{"id":6969,"date":"2022-10-07T19:24:20","date_gmt":"2022-10-07T19:24:20","guid":{"rendered":"https:\/\/www.yogajournal.com\/?p=104536"},"modified":"2022-10-07T19:24:20","modified_gmt":"2022-10-07T19:24:20","slug":"how-to-get-the-most-out-of-your-yoga-practice-emotionally-speaking","status":"publish","type":"post","link":"https:\/\/yogacourseware.com\/index.php\/2022\/10\/07\/how-to-get-the-most-out-of-your-yoga-practice-emotionally-speaking\/","title":{"rendered":"How to Get the Most Out of Your Yoga Practice\u2014Emotionally Speaking"},"content":{"rendered":"
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We all know yoga is an effective way to practice mindfulness,<\/a> recenter yourself, and focus on self-compassion. And sometimes, it does just that. It \u201chits hard,\u201d leaving you feeling refreshed and energized, or even calm and focused, both emotionally and physically. But other times, you leave a session feeling like you just went through the postures. And that can be frustrating, right?<\/p>\n

So what makes yoga \u201chit harder\u201d on some occasions, and how can you harness that energy each time you come to the mat? The answer may lie in the way you approach your practice.<\/p>\n

Why a yoga session has you in the feels<\/h2>\n

There are several possible reasons to consider:<\/p>\n

1. You focused on the process, not the outcome<\/h3>\n

After a long day, it\u2019s understandable that you would rely on yoga to give you what you need, whether that\u2019s a boost or a break. But don\u2019t forget the steps you have to take throughout your practice to get to that \u201csweet spot,\u201d including making the effort to head to class, paying attention to your breath, and trying to stay mindful of where your thoughts are headed.<\/p>\n

\u201cWith the emphasis on the goal or outcome, rather than the process, your yoga practice turns into simply a box to check on the road to feeling better,\u201d says Valerie Ugrinow, master trainer at YogaSix<\/a>, a national franchise with more than 150 studios. Ultimately, your practice is about much more than just being in class.<\/p>\n

2. You stayed present<\/h3>\n

Feeling present in your body and in the studio can also help. \u201cWhen we\u2019re present, we\u2019re fully here in this moment with our awareness and attention, our mind is relatively quiet, and our heart is open,\u201d explains Rev. Connie L. Habash<\/a>, a psychotherapist and yoga teacher. \u201cThat means we\u2019re allowing ourselves to be vulnerable, and have very little distractions going on inside ourselves.\u201d<\/p>\n

Ugrinow believes your ability to be present is what makes your practice powerful and effective. This may look like sensing how your body feels when you transition to a new pose or the rhythm of your breath. Notice distractions that pop up, without judgment. Maybe you\u2019re stressed about a deadline at work or a conflict with your partner. That\u2019s normal!<\/p>\n

However, when you notice those thoughts, Habash recommends redirecting your mind to how your body and breath feel with each pose. For example, you could do a brief body scan or slowly count your inhales and exhales.<\/p>\n

3. The poses were emotionally charged<\/h3>\n

Do some yoga poses feel more emotional than others? That\u2019s because they are, in a sense! \u201cCertain movements and asanas, such as backbends or hip openers, focus on areas that tend to hold a lot of emotional tension for individuals,\u201d says yoga teacher Catri Barrett<\/a>. Through these poses\u2014such as Balasana<\/a> (Child\u2019s Pose), Uttana Shishosana<\/a> (Extended Puppy Pose), and Garudasana<\/a> (Eagle Pose)\u2014you may experience a release of stored emotions and feelings, she says.<\/p>\n

4. You were true to yourself<\/h3>\n

In an in-person yoga class, you may be tempted to push your body to \u201ckeep up\u201d with those around you. \u201cHowever, when you mindfully show up for and meet the version of you that is on the mat that day, that is when you enable yourself to make the most out of your yoga practice,\u201d Barrett says.<\/p>\n

This could mean doing a variation of the pose, moving into a more restorative posture, or even closing your eyes so you don\u2019t compare yourself. Remember, how you feel and how deeply you can stretch may change from one class to the next\u2014and that\u2019s okay!<\/p>\n

5. You didn\u2019t judge yourself<\/h3>\n

If you fall out of a pose or can\u2019t stay focused, choose to respond with self-love. It may lead to a more fulfilling yoga session. Habash encourages you to meet your thoughts and emotions with understanding. \u201cBe present with them, with a kind and caring attitude.\u201d This can further connect your body with your mind.<\/p>\n

How to get the most out of your yoga practice<\/h2>\n

While your feelings after yoga may be different each time, keeping these tips in mind during class can help you move toward the emotional release you\u2019re craving.<\/p>\n

1. Set an intention<\/h3>\n

At the beginning of your yoga practice, think of what you want to feel throughout the class. This might look like channeling strength, being compassionate toward yourself, or summoning courage. Keep that intention in mind throughout class. It may help to pick one particular word\u2014surrender, calm, patience\u2014to come back to throughout your practice.<\/p>\n

2. Breathe with awareness<\/h3>\n

Check in with your breath. You may be holding it without realizing it, especially if the pose is uncomfortable or stressful. By tuning into it and using a technique like ujjayi pranayama<\/a> (aka, a Darth Vader breath), you create alpha waves in your brain. \u201cThis activates your vagus nerve, which ultimately activates your parasympathetic nervous system,\u201d Ugrinow says.<\/p>\n

A 2018 study in the Mental Illness Journal<\/em><\/a> supports this. It found that levels of theta and alpha 2 waves were higher in participants after deep breathing, which contributed to reduced anxiety. However, you can experience the same benefits from other techniques, including simply slowing your breath. A 2018 study in Frontiers in Human Neuroscience<\/em><\/a> discovered that slower breaths can help you feel more relaxed, as well as less anxious and depressed.<\/p>\n

3. Reframe judgments into curiosity<\/h3>\n

Do you feel embarrassed if you fall out of a pose? If so, you\u2019re not alone. Shifting that judgment and getting curious instead of, well, judging yourself for judging yourself, can help. Mariel Witmond, yoga teacher and founder of Mindful Sonder<\/a>, says curiosity helps us \u201cfind meaning in what we do and experience.\u201d<\/p>\n

Instead of saying, \u201cI\u2019m too weak in this pose; my balance is horrible,\u201d Ugrinow recommends reframing to: \u201cI wonder what it would feel like to take a different variation<\/a>.\u201d This shift opens you up to new insight and possibilities, she says.<\/p>\n

4. Do what you need in the moment<\/h3>\n

On that note, try to not focus on what others are doing, what you usually do, or what the \u201cfull expression\u201d of the pose is, as this can put you in an unhelpful headspace. Ugrinow recommends asking yourself, \u201cDo you really need (or even want) more intensity in this moment, or are you just pushing yourself through the extremes out of habit?\u201d Your emotional needs and desires may look different every time you come to the mat\u2014honor that.<\/p>\n

Bring self-compassion to your mat<\/h2>\n

To keep these tips top of mind, it may help to write them on a sticky note or find teachers who mention these reminders throughout your class. And again, since every yoga session is different, be kind to yourself. No one is perfect, and that\u2019s okay.<\/p>\n","protected":false},"excerpt":{"rendered":"

\"How<\/figure>\n

Plus, why sometimes you feel like you\u2019re just going through the motions.<\/p>\n

The post How to Get the Most Out of Your Yoga Practice\u2014Emotionally Speaking<\/a> appeared first on Yoga Journal<\/a>.<\/p>\n","protected":false},"author":1,"featured_media":6970,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2],"tags":[37,35,36],"class_list":["post-6969","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ayurveda","tag-blogs","tag-yoga","tag-yogacourseware"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts\/6969","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/comments?post=6969"}],"version-history":[{"count":0,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/posts\/6969\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/media\/6970"}],"wp:attachment":[{"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/media?parent=6969"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/categories?post=6969"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogacourseware.com\/index.php\/wp-json\/wp\/v2\/tags?post=6969"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}