“Yoga is more than just touching your feet. Yoga is about what you learn along the way and your inner and outer transformation.”
Yoga, derives from the Sanskrit word "Yuj," which means union. The word Yoga also encompasses a range of practices aimed at harmonizing the body, mind, and spirit. The yogic path consists of various techniques, each offering unique benefits on the journey toward holistic well-being.
To determine how often you should engage in your yogic practice, it's important to understand what makes up yogic practice overall and to adjust your routine to suit your individual needs and capabilities.
In this article, I’ll help you to understand each yoga practice and how you can work with them so that you can select the one that you’d like to start with your yoga journey.
Understanding Yoga Practices
Yogic practices can be categorized into five main types: Asana ie. physical postures, Pranayama ie. breath expansion, Sanskrit chanting and grammar studies, Yoga Philosophy study, and Meditation.
Each of these practices serves as a pathway to inner transformation and self-realization.
How to Choose Which Yoga Practice is Best for You?
To understand how often you should engage yoga, the first step is to select a specific practice that resonates with you. If you get stumped here, just close your eyes and trust your intuition to guide you towards a practice.
Whether it's cultivating strength and flexibility through asana, exploring breath awareness with pranayama, or understanding the philosophical teachings of Yoga, honor the practice that calls to you.
Five Traditional Yogic Practices and How to Begin Working With Them
Asana
Start small and gradually increasing the intensity and duration of your practice. Begin with a selection of basic asanas under the guidance of a skilled teacher. Aim for a short duration, around 20 to 30 minutes, and practice these a few times a week. As you become more comfortable and stable in your asana practice, you can gradually add new poses and increase the duration of your sessions.
Pranayama
Pranayama, or breath control, is a fundamental aspect of yoga practice. To begin your journey with Pranayama, start by practicing simple breathing techniques, such as deep belly breathing (diaphragmatic breathing) or alternate nostril breathing (Nadi Shodhana). As you become more proficient, you can gradually increase the duration.
Sanskrit: Chanting & Grammar Studies
Studying Sanskrit in the context of Yoga involves learning the correct pronunciation, so you can chant sacred mantras well, as well as later understanding the grammatical structure of the language. Begin by learning the Sanskrit alphabet along with some simple Sanskrit chants. Focus on the resonance and vibrational quality of the sounds.
Yoga Philosophy Study
Yoga philosophy provides a framework for understanding the deeper dimensions of yoga beyond the physical postures. To begin, explore foundational texts such as the Yoga Sutra of Patanjali, the Bhagavad Gita, and the Upanishads. In time, you'll also grasp a deeper understanding of the teachings and commentaries and through your own reflection, and you’ll integrate their meaning into your own practice and life.
Meditation
Meditation serves as a powerful tool for cultivating inner peace, clarity, and steady presence. To begin your Meditation practice, create both a dedicated space and some time free from distractions and interruptions. Start with a short meditation, for around 8-10 minutes, and gradually increase the duration as you become more comfortable. Also, find a comfortable seated position, either on the floor or in a chair, with your eyes gently closed. Bring your awareness to your breath,observing the natural rhythm and flow of the inhalation and exhalation. As you watch your breath, slowly begin to watch your thoughts until you settle into a state of stillness beyond thought.
Tips on How Often You Should Practice Yoga
Start Small and Build Steadily
Similar to starting a meditation practice, it's advisable to begin your yoga journey with manageable increments. Rather than aiming for lengthy sessions that may feel overwhelming, focus on establishing consistency and gradually increasing the duration and intensity of your practice. Additionally, set realistic goals and create a schedule that you can actually manage and stick with.
Developing Your Spiritual Muscle
Just as physical exercise strengthens the body, consistent yoga practice cultivates resilience and strengthens what I call your spiritual muscle. Start with short sessions, such as eight minutes of silent meditation, three times a week, and incrementally increase the duration over time by 2 minutes every two weeks. This step-by-step approach is effective and builds your inner capacity according to your threshold.
Navigating Challenges with Persistence
When you begin your yoga journey, you'll encounter challenges and distractions that may derail your practice. There may be times when you'll naturally prefer to watch TV, eat food, phone a friend, stare at a wall, listen to music or just do something else. This is when you want to gently and persistently remind yourself of your commitment to growth in the subject of Yoga and self-discovery.
Cultivating Wisdom
As you consistently nurture your yoga practice, you'll gradually access deeper layers of insight and wisdom within yourself. Patanjali describes this as developing *drdha-bhumih*, a firm ground in your practice; this is the place from which genuine understanding and intuition emerge. By integrating yoga into your daily life, you cultivate a deeper connection to your essence.
The frequency of your yoga practice should be guided by a balance of consistency, focus, sincerity, and self-compassion. By starting small and gradually expanding your practice, you cultivate a strong foundation for growth and transformation. Remember each step you take on your spiritual journey, brings you closer to the essence of yoga – that is to union with yourself, the Self.
FAQs
1. How often should you do yoga to see results?
Yoga results can vary based on individual goals and commitment. Generally, practicing yoga a few times a week will lead to noticeable improvements in flexibility, strength, and overall well-being.
2. Is yoga OK to do every day?
Yes, yoga can be practiced every day, but it's important to listen to your body and adjust your practice according to how you feel. Daily yoga practice can offer benefits such as increased flexibility, reduced stress, and improved mindfulness.
3. What happens if I do 20 minutes of yoga every day?
Doing 20 minutes of yoga daily will have positive effects on your physical and mental health. It can help improve flexibility, strengthen muscles, reduce stress, and promote relaxation.
4. How often should I practice yoga as a beginner?
Beginners can start with practicing yoga 2-3 times a week to allow time for learning and adapting to different poses and techniques. As you become more comfortable and familiar with the practice, you can gradually increase the frequency to fit your schedule and goals.