Practicing from the Inside Out (not the Outside In).

5/1/2024

The 26+2 Hot yoga practice is unique in that you really can't do it wrong. The instruction led practice means that from the minute you stand up on your mat and face the mirrors the teacher tells you exactly what to do, and how to do it.

That said, there are only so many words the teacher can give you during a class (and lets be honest, sometimes you don't want to hear everything we have to say :)), so here are a few ideas we don't always have time to share (but that I've learnt along the way), that help me get more out of the practice. I hope they will help you too.

1. Arrive with a bit of time to spare

I've always found that when I arrive with a bit of time to spare it can change the experience completely. Rushing in at the last minute, makes my practice feel rushed and unfocused, whereas, having a few minutes to simply lay on the mat before class, allows me to transition from whatever I've been doing that day and mentally prepare myself for the class.

2. Set your Intention for the class

I've been doing this for years at the start of each class (in fact I do it when I teach a class as well). Intention setting is about creating a state of mind, rather than setting a goal. It's not about achieving a certain outcome but rather about cultivating a mindset. An example of an intention when practicing might be "today, less will be more".

3. Move Sloooooowly

Ever been next to that person, who is always one-step ahead in the pose? Even before the teacher has asked them to bring their arms over their head, bam, they are there! As a teacher we see this all the time, it tells us a few things. One they are not fully present, but simply on autopilot, and two there is no awareness of their movements. Moving slowly allows you to have better control, builds

strength, helps to sustain your energy & can improve your technique. By contrast moving fast, simply accommodates your weaknesses both physical and mental. So if you think you are moving slowly - try going even slower! The slow and steady tortoise always wins in the end.

4. Have a point of focus

You've heard me say that when the eyes are focused the mind is focused. Or conversely, when your eyes start drifting, your mind starts drifting, causing you to loose focus, concentration & balance. Looking at yourself in the mirror can feel confronting for many of us (even I found it challenging when I first started and still do on days), so make your point of focus something that you can maintain.

5. Maintain eye contact

This one is a challenging one, and there are days when even I'm not up for it, but man on the days that I do pull it off - WOW! Looking at yourself - and I don't mean looking at your hair or what you are wearing - I mean actually maintaining eye contact with yourself in the mirror is incredibly hard for many of us for lots of different reasons. It's one thing to look and see our reflection, how our hair looks, our outfit, it's an entirely different thing to maintain eye-contact with ourselves.

On the days that I'm able to pull this off, the 90 minutes goes in a flash. I'm fully present and in each moment, it's an incredibly powerful and surreal feeling, leaving me completely zen'ed out.

6. Learn to be still

Ever noticed how some people are really mindful in their movements? Once out of the pose, do your best to stand still. If you do need to move, try to be mindful and efficient in your movements, unnecessary movements can be a distraction for others but more importantly yourself. Standing still helps you conserve your energy and let your breath and your heart rate return to normal.

7. Skip the water

Similar to the above, having water or not having water, is not really the point, it's about the distraction it creates in your practice. If you do decide to drink, notice how you drink, are you guzzling the water down in an effort to recover, or taking slow mindful sips. I try to take my first water break at savasana and then try not to drink again until spine twist.

Aside from the distraction, I also don't want water in my belly when I'm doing those deep forward bends.

8. Connect with the energy in the room

Sounds a little 'woo woo' I know, but it's a thing! When a class practices moving and breathing synchronistically, we create a sort of vibration and energy in the room, it's hard to explain but that's part of the magic of the dialogue and moving with the words, (not ahead, not behind), which helps to create the synchronicity. See if you can notice it and then tap into it, as it can help fuel and propel you when you need it the most.

9. Breath before form, form before depth

The golden rule in any 26+2 hot yoga class, is always breath before form and form before depth. If your have gone too deep into a pose (and with 'wonky' form) that you can no longer breath normally - you've missed the mark. Let your breath guide you always. Sure the breath will speed up, during the poses where we elevate the heart rate, but even then, you need to be able to breath normally with good form and YOUR maximum depth.

10. Inside Out, not Outside In.

Our inner world affects our yoga practice. When you first start your hot yoga journey you tend to practice from the Outside In, treating the yoga like an exercise class, thinking you have to look a certain way, keep up with what everyone else is doing. When you start to practice from the Inside Out, all of this starts to fall away. You no longer care how you look, or if you can even do the pose like everyone else. Practicing from the Inside Out, slows things down and makes the practice more sustainable and lighter.

I hope some of these ideas resonate with you and will help you get more out of your practice too! Thanks to all the teachers over the years who have shared their knowledge of the above, and to Bikram Yoga Darlinghurst for this incredibly entertaining video which was the inspiration behind this blog.

Much love
Anj x