A solid yoga practice includes setting an intention. By taking a few seconds to dedicate your practice to something or someone, you may have a more fulfilling practice. Throughout your practice, bring your mind back to your intention. Notice how your intention relates to your practice. Use your intention as a focal point and place of inquiry.  Lightly touch the bases of your palms, then the palms themselves, and finally your fingers to make prayer hands. You can leave a small space between your palms if you like to let energy flow. If you don’t know what your intention is, consider something as simple as “letting go.” After you feel comfortable with your yoga practice, try extending the duration of your practice by holding each pose a bit longer and flowing seamlessly between asanas. Add new and more challenging poses as you are able. Many yoga classes are between 60 and 90 minutes, so you could set your practice around that length. You may want to strengthen the intensity of your practice as you become comfortable with your routine. This can be done easily by holding each pose a little longer and by challenging yourself to sink deeper into challenging poses.  Poses that involve lunges or squats can be taken a bit lower. You can vary the speed of transitions between asanas to create more intensity. You can also integrate more difficult asanas from each of the four types of poses. For example, you may want to try tripod headstand (Sirsasana II) instead of regular headstand. One of the best ways to deepen your yoga practice is to increase the number of days you practice.  You can safely build up to 5-7 days per week.  If you make yoga a part of your daily routine, its positive effects can benefit your physical and mental health. Many people like to begin and their practice with a chanting mantra or meditation session. A mantra is a Vedic hymn, word, or phrase repeated and used as a focal point for meditation. This can help dismiss distracting thoughts, focus on your breath and energy, and raise your awareness of your mind and body.  Meditation takes consistent practice and is an important part of yoga. Take time to find a style that suits you, and remember that some days may be more challenging than others. Consider starting your meditation and/ or chant with an "Om", which is a sacred sound. If you chant, you can feel mantra’s vibrations in your lower belly. If you can’t feel this sensation, try sitting more upright. You can choose other mantras as well. You may choose one that is part of a personal goal or affirmation, or you may opt for more traditional mantras. Traditional Hindu and Buddhist mantras can be found through a quick online search. Let your thoughts come and whenever they arise. This will teach you to focus and let go of anything you can’t control. Any time you need to refocus your mind, you can repeat “let” with every inhalation and “go” with every exhalation. If you started doing yoga with a single goal—to become healthy or to find a mindful way to de-stress—try integrating another purpose into your practice.  If you have been focusing on either the body or the mind, try to start focusing on the body and the mind together. You may want to add chanting or meditation to your practice to help you focus more deeply on your practice. Yoga has countless benefits and with by sticking with it, you can reap them. Keep in mind that yoga is a personal practice: it is not about whether or not you can do a particular pose exactly like the person on a video or in a picture. It's about the journey. Keep an open mind and heart at all times.
حدد نيتك. أطل وقت تدريبك. كثف تدريبك. زد مرات تدريبك. ابدأ  بالتأمل. ادمج أهدافك. واصل التقدم.