Creating a Zen Den – Part 2

August 9, 2009 by thepranamama
Filed under Yoga

Now that you’ve found the perfect spot to roll out your yoga mat, you may find yourself wondering how to get started. Aside from a yoga mat, there are many resources for at-home yogis. For comfort, instruction, guidance and ideas for asana sequences, here is a list of items I have in my Zen Den:

Yoga Straps & Blocks – assist you in your asana practice by improving alignment and making the stretch either more or less strenuous, depending on your level of flexibility and strength. For example, a beginner yogi may find blocks useful under her hands during Adho Mukha Svanasana (Downward-Facing Dog), as it lessens the degree of weight bearing on the arms. Alternatively, a yogi with extreme flexibility in her hamstrings may lengthen the pose by placing a block or two at the base of her feet and reaching forward in Paschimottanasana (Seated Forward Bend).

Yoga Gloves and Towel: Many yogis like me have trouble holding poses due to perspiration on the hands and feet. I also tend to hyperextend my elbows, which also leads to trouble gripping the yoga mat and using the arm muscles in postures like Down dog. I have a pair of yoga gloves, like the ones shown, which help by providing extra grip to the mat. They also make a similar product for yogi feet. The Yogitoes Skidless towel acts as a moisture absorbant, hygienic barrier to your yoga mat. It’s an excellent subsitute for a yoga mat due to its silicone eco nubs which grip your mat, hard surface floor or low pile carpet. Practitioners of Bikram Yoga especially love the Yogitoes Skidless Towel to keep them dry during their high temperature classes.

Books – Yoga books useful for the asana practice demonstrate and define asanas (postures) by photos and instructional text, while also providing useful sequences as well as meditation and pranayama (breathing) techniques. My favorite is Ashtanga Yoga “The Practice Manual”: A Simplified Guide for Daily Practice by David Swenson. It’s spiral bound hardcover design allows you to lay it flat on the floor in front of your mat during practice. David Swenson, student of master Sri K. Pattabhi Joisis, is one of the foremost authorities on Ashtanga yoga in the United States today.

Yoga Cards – Yoga cards are also useful, as they contain the same information as an instructional book, but in a small card form, can be arranged and studied individually or as part of a practice sequence. I use Yoga: The Poetry of the Body: A 50-Card Practice Deck by Rodnee Yee, and the My Yoga2Go Practice System. Both assist me in designing my own practice sequence and are also great for travel.

Videos, DVDs and Web sites: In my experience, yoga videos are most beneficial for the beginner who may also be taking a studio class. The Gaiam videos are all good, especially the AM/PM set featuring short sequences one can do first thing in the morning and in the evening. I have also heard excellent things about the classic Ali McGraw video, although I have never been able to find a copy to try. The web site Yogatoday.com is an excellent at-home resource for those who seek instruction and explanation by a real yoga teacher. A new class is offered online for free, every week. For access to many more classes taught at different levels and in various styles, you can also pay for classes individually ($4) or become a member for a monthly fee of $10.

Music: Music always sets my mood, whether it is for a relaxing yoga practice, a powerful cardio workout or just winding down while cooking dinner at the end of the day. I always include music with my asana but not always with meditation or pranayama. But many yogis enjoy the silence or the sounds of their own breath and prefer not to be distracted with any other noise. If you do prefer music, there are countless yoga iMixes on iTunes as well as compilation CDs such as Yoga Classics. I also enjoy music categorized as “Spa” or “Massage” on iTunes and in stores. You’ll want to hear a preview to determine if the BPM (beats per minute) are the right speed for your practice.