How Cannabis Can Transform Your Yoga Practice With Practical Tips

In this day and age, life is as fast-paced as it gets. Between juggling work, family life, and prioritizing self-love, it can often be difficult to find ways to care for your mind and body in a way that doesn’t involve spending two hours every day at the gym or having that extra glass of wine. If you’re like most women, you’re always looking for ways to destress, decompress, and feel your best.

Luckily, more and more people are discovering a combination of wellness-driven practices to find that feel good. If you’re here, there’s a good chance you’re already well aware of the peaceful effects of cannabis. But today, we’re going to discuss the synergy cannabis shares with the deeply meditative practice of yoga. Pairing the two can deepen your self-care kit by promoting relaxation, focus, and a stronger mind-body connection. In this article, we’ll explore the history of cannabis and yoga, the benefits of each on their own and together, and offer a few practical tips for integrating cannabis into your yoga routine—helping you achieve a more serene and mindful practice that clears out your headspace and keeps your body feeling its best.

Yoga and Cannabis Go Way Back

Like the plant itself, yoga practices also go back thousands of years. Yoga’s history stretches back over 5,000 years to ancient India, where it began as an all-encompassing system for achieving physical, mental, and spiritual wellbeing. The origins of yoga are deeply rooted in the early spiritual practices of the Indus Valley civilization, with its principles and practices first written down in ancient texts known as the Vedas. These texts provided guidelines for rituals and other significant spiritual practices surrounding the connection between a person and the universe.

One of the most significant texts in the history of yoga is the Yoga Sutras of Patanjali, written around 400 CE. This text outlines the eightfold path of yoga, known as Ashtanga Yoga, which includes ethical guidelines for the practice (yamas and niyamas), the physical postures and stretches themselves (asanas), breath control (pranayama), the different stages of meditation (dhyana), and more. Don’t worry— we’ll explain what that means in the next section.

According to these texts, the ultimate goal of yoga is to achieve Samadhi, a state of profound spiritual enlightenment and unity with the divine. Samadhi represents the pinnacle of spiritual practice, where a person dissolves into universal consciousness or profound inner peace. Modern yoga is, of course, a bit different. However, the practice itself inherently feels spiritual, even if you’re not a spiritual person. That comes down to some chemical reactions in our brain during a yoga session—but we’ll get to that later.

Cannabis and Yoga in History

In ancient Indian texts, cannabis, known as “bhang,” is also present in spiritual practices, including those in India, where yoga originated. Historical texts and archaeological findings reveal that yogis and sadhus often used cannabis to enhance their meditation and spiritual experiences. Yogis believed that cannabis could facilitate a state of heightened awareness and tranquility, aligning perfectly with the goals of yoga. The plant was thought to help quiet the mind, making it easier to achieve the deep meditative states central to yoga practice. The Atharva Veda, dating back to around 2000 BCE, mentions cannabis for its healing properties and its ability to deepen meditation.

However, not all ancient texts were unanimous in their approval of cannabis. Some texts, especially some branches of Ayurveda, caution against the use of things like weed and alcohol, arguing that they actually impede spiritual progress and keep you too distracted to find enlightenment.

The perspective is a bit different in modern India. The use of cannabis continues among some sadhus and yogis in India, especially during religious festivals like Holi and Maha Shivaratri. These spiritual practitioners use cannabis to aid in meditation and achieve altered states of consciousness, staying true to ancient traditions. However, cannabis is still illegal in India except for religious ceremonies. So, the relationship is ultimately pretty complex.

The connection between cannabis, yoga, physical and mental wellbeing, and spirituality is undeniable and rooted in centuries of tradition.

What is Yoga, Anyway?

At its most basic level, yoga is the art of stretching and breathing to connect the mind and body. A yoga practice integrates physical, mental, and spiritual elements to promote overall wellbeing. It has a ton of potential benefits, which we’ll cover more in-depth later. For now, we’ll take an overhead look at all the components that make up a yoga practice.

Components of Yoga Practice

Yoga is made up of a few working parts. Each piece plays a role in the yoga practice and the yogi lifestyle. More or less, focusing on the breath and caring for the body help with meditation and staying physically and mentally healthy, which touches many other areas of your life, including how you talk to yourself, other people, and other living things. A sound body is a sound mind, and a sound mind has a ripple effect on the world around you. Here are the major parts of yoga:

Asanas (Physical Postures): Asanas are the physical poses or postures practiced in yoga. They help improve flexibility, strength, and balance. While 85 are confirmed, there are over 200 poses in modern yoga. Each posture is designed to open and energize different parts of the body, including bones, joints, organs, and body systems. Together with breath control, the asanas create a sense of harmony and physical wellness.

Pranayama (Breath Control):

Pranayama refers to the nine different breathing techniques that regulate the flow of prana, or life energy, within the body. Controlled breathing can help calm the mind, reduce stress, and enhance concentration while you’re leaning into the asanas. Breathwork is crucial in yoga. Stretching on its own is good for you, but breathing with control and intention supports the physical postures, allowing you to go deeper and get more out of your practice. On the other hand, that concentration on the breath while working the body creates the perfect environment for slipping into a meditative, introspective practice.

Dhyana (Meditation):

Meditation is the practice of focusing the mind and eliminating distractions to achieve a state of deep relaxation and mental clarity. Dhyana is central to yoga, aiming to cultivate a quiet mind and a deep sense of inner peace. A lot of people think meditation is sitting with your eyes closed under a tree and thinking of nothing. But the truth is that slipping into a meditative state is more like allowing your thoughts to come and go without judgment— like clouds.

We tend to avoid a lot of our problems by rushing them from our minds and not properly addressing them. The meditative element of yoga allows us to check in with how our bodies are feeling as well as how our minds are feeling with a clearer lens. During your practice, you might notice that you’re angry about something, but when you go deeper, you might find that it’s actually sadness. In that process, you get to find ways to talk with yourself about it and overcome the obstacle. The meditative element is designed to help you find peace wherever you are.

Yamas and Niyamas (Ethical Guidelines):

While the ethical guidelines are more for the hardcore yogis, they still play a role in the roots of the practice. The yamas and niyamas are moral imperatives or ethical guidelines that govern how we interact with ourselves, others, and the world around us. The yamas include:

Ahimsa: Non-violence and compassion towards all living beings.
Satya: Truthfulness and honesty.
Asteya: Non-stealing and respect for others’ belongings.
Brahmacharya: Moderation and self-control.
Aparigraha: Non-possessiveness and detachment from material things.

The niyamas are personal practices or observances that govern how we interact with ourselves. They include:

Saucha: Cleanliness and purity of body and mind.
Santosha: Contentment and gratitude.
Tapas: Discipline and self-control.
Svadhyaya: Self-study and reflection.
Ishvara Pranidhana: Surrender to a higher power or the divine.

The thinking is that inner peace and clarity come from acceptance and mutual respect, both with all of your own working parts and with the world around you. Taking the time to honor and love your mind and body with yoga helps you to reflect, clear your headspace, and keep yourself healthy. It also fosters an understanding of everyone and everything around you. You get to feel more connected to the natural world and make yourself at home in your own inner world, which is incredibly refreshing if you find yourself putting yourself down, prioritizing others above yourself, or generally not taking care of yourself.

A Few Yoga Breathing Techniques

While the asanas often get the most attention, being the more physical element of the two, your breathing might just be more important to a yoga practice than the postures themselves. Each breathing technique supports the physical practice by enhancing the flow of prana (or life energy) and creating a meditative state. There are nine in total, and all of them prioritize inhaling, holding your breath, and exhaling with discipline and control. By synchronizing breath with movement, yoga practitioners can achieve a deeper level of focus and relaxation. A few of the most popular breathing techniques include:

Victorious Breath (Ujjayi):

Also known as “victorious breath,” Ujjayi breath involves breathing in and out through the nose while slightly constricting the throat, creating a soft, oceanic sound. This technique helps to calm the mind and maintain focus during practice.

Alternate Nostril Breathing (Nadi Shodhana):

This technique involves breathing alternately through each nostril, which helps to balance the left and right hemispheres of the brain, reduce stress, and improve overall mental clarity.

Skull-Shining Breath (Kapalabhati):

Kapalabhati involves short, powerful exhales followed by passive inhales. This practice is energizing, helps clear the respiratory system, and stimulates the mind.

Three-Part Breath (Dirga Pranayama):

This is the most basic breathing technique and often feels the most relaxing. Dirga means complete— which makes sense because this technique focuses on how deeply you can breathe in and out. It uses your full lung capacity, allowing you to inhale and exhale as deeply as you can. You’ll find this technique used in most yoga classes since it’s an easy way to start practicing pranayama.

For beginners, the three-part breath and Ujjayi breathing are the most popular. But it helps to sync up the breath with your movements. For example, you might inhale through your nose to soften, lower, or surrender, and exhale sharply through your mouth to lift, make yourself bigger, and rise.

What Happens in Your Body When You Practice Yoga?

It might seem a little far-fetched that the simple practice of stretching could come with more benefits than simple relief from minor aches and pains. But as it turns out, evidence suggests that a yoga practice is nurturing and supporting in lots of other ways.

For example, research suggests that yoga might influence the nervous system. Evidence suggests that yoga activates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest functions. This activation helps to counteract the fight-or-flight response regulated by the sympathetic nervous system, reducing overall stress levels and promoting a state of calm.

Yoga for the subtle body

When you practice yoga, especially with synchronized breath and movement, your body signals the brain to shift from a state of heightened alertness to one of relaxation. This shift might lower heart rate, reduce blood pressure, and decrease the production of stress hormones like cortisol. Studies have shown that regular yoga practice might improve heart rate variability, an indicator of a healthy, responsive autonomic nervous system.

Deep, controlled breathing might also enhance oxygen delivery to tissues and organs, improving overall circulation, which lowers blood pressure and may support a healthy heart. Poses that involve inversion, such as Legs Up the Wall, encourage blood flow back to the heart, aiding in venous return and reducing swelling in the legs.

Yoga also benefits the digestive system. Specific poses, especially the ones that involve twists and forward folds, can massage the abdominal organs, stimulating digestive processes and improving gut health. This physical stimulation, combined with the relaxation response, may alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS) and promote regular bowel movements.

Some research suggests that each yoga pose has unique effects on different organs. For instance, heart-opening poses like Camel Pose and Bridge Pose expand the chest cavity, enhancing lung capacity and respiratory function. Meanwhile, poses that involve spinal twisting, such as Seated Spinal Twist, massage the liver and kidneys, promoting detoxification and improving their function.

The endocrine system, which regulates hormones, also benefits from yoga. Inversions and poses that involve throat compression, like Shoulder Stand and Plow Pose, stimulate the thyroid gland, which plays a crucial role in metabolism and energy regulation.

Yoga as exercise

But aside from the subtle parts of your body, yoga can promote visible changes, too. The variety of poses work to strengthen and lengthen muscles, improve flexibility, and enhance balance and coordination. Poses like Plank and Downward Dog engage multiple muscle groups, building core strength and stability. Over time, consistent practice can lead to increased muscle tone and endurance. Research also shows that yoga might improve joint health and bone density.

Weight-bearing poses such as Warrior II and Tree Pose strengthen bones and enhance joint stability. The practice of balancing poses challenges and improves proprioception, the body’s ability to sense its position in space, which is crucial for coordination and preventing falls. That’s why many older women often turn to yoga for a low impact exercise that can keep them steady on their feet as they age.

The Mental Benefits of Yoga

The mental benefits of yoga are equally remarkable. Yoga practice triggers the release of several key neurotransmitters and hormones that positively affect mood, stress levels, and mental clarity.

Some studies suggest that yoga increases the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps to calm the nervous system. Higher levels of GABA are associated with improved mood and reduced anxiety. Additionally, yoga may boost levels of serotonin, a neurotransmitter linked to happiness and wellbeing. This increase in serotonin contributes to the mood-enhancing effects of yoga, helping to alleviate symptoms of depression and anxiety.

Science aside, yoga is a spiritual practice that connects your mind and body to the world around you. The meditative aspects of yoga have been shown to improve focus and mental clarity. Practices like alternate nostril breathing balance the brain’s hemispheres, enhancing cognitive function and concentration. Meditation and mindful breathing increase alpha brain wave activity, which is associated with a relaxed yet alert state of mind. This heightened state of awareness can lead to improved problem-solving skills and creativity.

Many people report feeling euphoric and calm after a yoga session. Like runners, yogis get a high, too. The “yoga high” is partly due to the release of endorphins, the body’s natural painkillers and mood elevators. The combination of physical exertion, deep breathing, and meditation creates a holistic experience that leaves both the body and mind feeling refreshed and rejuvenated.

Cannabis Offers Similar Physical and Mental Benefits

Now that you have a more in-depth understanding of how yoga works for the body, it’s time to reintroduce cannabis into the mix. Like yoga, cannabis is also super well known for its numerous wellness-driven benefits and medicinal properties. The people who invented yoga thought so, too.

These days, though, we have the science to back it up. By exploring these benefits through a scientific lens, we can see how cannabis complements the practice of yoga, creating a powerful synergy that amplifies the effects of both.

The Effects of Cannabis

Cannabis interacts with the body’s endocannabinoid system (ECS), which regulates various physiological processes, including mood, pain sensation, appetite, immune system function, memory, and more. The ECS is crucial for maintaining homeostasis— or balance— and cannabinoids like THC and CBD play significant roles in this process.

Like yoga, THC has been shown to reduce anxiety and stress. CBD, in particular, interacts with serotonin receptors in the brain, leading to a calming effect similar to the relaxation experienced after a yoga session. This calming effect can help quiet the mind, making it easier to enter a meditative state during yoga practice.

Both THC and CBD have anti-inflammatory and pain-relieving properties. Scientific studies have demonstrated that cannabinoids may reduce inflammation by interacting with the body’s immune cells. That would be particularly beneficial for anyone getting into yoga, as reducing inflammation can aid in muscle recovery and alleviate soreness after a strenuous practice. It also helps if you don’t do strenuous exercise or a hardcore vinyasa yoga class at all. Even if you’re just sitting at a desk all day and looking to bring more movement into your life, cannabis might help with the muscle soreness that might be keeping you from practicing yoga in the first place.

Cannabis also enhances relaxation and mindfulness, which are the key aspects of yoga. THC, when used in moderation, can induce a state of relaxation and alter perception, making it easier to focus inward and deepen the meditative experience. This effect complements the calming and centering qualities of yoga, allowing for a more profound and mindful practice.

Cannabis and Yoga Similarities

Both yoga and cannabis use stimulate the release of endocannabinoids, the body’s natural cannabinoids, which contribute to a sense of wellbeing and pain relief. During physical activity like yoga, the body releases anandamide, often referred to as the “bliss molecule.” This endocannabinoid can improve mood and reduce pain, similar to the effects of THC. Research suggests that cannabis use may boost anandamide levels, enhancing these benefits and promoting a sense of happiness and relaxation. THC is also extremely similar to anandamide in chemical structure, meaning that in some cases, yoga or exercise high can be amplified by the traditional high.

To take it a step further, cannabis supports the parasympathetic nervous system, much like yoga. Studies have shown that cannabinoids might reduce the activity of the sympathetic nervous system and enhance the parasympathetic response. Scientific evidence also suggests that cannabis (along with good sleep hygiene habits) may improve sleep quality, which is crucial for overall health and recovery. Better sleep can enhance the benefits of yoga by allowing the body to rest and repair more effectively.

The moral of the story: Incorporating cannabis into your yoga routine could amplify the relaxation, mindfulness, and overall wellbeing that yoga offers. For instance, using a relaxing strain of cannabis before a yoga session might help calm the mind and body, making it easier to focus on the practice and achieve a state of deep relaxation. Alternatively, a focus-enhancing strain may improve concentration and mental clarity, allowing for a more immersive and mindful practice.

Weed might enhance yoga’s benefits, and incorporating it into your practice might just make it that much easier for you to approach your practice with greater awareness and intention. Integrating cannabis into your yoga routine might even provide a powerful pathway to holistic wellbeing, making each session (both yoga and smoking) more fulfilling and transformative.

Benefits of Incorporating Cannabis into Your Yoga Practice

Alright— let’s finally get to the point. Yoga is a good thing, but so is cannabis— and they both share a lot of similar physical and mental benefits. Combining the two could mean a more encompassing practice that leaves your body feeling amazing and your headspace feeling decluttered.

Combining cannabis with yoga may amplify the benefits of both practices, creating a powerful synergy that enhances physical and mental wellbeing. Much like how cannabinoids and terpenes work together to produce an entourage effect, cannabis and yoga together might provide a more profound and enriched experience. Here are a few of the top benefits of enjoying both together:

Deeper Meditative State: Cannabis helps to quiet the mind, making it easier to enter a meditative state and maintain focus during yoga. Yoga itself promotes meditation by encouraging mindfulness and breath control, allowing you to achieve a state of inner calm. Together, they create an environment where deep meditation is more accessible and profound.

Increased Mindfulness: The calming effects of cannabis promote a heightened sense of awareness, helping you stay present in each pose and breath. Yoga inherently cultivates mindfulness through its focus on connecting movement with breath. When combined, cannabis may deepen this mindfulness, making each movement more deliberate and conscious.

Increased Sensitivity to Bodily Sensations: Cannabis can enhance your sensitivity to bodily sensations, allowing you to tune into the subtle nuances of your practice. Yoga encourages body awareness through various poses that stretch and strengthen different muscle groups. When you enjoy the two together, you might find yourself deepening your practice by dialing in on different sensations. For example, you might find that scooting your tailbone down and in while in the Happy Baby pose releases tension in your spine, or wiggling the toes and rotating the ankles in a leg lift brings energy into your feet. The combination makes it easier to notice and adjust your alignment, enhancing the physical benefits of each pose.

Improved Alignment: With heightened awareness of cannabis, you might be able to align your body in each pose better, making it easier to find the right form and get the most out of your practice. Yoga’s emphasis on proper alignment already supports physical health, and cannabis can make you more attuned to these subtle adjustments.

Enhanced Flexibility: Cannabis may relax muscles and reduce tension, making it easier to achieve deeper stretches and poses. Yoga naturally improves flexibility through the consistent practice of various asanas. Together, they help you reach new levels of flexibility with greater ease and comfort.

Pain Relief and Recovery: The anti-inflammatory properties of cannabis might help alleviate pain and soreness, which can either help you find the motivation to practice yoga or aid in faster recovery from strenuous exercise with your practice. Yoga also promotes recovery by gently stretching muscles and improving circulation, which helps reduce soreness. Whether you work at a desk or exercise to the max, cannabis, and yoga together may help with soreness, recovery, and flexibility.

Stress Reduction: Cannabis might reduce stress levels, complementing the calming effects of yoga to create a deeper sense of relaxation. Yoga reduces stress through mindful movement, breathwork, and meditation. Combined, they offer a powerful antidote to daily stress, enhancing overall relaxation and peace. Your smoke-out and yoga session could just be the self-care regimen you’ve been looking for. And the best part is— you can go as fast or as slow as you want. A yoga session can range from a quick 15-minute slow-down session or an hours-long meditative deep dive into your heart.

Elevated Mood: The mood-enhancing properties of cannabis may lift your spirits, making your yoga practice a joyful and uplifting experience. Yoga also boosts mood by releasing endorphins and promoting a sense of accomplishment and wellbeing. Together, they might significantly enhance your mood, leaving you feeling more positive and energized.

Deeper Breathing: The relaxation induced by cannabis may encourage deeper, more controlled breathing, enhancing the benefits of pranayama. Yoga’s focus on pranayama techniques improves lung capacity and breath control. Combined, they maximize oxygen intake and promote a calming effect on the mind and body. The breath is so important to your yoga practice that this added benefit can help you slip deeper into the meditative part of yoga.
Holistic Wellness: Together, cannabis and yoga offer a comprehensive approach to wellness, addressing physical, mental, and emotional health. Yoga’s holistic approach to health is complemented by cannabis’s therapeutic effects, leading to a balanced and harmonious lifestyle. This integrated practice promotes overall wellbeing and personal growth.

Ultimately, combining cannabis with yoga can make the practice more enjoyable, motivating you to maintain a consistent routine. Yoga, when practiced regularly, becomes a source of joy and wellbeing. The enhanced experience from cannabis can turn yoga into a cherished part of your daily schedule, fostering a lasting commitment to your practice.

By integrating cannabis into your yoga practice, you can unlock a heightened sense of relaxation, mindfulness, and overall wellbeing. This powerful combination creates a more fulfilling and transformative experience, making each session feel like the best possible choice for your body and mind.

Try This Beginner Yoga Practice With Cannabis

I’m sure that by now, you’re eager to spark up your favorite strain and head to the mat. Knowing how much cannabis can amplify yoga and vice versa, you’re all set to have a good time and really feel it out. Let’s start with a beginner-friendly practice. You can do this practice in your living room in as little as ten minutes. You don’t even need a yoga mat if you don’t have one, though it would definitely make you a bit more comfortable and help with your alignment. Feel free to use blocks or pillows to help support you in some of these poses as you get started.

Start with Cannabis

Selecting the right cannabis strain and dosage for your yoga session is crucial to maximizing the benefits and avoid freaking out. You’ll want to start by thinking about what kind of yoga session you’re looking to have. If you’re looking for an energetic, heavy vinyasa flow, you might choose a Sativa-dominant strain to support energy as you move through your practice. On the other hand, if it’s bedtime or you’re not feeling well and you’re looking for a nice, slow, stretchy session, you might opt for an Indica-dominant strain.

You also want to avoid smoking too much. To get the most out of the benefits of both weed and yoga, you don’t want to smoke an entire joint to yourself. Evidence suggests that there’s a sweet spot when it comes to cannabis and motivation, and microdosing THC is usually better than a normal dose. Consuming too much cannabis can lead to scattered thoughts, reduced focus, and decreased motivation to get on the mat. To avoid that, start low. A puff or two of a bowl, joint, or vape is usually all it takes. The goal is to enhance your yoga experience, not to detract from it. Getting violently high is going to take away from the meditative elements, making it harder for the mind and body to sync, and your yoga practice will suffer from it.

Don’t worry about microdosing, either. Your body will still experience all the benefits of THC, even if you’re not incredibly stoned. Once the yoga high kicks in, you’ll feel like you’re floating anyway.

Introduce your breath

Before you begin, it helps to stand or sit on your mat and start breathing before you slip into the asanas. Start your practice with Ujjayi breath. Inhale and exhale through your nose while slightly constricting the back of your throat, creating a soft, oceanic sound. This breath helps to calm the mind and maintain focus, making it easier to stay present in your practice.

You can absolutely switch breathing practices during your practice, too. Ujjayi breath is excellent for slipping into the mindset. But remember that during a practice, especially an active one where you’re switching poses, you aren’t restricting your breathing this way. Once you’re settled, you might switch into the three-part breath. A good rule of thumb is to inhale slowly and deeply through the nose and exhale slowly through the mouth during an active session. You’ll want to hang out in each pose for 5-6 cycles of this deep breath to get the most out of your stretch.

When you’re finishing up and enter your last pose, you can switch back to Ujjayi. This is where you’ll find some stillness and check in with your mind and body, and begin to meditate.

Find Your Flow

Once you’re sufficiently high and breathing, you’re ready to begin.

Apanasana (Knees to Chest Pose): Start flat on your back and breathe. When you’re ready, bring your knees to your chest, wrapping your arms around them with your palms facing upwards. This pose helps to release tension in the lower back and hips. Take your time here. As you inhale, deepen the breath into your belly. As you exhale, hug the knees closer to your chin. You might welcome a little bit of heat or shaking here. Stay in this pose for 3-4 breath cycles, focusing the sensation on your lower back, hips, and abdominal wall. Exhale deeply to release everything to the ground.
Supine Pigeon Pose: While lying on your back, cross one ankle over the opposite thigh. Bend your knee and gently pull forward, feeling the stretch in your hip. Inhale to prepare and deepen your breath, and exhale to pull your leg closer. Think of your inhale as getting bigger and your exhale as getting softer. Repeat with the other leg. This pose stretches the hip muscles and can relieve tension. Hold this pose for 3-5 breath cycles per leg. Exhale to release everything.
Seated Side Bend: From the ground, come to a seated position. Take your time getting there. Use your core to lift your body to allow your subtle body to work on changing the pose instead of just pressing into the ground. Come to a cross-legged position and sit up straight. Take your left elbow to the ground. You’ll feel this pose in the back body and the hip, and you’ll feel your lower side pull. Anchor your opposite glute into the ground. If you can’t get your elbow down all the way, that’s okay! You’ll get there with regular practice.

Instead, you can put your left palm down. Focus on your sensation over your shape here. Once you’re situated, inhale to reach and stretch your arm over your head, looping your shoulder to lift your chest and exhale to extend your arm as if rubbing your hand on a surface. This pose stretches the side body and opens the chest. Repeat the cycle of breath 3-4 times on each side, and exhale to release both palms to the ground.

Tabletop to Cat-Cow: From there, come to the tabletop position on all fours. Your hands should be right under the shoulders, and your knees directly under your hip points. You really want your front body to meet your back body here to create a flat surface, soothing the spine. When you’re ready, inhale, arch your back, and lift your head and tailbone (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). This flow warms up the spine and relieves back pain. In this pose, feel free to get a little weird with it. You can rotate on the knees and shoulders to support healthy joints as you breathe. This is one of those poses where you should focus mostly on what feels good. Stay in the cat-cow for 3-5 breath cycles. When you’re ready, come back to the tabletop position.
Downward Dog (Adho Mukha Svanasana): From the tabletop, start setting your hands up under your shoulders by spreading your fingers nice and wide. You want to really press into the palms of your hands here to prevent putting too much stress on your wrists. When you’re ready, straighten your legs and lift your hips into an inverted V-shape. Your ankles don’t have to touch the ground here— if they make it, great! If not, more time on the mat will help you get there. In this pose, inhale and exhale deeply. Feel free to pedal out your ankles and get a nice deep stretch in the backs of the legs. This pose is a full-body stretch that strengthens the arms and legs. Stay here for 3-5 cycles of breath.
Plank Pose: From Downward Dog, shift your weight to your arms and step your feet back into a high plant position. Check in on your alignment here, and make sure your shoulders are right above your wrist. You’re going to feel a little bit of heat here, but that’s great— welcome it! This pose builds core strength and stability. Hold it here for two cycles of breath, and then shift your weight backward into the child’s pose.
Child’s Pose to Tabletop to Downward Dog: From your plank pose, exhale to drop your knees and inhale, shift your weight backward. Your chest and belly will come to the ground as you send your hips back over your thighs. Think of your inhales here as getting bigger and your exhales as getting softer or smaller, aiming to melt the chest down to the mat. You might find soft, gentle movement by sending your hands and shoulders forward and walking to the left or right of your mat or just keeping them outstretched with your fingers clawed into the mat. You can stay here for as many cycles of breath as you like. The child’s pose is a very restful pose. From the child’s pose, you can flow back into the tabletop and lift back into the downward dog. This sequence helps to reset and rejuvenate your body. Stay in down dog for another 2-4 cycles of breath, and peddle it out.
Forward Fold (Uttanasana): From Downward Dog, walk your hands back towards your feet and fold forward at your hips. Let your head hang, and your arms relax. This pose increases energy flow and stretches the hamstrings. Inhale to lengthen your spine halfway up, creating one long piece from crown to tail, then exhale to fold deeper. Repeat for two or three cycles of breath. When you’re ready, gently roll your spine using the muscles in your core to bring yourself to a standing position.
Mountain Pose (Tadasana) and Tree Pose (Vrksasana): From Forward Fold, rise up to Mountain Pose, standing tall with your feet together. This is a very powerful pose, so take a cycle of breath here to check in with your body and how it’s feeling. Take the deepest breath you’ve taken all day, and as you exhale, transition into tree pose. Balance on one leg, and place the sole of your other foot on your inner thigh or calf. Hold it for a cycle of breath, and then repeat for the other leg. This pose promotes grounding and balance. When you’re finished, come back to mountain pose. Take a big breath, slowly lift your arms to the sky, and exhale to release everything.
Forward Fold, Come to Seated, End in Shavasana (Corpse Pose): You’re almost done! Fold forward again and then come to a seated position with your back straight and your hands either on your knees or on the ground. Take a few nice deep breaths here, and when you’re ready, it’s time to lie down. End your practice with Shavasana, corpse pose. Lie flat on your back with your arms by your sides. Focus on your breath and let your body relax completely. You might notice some thoughts coming up, and it’s okay! Allow yourself to just observe and be present in the moment, and stay here for as long as you like. This is where you’ll find your deepest meditative mind kicking in.

Pro Tips For Getting The Most Out of Your Yoga Sesh

There’s so much depth to be created with yoga, and it’s going to mean something different to you than it means to someone else. The key theme is to be mindful and gentle with yourself in your approach. Being kind and patient with yourself while you focus on what feels good without pushing yourself too hard will make a world of difference. So what, you’re not where you want to be just yet? That’s what practice is for. The meditation element urges you to observe the negative (or positive) thoughts you have during your practice and allow them to pass without letting your mind take the idea and run with it. Let it in and let it go. Observe your thoughts and foster self-love and respect.

I also suggest focusing on the sensation over the shape. I know I’ve said that probably ten times since this article started, but it’s so crucial it needs to be mentioned again. Your goal isn’t to find an exaggerated posture that hurts. When I first started my practice, I kept catching myself wanting to prove to myself that I could do the splits. At the time, I couldn’t! The meditative element of yoga helped me to acknowledge that, and I was able to ease off of it and focus more on what felt good. Eventually, with practice, I got there— but it took years! The journey was worth more than achieving the goal, though. Yoga is all about creating depth and exploring what you’re capable of through your practice. Concentrate on the sensations in your body and the rhythm of your breath rather than striving for the perfect pose. Let your breath guide your movements, creating a natural and soothing flow.

Another good tip for beginners is to be careful. Take your time to align your body properly with each pose and move into each asana gently. Slow down and switch from posture to posture with mindfulness and intention. For example, when you come from tabletop to standing, focus on breathing and slowly moving every vertebra of your spine. Look at your body as one moving part, and focus on every piece of it. This mindful approach helps prevent injuries and ensures you’re getting the most out of each stretch and movement.

Pro Tips for Cannabis and Yoga

When it comes to incorporating weed into your practice, less is more. Getting too high will distract you from the practice or wreck your motivation to even start. There’s a sweet spot, somewhere around one or two puffs. Microdosing weed about right before you start your yoga session allows the effects to set in without being distracting. Pay attention to how different strains affect your practice and adjust accordingly.

Since you’ll be enjoying cannabis during your practice, make sure the place you practice is comfortable. Choose a quiet area where you won’t be disturbed by kids or pets, and have props like a yoga mat, blocks, or blankets nearby. Some people love to burn an incense stick or play some meditative music in the background to find their flow at home without YouTube or a yoga teacher.

On the other hand, if you’re completely new and not sure where to start, there are a ton of popular yoga instructors on YouTube. You can follow along with their videos as your high sets in and focus on honing in your breath and postures easily. YouTubers like Yoga With Adriene are a great place to start to explore the practice more in depth with step by step instructions to help you find the posture and the breath.

Conclusion

At the end of the day, combining cannabis with yoga might completely transform your practice, helping you to get the most out of the physical and mental benefits of each. By approaching each session with mindfulness, patience, and a focus on sensation, you can create a deeply rewarding experience that promotes overall wellbeing. Remember to start with a low dose of cannabis, create a comfortable environment, and listen to your body. Embrace this journey with an open heart, and enjoy the profound connection between mind, body, and breath that yoga and cannabis together have been providing for hundreds of years.