A home practice is a great way to go deeper into your yoga practice as well as build your understanding and knowledge of yoga. A home practice can be defined as your own yoga practice outside the class setting without a teacher leading you. You become your own teacher and your body is your lab.
If you are starting your self practice, remember the following –
• Your self practice need not be fancy – a simple, disciplined, well balanced practice is better than something over ambitious and sloppy
• Start small and build a habit. Start with 15 minutes a day, stick to that consistently & slowly keep building up
• Make a schedule – twice a week, thrice a week or weekends. Put it on your calendar or set a reminder on your phone. Regularity if more important than how often you practice when starting.
• Treat your practice like a class you would attend at a studio.
• Practice in the same spot each time – this will help minimize distractions and creates a stronger habit
• Turn off your cell phones and keep your electronics out of sight during your practice
• Do not practice after a meal or when you are hungry, agitated or distracted. Remember your practice is like a prayer to yourself
• Keep all essentials near by – strap, blocks, blanket etc…
I have provided you a general sequence below. This is an overall well balanced sequence. All these poses are done in class often. If you are unfamiliar with any of these poses – it will be a good idea to google some of the images or draw stick figures next to the name of the pose.
SEQUENCE: Start with a few deep breaths to gather your attention.
Chant Oms if you like.
• Classical Sun salutations ( 3 rounds )
STANDING POSE:
• Trikonasana / Triangle
• Virabhadrasana 2 / warrior 2
• Prasarita Padottanasana/ Spread leg pose
• Vrkshasana / Tree pose
• Adhomukha Swanasana / Down dog pose
• Urdhva mukha swasana/ Up dog
• Ekapada Rajakapotasana/ Pigeon
• Vashistasana/ Side plank
• BACKBEND:
• Shalabhasana/ Locust pose
• Dhanurasana/ Bow pose
• SEATED POSE:
• Janu Shirshasana/ head to knee pose
• Baddhakonasana/ bound angle pose
• Seated twist
• SUPINE:
• Setu Bandhasana/ bridge pose
• Supta Padangustasana /Hand to big toe pose
• INVERSIONS:
• Shirshasana/ headstand
• Sarvangasana/Shoulder balance pose
End with a 5 minutes shavasana.
NOTE: Do a couple of poses in all categories – that will help you get a balanced practice. If you can’t get yourself to do a long practice – just practice a few rounds of sun salutations a day. That will be a great practice for the whole body and breath.
Good Luck! I hope you sincerely build a home practice. Looking forward to hearing all about your practice when we re-open on January 5th. Always available on email or Facebook if you have any questions. Happy Holidays! Gift yourself some yoga this Christmas.
