While most people think of yoga primarily as a physical practice, yoga poses (known as asanas), are only one small part of a well-rounded yoga practice. Patanjali, an ancient Indian sage who wrote the “Yoga Sutras” 2,000+ years ago, outlined “8 limbs of yoga”, which include physical postures, as well as areas like breath control (pranayama) and meditation (dhyana).
Today, if you’re involved in a yoga practice, I’d suggest some ways to make your practice on the mat more effective, with activities off the mat that support your physical work. Here are five ways you can strengthen your yoga practice beyond the mat.
1. Explore Other Fitness Modalities
Yoga is a great way to increase flexibility, improve balance, and build strength. If you want to go deeper on the mat, engaging in other forms of exercise is key. It’s also important for overall health.
The Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical exercise each week, as well as at least 2 days of strength training exercise a week. While your yoga class can certainly count towards these requirements, it’s also important to be mindful of how your practice is supporting your overall fitness goals.
A hot yoga class or vinyasa flow that gets your heartrate pumping for an hour can count toward moderate-intensity activity, as well as even muscle-building. But if your classes consist more of gentle stretching, you’ll want to incorporate weight-bearing strength training into your exercise routine. The benefit is that will help you better manage postures like High Planks, Chaturanga push-ups and Chair (Utkatasana) pose.
While yoga helps you better facilitate your breathing, as well, aerobic exercise like walking or swimming will help you improve your lung function, which will in turn help your breathing in your yoga classes.
A well-rounded exercise regimen ensures you’re supporting all your body parts and muscle systems. Yoga is a fantastic way to exercise, but make sure you’re meeting recommendations for a healthier lifestyle.
As always, like you would before starting a yoga practice, consult with your physician about what their exercise recommendations are for you.
To pair with an exercise routing, you can support and soothe your muscles with regular massages, which help improve circulation and decrease muscle stiffness.
2. Practice Meditation
Meditation is a core tenet of overall yoga practice, and it’s a perfect complement to the physical asanas. Yoga is often called “meditation in movement”, since you’re focusing on what you’re doing on the mat, immersing yourself in postures and flow.
We also practice meditation when we’re in Corpse pose (Savasana), coming to stillness and quieting the mind for at least a few moments, typically at the end of a practice. There may be other opportunities to meditate and go inward during moments of silence within a yoga class, as well.
At home or in other non-studio settings, you can practice meditation on your own. According to Mayo Clinic, meditation can decrease stress, tension and anxiety, and improve a sense of inner peace and calm.
The simplest way to meditate is to find a quiet space, close your eyes, and simply breathe for a few minutes. Try to focus on your third eye center, also known as the Ajna chakra. Focus on the space between your eyebrows. If thoughts pop up, that’s totally normal. Quieting the mind is one of the biggest challenges humans face over a lifetime. Try to just notice the thoughts, then let them go.
You can also use a meditation app. Sometimes, I’ll listen to a 5-minute guided meditation I have from an online collection I purchased. I also really like the app 1 Giant Mind. It’s free and offers a 12-day intro course to meditation. The instrumental music is really beautiful, and I often play it while students are walking into class to set a peaceful tone.
I’ve also found, if I have trouble falling asleep, I’ll set a 10-minute instrumental meditation timer, and I’ll be asleep by the time the timer ends.
3. Read Yoga-Related Books
If you want to learn more about yoga in general, there’s a plethora of helpful books on the topic. If you’re not sure where to start, ask your yoga teacher for a recommendation.
There are a couple that were a part of my yoga teacher training curriculum that really resonated, which I’ll share here.
The Yamas & Niyamas: Exploring Yoga’s Ethical Practice
“The Yamas & Niyamas: Exploring Yoga’s Ethical Practice,” by Deborah Adele, is a book I’ve re-read many times. It’s also a favorite of one of my cherished yoga teachers, who has brought it to her classes to reinforce the teachings.
Like pranayama and dhyana, the yamas and niyamas are two other limbs of Patanjali’s eight limbs of yoga. Yamas include ethical principles, such as truthfulness and non-coveting. The niyamas are ways to improve yourself, such as contentment and self-study.
In the book, Adele uses real-world examples to illustrate these ancient principles. It’s an enjoyable, easy read that reminds you of how acting with integrity can benefit your life. I really adore this book and will continue to re-read it in the future.
Meditations from the Mat
“Meditations from the Mat: Daily Reflections on the Path of Yoga,” by Rolf Gates and Katrina Kension, is a collection of daily meditations by yogi and instructor Gates. Gates shares personal stories of his time as a yogi, from a modern point-of-view.
This book also highlights the eight limbs of yoga. It serves as a motivational journal that can inspire others to delve deeper into a practice, too.
I find it’s helpful to learn about others’ experiences with yoga, because they might inspire or impact my own. This book is one example of a seasoned yogi sharing how yoga has transformed their life, which might create a positive effect among readers and beyond.
4. Create an At-Home Sanctuary
When I was taking yoga teacher training, one of the most interesting assignments my classmates and I had was to create a space in our home that could be used as a meditation corner. I understand how this can be difficult for people who live in a single room, but with a few thoughtful touches, you can infuse your living space with the same sense of peace you might find at your studio.
Some ideas:
- Buy a candle in a scent you love. Light it when you want to relax.
- Research your favorite colors and how they relate to the chakras. Incorporate color thoughtfully in your space’s design.
- Feature visuals that make you smile, like a photo of a loved one or pet.
- Infuse your space with life, in the form of a green plant or flower bouquet.
Also, be mindful of clutter. According to “Psychology Today,” decluttering your space can improve confidence, reduce anxiety, and help improve focus. An organized space at home can prime you to be in a good mood for when you arrive on your mat.
Personally, I really enjoy the suggestions of The Minimalists. I stumbled upon their first documentary, “Minimalism”, on Netflix, and it really impacted me in terms of how many things I buy and how much stuff I accumulate. You can watch it for free on YouTube. I know minimalism isn’t for everyone, but it has personally supported me as a yoga teacher and how I practice at home, whether it’s on my mat or quieting my mind for a meditation session.
5. Journal, Visualize & Reflect
Yoga doesn’t just improve your physical health. It can help you evolve your entire lifestyle into one that’s more positive.
For some inner growth, some ideas include:
- Create a vision board. Vision boards help you visualize your goals and remind yourself of what you want to accomplish. According to studies reported by “Forbes,” vision boards are effective in helping small business owners accomplish goals, and they also strengthen individual confidence. At the beginning of 2025, I hosted a vision board party for my yoga students, where we all created posters that visually captured our goals and dreams for the year and beyond. I’ve made vision boards throughout my adult life, and it really is thrilling to see goals from my vision board come true time and again. I keep my personal vision board in my home office, where I can look at it every day and remind myself of what I’m interested in.
- Journal. I journal regularly. The most common form of journaling I do today includes writing down things I’m grateful for, especially when I’m at a low point. The simple act of writing down things like, “I’m grateful for my physical health. I’m grateful I have a safe place to call home. I’m grateful for my dog.” reminds me of so many good things in my life. That instantly uplifts my mood and helps me shift my mindset. I also love problem-solving by writing down my ideal outcome of a situation I’m trying to work through. I write it in the present tense, to envision that outcome as actually happening. I find these forms of journaling to be effective for me, but experiment with what works for you. Even a daily entry of writing down three things you’re grateful for could be transformative. It takes fewer than 5 minutes and could set the tone for a positive day.
- Engage in hobbies. Participating in a hobby can help you achieve the same type of focused flow you feel in a yoga class. According to Harvard Health Publishing, hobbies are positively correlated with happiness and well-being. They can provide mental health benefits that help you make more gains on your mat. Personally, I love studying Spanish, playing piano, reading and cooking/baking. I do hobbies when I need to take a break from work and find they help me feel more relaxed, overall.
Yoga class can definitely help you destress, but nurturing your mental health outside of class matters, too. That helps you arrive to your mat, and to anywhere you’re going in life, more confidently and more relaxed.
How Do You Deepen Your Yoga Practice Off the Mat?
I want to hear from you! How do you deepen your yoga practice away from your mat? Leave a comment below.
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