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New to Vinyasa Yoga: How Often Should You Practice?

1/16/2021

1 Comment

 
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Hey my love, if you’ve been bitten by the vinyasa Yoga bug, I totally get it!

While my first entry into Yoga Nidra and meditation, I quickly saved up my dollars and bought a Yoga DVD (remember those) and did my routines in the basement of my parent’s house until I had the practice memorized! Vinyasa Yoga had me hooked and it has been my go-to for movement and meditation for almost 20 years!
But that doesn’t mean I haven’t ‘over done’ it before, or that it’s been a totally injury free two decades. Just like ANY movement modality the risk of overuse and injury is inherent. All movement carries risks. But the reward of daily movement far outweighs the risk, and it is an essential part of staying healthy and vital.
I found that in my hiccups of going too hard or too fast, I learned by biggest lessons. And I want to share them with you to hopefully help you avoid the totally avoidable ...

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Are you ready to find out how you can keep yourself in practice with less pain?
Cultivating an awareness of how the body is tolerating movement routines not only helps us feel better physically, but it will strengthen our mindfulness 'muscle'.
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Vinyasa Yoga is and should be 100% customizable. In theory it CAN be a daily practice. I recommend 2-3x per week strike a steady, manageable rhythm.
Here are things to look out for as you increase your time in Vinyasa Yoga:
  • Check in with your wrists & shoulders. Vinyasa Yoga has many postures that require quadruped (all fours) positions like table-top, plank, and downward dog. Practicing modifications (like substituting table top for planks and down dogs) can be important practices to keep you flowing safely when your wrists and shoulders are sore.​
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  • Stretch more parts of your body than just low back and hamstrings. We all know how good it feels to stretch the back of our legs, or release tension in the low back. It's also important to check in with how much time is spent only stretching those areas. Take time to balance out with postures and stretches that open up the front line of the body and strengthen the back line of the body.
  • Move in multiple planes of motion. One of the inherent benefits of yoga is that it is not confined to a machine which will limits motion to a single plane (like a bike or a treadmill). But if you are new to this style of movement, motions like twisting and side-bending - especially twisting or bending during compound movements - might tilt you off balance. Start with smaller ranges and gradually increase them.
  • Don't skip balance training! One of the most common injuries are trips and falls. And the skill of good balance is also an essential function for almost every movement modality! Vinyasa yoga acclimates you to the sensory stimulation of your feet. It takes a few classes but you will get used to practicing barefoot and in the process your balance will improve. Barefoot movement along with intentional time spent in static balancing postures along with dynamic balancing transitions will improve balance and coordination, helping you reduce the risk of injury over time.
1 Comment
Sheryl Cressy
3/23/2021 04:51:05 pm

I just want to tell you how much I love your 30 day yoga challenges. I am 59 and started the Noom diet and 2 weeks later did your beginners challenge for weight loss the the power yoga. I am addicted. I have lost 16 lbs and my body is looking better every day. I have my daughter and sister doing your videos. I brag to the Noom coach how you also reinforce many of the lessons that they do as well. I am going to repeat the Power Yoga one unless you have a suggestion for me. Don’t stop making the challenge videos. They are awesome.

Thank you,

Sheryl

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    Body. Mind. Spirit.

    Author

    Hi there! You found me. My name is Julia Marie Lopez. For 20 years I have studied meditation and mindful movement as my primary tools for healing. For the past 10 years I have worked as a wellness business owner, the Founder of Practice Everywhere, and now I am embarking on a new adventure to expand how we define our Personal and Public Practices.

    My favorite experience is the feeling I receive when someone else feels supported by something I've created. 

    So this site is more than a lifestyle or healthy living blog, My approach to writing it is to offer my perspective and input that inspires happier, and healthier living on your own terms - because that's what I want too! We get to define our own parameters for what a happy and healthy live means to us.

    XO,
    Julia

    ​Since I offer you my experience and perspective, share my writing about life, love and wellness, and offer a bit of unsolicited advice, I think you should also know that I do include affiliate links and promotions in some of blogs. If you make an action (such as sign ups, memberships, or purchases) I might earn a commission. I promise to use this income to support my love of coffee, dogs, yoga, and my family (in no particular order).💜 

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Photo used under Creative Commons from Cea.
  • Home
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