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.