A Simple Home Yoga Practice

Often it is difficult to begin/maintain a daily home yoga practice even though we know we should practice daily. Here is a sequence I give to my yoga students to use at home. I have outlined a basic short practice that will not take too much time but will prepare you for the day ahead, or help you wind down before bed. It is a good idea to commit the sequence to memory so you can just roll out of bed and do it - anytime, anywhere! Do asanas (poses) on both sides where appropriate.

Remember: This is your practice - make changes, add asanas you like - just keep it balanced. As with all physical exercise, listen to your body and do what's comfortable for you. See your doctor if you have any physical concerns. Namaste!

Focus/meditation

Sit in a comfortable position; focus on your breath; let your worries/plans go; enjoy this time for you

3 Part Breath

Warm up

1. gentle neck rolls
2. shoulder shrugs
3. gentle seated twist
4. cat/dog

Pranayama (breath)

Alternate nostril breathing or

4 part counting breath: breathe in for count of 4/hold 4/out 4/hold 4

Balance

tree

Sun Salutation

Sun Salutation (Surya Namaskar) - repeat as many times as you have time for/want to...

1. standing; namaste (hands together) at chest
2. arms to the side, forward bend to flat back, then all the way down, hands beside feet
3. right leg back - lunge
4. left leg back
5. hips up into Downward Dog
6. shoulders forward in to Plank
7. lower down to prone -elbows in!
8. curl up into Cobra
9. come down and then lift hips up into Downward Dog
10. right leg forward - lunge
11. left leg forward - up to flat back
12. down to Forward Bend
13. bend knees slightly; come up with flat back to standing; namaste at chest
14. Repeat on other side

Strength

Warrior I and 11

Stretch

1. Forward Bend
2. Bridge

Relaxation

1. Lie on back, knees to chest
2. Lying twist
3. Savasana - do not leave this step out!!

Meditation

Sitting; focus on positive intention for the day

Namaste