There is nothing better than expert advice and support from your local yogi or meditation group, but how are we to improve and develop our practice if we don’t expand on things at home? The truth is, it can be extraordinarily difficult to practise yoga and mediation at home, particularly if you have a busy job and/or family life. As a bit of a newbie, full time teacher and mother of two, I have myself become stumped, when trying to recall my favourite yoga combination a day or two after class. As for meditation; I would spend the entire 10 minutes or so asking myself rhetorically when time was up, or replaying the days events or simply fidgeting and readjusting my position with every twinge or niggle. I just could not achieve mental quiet on my own; in fact at times, the more quiet and still the environment, the more alone I was, the louder my inner thoughts became; I just couldn’t find stillness. This is the most bizarre juxtaposition but it’s more common than you’d think.
There are a myriad of home yoga and meditation apps for desperate beginners to download and use at will but are they any good? I feel as though I have tried them all, but here are reviews of my two current faves: Yoga Studio and Pranayama – Universal Breathing.
This app has been the answer to my at-home yoga dreams! Yes it costs a bit more than the typical £0.69 download but for a couple of pounds you are getting a fantastic resource absolutely brimming with poses, combinations and ready-made classes that you can download and play at your leisure. The poses are demonstrated by a single, simply-adorned female yogi with pleasant calming music accompanying each video, and a voice to guide you through the routine. You can use the pre-set classes or be creative and make your own – perhaps inspired by new poses learned at your recent yoga class. This app will help you to remember and recall those poses in order to practice them properly at home. To enhance this creative process even further, the app can automatically provide ‘linking’ poses to help you move fluidly from one pose to the next – they really have considered everything. One of the best features of Yoga Studio is that once you have downloaded your favourite classes, you can play them anywhere, no wi-fi connection required. Yoga in the park anyone? I am incredibly impressed with this modern, sleek, easy-to-use app, which has transformed my yoga and shaped the way in which I can develop my practice at home.
Before you run away screaming at the price tag, I know, it’s pretty expensive. I have actually only just downloaded the full app at this price, as the free version is just so brilliant in itself and absolutely perfect for beginners. For those unsure, pranayama, universal or diaphragmatic breathing, is simply the art of breathing fully, inhaling deeply, filling your lungs to capacity and releasing the waste air slowly. More expert modifications include sustaining and/or retaining this air between in/exhalations. There are a few key tips to remember when practising your diaphragmatic breathing at home (or anywhere!)
– sit or stand comfortably, relax your shoulders and focus on your lower tummy area; your diaphragm should move out and in quite noticeably as you inhale and exhale deeply.
– it’s not the amount of breaths, but the ratio! Even if you start small I.e. Two breaths in four breaths out, the key is to breathe out for much longer than your breathe in. The perfect ratio for optimum benefit and relaxation is 7:11. I.e. 7 counts in, 11 counts out.
– unless otherwise directed, always perform this kind of breathing through your nose.
The Pranayama app completely guides you visually and aurally through this process and keep count for you, as well as accompanying the exercise with pleasant music. There are lots of different ‘themes’ to choose from for this background music depending on your mood, but I tend to stick with the classic option which I find really soothing. I have also found this practice a real antidote to my early meditation problems and I can now apply the restorative breathing techniques, especially when needing a tool to focus or relax. A must-have tool for any budding yogi or meditation newbie.
Photo credit: yoganonymous.com