By Kathi Duquette

Is your basic yoga practice getting old? Are you getting bored with it? Try focusing more inside your body than on your poses. I tell people all the time to find the stretch in their body. Look for the tightness in your muscles and when you find it stay there and breathe into it.

Everyone will find a stretch a little differently. Some people will be able to fold into a forward bend with their palms flat on the floor while others will only be able to reach the front of their thighs. It doesn’t matter where you have to go to find your stretch as long as you can bring your focus inside your body and pay attention to the different parts.

It is magical when you are focusing on a muscle and simply allowing it to stretch and then … ahhh … it releases. When you feel this happen you understand what it means to breathe into a stretch. This is when you can increase your stretch by exhaling a little deeper into it. Your mental focus is the key.

You can practice the same basic yoga poses in every class and make them different by focusing on different areas of your body.

Tired of that forward bend? Try contracting the quadricep muscles in the front thighs and notice if your hamstrings release a little. Tuck your belly up towards your spine and see if that changes your stretch. Close your eyes and focus on the feeling in the muscles you are working and the surrounding muscles.

Downward dog? Press into your fingers and thumbs and lift up through your belly. Notice if it allows your hips to go higher. Press your quadriceps backwards and notice if your heels move closer to the floor.

Upward dog? Push the tops of your feet into the floor and pull up with your quadriceps (even if you practice cobra, activate your thigh muscles and press through the tops of your feet). Send your shoulders down away from your ears and back to open your chest. Do you feel your front body expand?

Triangle? Press the front foot down on the big toe side of the foot. Do you feel the thigh bone move in the hip socket? Lengthen your spine by pulling your head forward and away from the lower back. Does it help to open the top shoulder a little?

Work your poses instead of moving through them. Close your eyes and focus on the areas of the body that you are working. Be aware of your breathing. Try to keep it slow and even. If you find you are struggling with your breath, back out of your pose and readjust so that your mind can be calm.

Making your yoga practice a mind-body exercise increases your awareness of your body. This awareness can lead to a multitude of goodness. When you build awareness you can avoid injuries, react to stress in a healthier manner, and basically call on your practice whenever you need it.

You can reduce stress simply by acknowledging that you are in a stressful situation and breathing to relieve the physical symptoms of stress that you feel in your body. Obviously we can’t always walk away from a stressful situation and take an hour to practice yoga. But if we can be aware of stress and choose how to react to it we can use yoga techniques to relieve some of it.

I met a new student last week who told me that her yoga practice was a gift; a gift that she could take with her wherever she goes and use to her advantage anytime she chooses. I’ve heard this analogy before. I have another student who tells me my yoga classes are similar to having a massage. Students leave relaxed, less stressed and happy; physically and mentally.

We are less stressed because we stop thinking about all that is going on with the world when we focus on ourselves for a little while. It gives the brain a rest even though you are still thinking. During your relaxation, at the end of your practice, try to be present. Being present isn’t always easy or clearly defined. You can always think of what you should be doing or who is waiting for you to do something for them.

Last night I asked my class to think about the world outside of our classroom. Everyone out there is running around doing their ‘things’. I asked them to practice being present for a minute and simply allow any thoughts to drift out of their minds. Be here and let yourself relax – consciously let your brain be peaceful.

So what if we take that feeling and store it in the back of our minds? If we take that calming yoga breath and every once in a while sit back and use it to bring us into a relaxed, peaceful state?

Use your basic yoga practice to strengthen your mind/body connection. Even the basic yoga poses can be a powerful tool if you add focus. Use your yoga to your advantage.

For more detailed information on basic yoga poses please visit my informational website: http://www.basic-yoga-information.com

By Kathi Duquette

Certified Yoga Instructor

Certified Personal Trainer

http://www.basic-yoga-information.com