5-Minute Mindfulness by David B. Dillard-Wright PhD Page A

posture. It is this connection of conscious movement with conscious breath that differentiates yoga poses from other physical disciplines, such as gymnastics or dance.
    Yoga is an internally motivated practice. Comparing yourself to another practitioner or to a picture in a book and trying to mold your body into this ideal pose is not useful. All of us are different, and we come with bodies of all shapes and sizes and special needs. Some of us may be able to do backbends with ease and look beautiful doing them but struggle with forward bends. For others, the reverse may be true.
    Yoga is not only about what you practice; it’s about how you practice. Always modify poses as needed. This shows reverence for the body and compassion for ourselves and reflects the true meaning of yoga, a path of self-exploration where you learn to honor your experiences in the moment. You also develop trust in what you know deep inside as truth.
    A quiet, well-ventilated, comfortably warm room keeps the muscles supple. If the room is too warm, it will be distracting, causing either irritation or lethargy (except in the types of yoga that are purposefully designated as hot yoga). A hardwood floor is terrific, but firm carpeting will also work fine. Clothing should be comfortable for full range of movement. T-shirts, leggings, and shorts are appropriate yoga gear. Yoga is done barefoot to tactilely feel, sense, and ground the feet.
    PROPS
    Some styles of yoga use a variety of props to help the body attain good alignment, balance, and ease in a pose. Props can enable you to perform a posture in proper alignment, thus allowing for a longer duration in the pose without strain and giving you the maximum benefit. The use of props helps to open the inner body while supporting muscular effort and minimizing strain and excessive striving in a pose. People with medical problems and the elderly will find the use of props invaluable in helping them practice poses that they might otherwise be unable to do.
    There are many different props that can be used to enhance your practice. They can be purchased through catalogs and at some yoga centers and health food stores, such as Whole Foods. Here is a list of simple props, some of which may already be part of your household:
• Sticky or nonslip mat: This is a useful prop that provides traction and grip so you can concentrate on doing the posture without worrying about slipping.
• Strap or belt: A strap has many uses; for example, stretching the hamstrings in a variety of poses or making a “longer arm” for shoulder-opening exercises.
• Three firm cotton or wool blankets: Blankets are handy for sitting on and for placing under the knees, head, and torso for headstands and shoulderstands.
• Metal or wooden chair without arms: A chair is wonderful for supported and modified poses.
• Wooden or foam block or a phone book: This comes in handy in “bringing the floor to you” in many postures (for example, if you are in a standing forward bend and your hands don’t reach the floor, a block placed under each hand eases the effort and stretch in the hamstrings); an old phone book can be encased in strong tape (duct tape works well).
• Empty wall space: A wall is a very useful tool to reinforce correct alignment, symmetry, and balance.
You Are Where You Are
Just as you should not be intimidated by yoga, neither should you be too eager to achieve the “perfect” pose and correct bad postural habits immediately. It took a lifetime to get you where you are today. One yoga class won’t change all that. In yoga, being present to each moment along the journey is more important than the destination—and it’s also a lot more interesting!
    THE VALUE OF YOGA CLASSES
    Attending yoga classes, with a teacher, can enhance your yoga practice. It is important for your understanding and growth for a teacher to observe you, someone who can provide feedback about your practice . Very often, we think we are doing correct