This is a hip sequence using nothing but a yoga mat and a sofa. As many students do not have chairs to use for yoga a sofa may be a good alternative as many sofas now days are wide and low; perfect for an easy viparitta karani or supported shoulder stand. Using the sofa behind you for upavista konasana and baddha konasana enables you to press down on the sofa and lift the chest easily away from the pelvis promoting circulation in the organs and relieving pressure from the pelvic floor.
prasarita padottanasana concave back, head down, holding ankles
Dandasana on sofa
baddhakonasana on floor infront of sofa
Upavista Konasana on floor in front of sofa
Ardha badha padma poschimottanasana sitting, forward, to the side Parsva
Salamba sarvangasana on sofa
viparita karani ekapada ardhapadmasana, padmasana Upavista konasana legs
on floor supta baddha konasana with legs on the sofa
Supta padmasana legs supported
Virasana – breath observation
Recommended adaptions for less flexible students-
Sit on blankets or a pillow if needed to release groins and knees down for Baddha konasana or to relieve hamstrings and straighten legs in upavista konasana.
Put hand on sofa to use as a “block” for trikonasana.
Face the sofa to bend forward and put your hands on the floor and your forehead on the sofa for prasarita padotanasana.
Substitute ardha padmasana or svastikasana for padmasana
There are many obstacles students give to NOT practice yoga at home like “I don’t know a sequence” or “I dont have any props”. Here is help to get over those obstacles! Using one of the sequences from the handout given in My Home Practice class this month I made a video to see how easy it is. This sequence only takes 10 to 20 min depending on you and how long you hold each pose. I recommend 5 to 8 breaths each side per pose. Nothing special needed for props. Use what you have at hand. (Two bath towels can be substituted for blankets- two hand towels can be substituted for a belt.) Like Ramanand sensei says “Let’s Try. No, let’s DO!!”
tadasana- mountain pose
vrksasana- tree pose
utkatasana- chair pose
utthita trikonasana- triangle pose
virabhadrasana 2 -warrior 2
virabhadrasana 1-warrior 1
urdhva mukha svanasana- upward facing dog
adho mukha svanasana- downward facing dog
upavistha konasana- wide angle seated forward bend pose
janu sirsasana- head to knee pose
Viparita karani- legs up the wall pose
swastikasana- simple cross leg pose- counting down at the pace of your breath from 20 to 1
Dominica’s next My Home Practice class is Thu Jan 23rd at 15:00. The focus will be an easy restorative sequence. See details on the special class page.
This sequence is good for conditions that need to relieve tension from the abdomen, and promote better circulation in the abdominal organs. It also creates relief for heavy menses.
Props: bolster, 3 blankets, 2 blocks, 2 belts, 1 chair, 2 sandbags (optional)
Time: 15 min short practice or 30 min long practice
Each pose should be held comfortably for 2 to 6 min as your ability enables.
Photo sequence from left to right
1 ) Supta upavista konasana
2 ) Supta badhokonasana,
3) Setubhanda sarvangasana legs open
4) Setubhanda sarvangasana legs badhakonasana or svastikasana ( support outer thigh/calves)
5) Upavista konasana chair edge below shoulder blades, upper shoulder supported on bolster, back of neck and head resting on blanket. Be sure pelvis is neutral, abdomen is not pushing forward, and there is no compression on back. If using sandbag, weight should be placed close to the hips joints.
6) Bhadokonasana Outer thigh supported as needed.
7) Savasana 2 chairs belt at knees- thighs parallel, ankles wider apart than knees.
All of these postures encourage releasing tension and circulating energy in the abdomen. There should be no tension in the neck or shoulders, keep the facial muscles soft. Observe your breath to increase its quality and encourage relaxed and even inhalations and exhalations in the pose.