pose. If you are unclear about a particular phase of a pose, ask for help from a yoga teacher.

After taking these five steps you are likely to be much more prepared for your practice and will abort those particular beginner yoga mistakes. You will have identified the circumstances surrounding your mild panic, and created an atmosphere more conducive to exploring your yoga. Plus one more situation that created or enforced shallow breathing will be eliminated. The internal tension that results in a tight face, neck and shoulders will be reduced or eradicated. With your upper body and abdominal wall more relaxed, you will experience gentler, deeper breaths, and calmer nerves.

Heather Greaves is an avid yoga student and the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach therapeutic yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/

View the original article here