Yoga

1. Decide what time during the day you can dedicate 30 minutes for yourself and your practice.
2. Prepare the space you are going to have your practice. You will need a mat, a bottle of water, a towel and music for yoga practice.
3. Sit on your mat. Try a straight back and a comfortable seated position. Close your eyes and try to set aside the thoughts that are coming to your mind. Try not to judge those thoughts. Let them be and then let them go. Just observe. Now focus on your breath. Do not force your breath, just focus on it while it becomes deeper. Concentrate in 3 whole breaths (inhale- exhale). Open your eyes.
4. Start with sun salutation. If you attend a yoga class you can repeat the salutation as you have already learned it. If you are a beginner, there are many videos on youtube to practice with (e.g. video 1). Repeat the sequence 8 times. This is your warm up!

The instructor or the person that practices alone should mention/consider the following during the practice:

• Observe yourself. The body while it moves. How the body parts and the muscles respond to the asanas.
• Don’t forget to breathe. Inhale while you get into the pose, exhale when you leave. Try to stay at some asanas for 3- 5 breaths.
• Your breath is your guru, your teacher. Remember that, every time your mind flies away from the present moment.
• Move with conscious awareness.
• Practice with the intention to surrender to the needs of your body muscles. Do not force the muscles to come to the pose, rather listen to your body.
• Cultivate silence, both at the body and the mind.
• What one learns on the mat, can apply it to its life.
• Practice and all it comes.
• All you need is practice.