Starting my home yoga practice…

yoga

I’ve been wanting to start a home yoga practice for several years now. The Yoga Journal article “Bringing Your Practice Home” by Judith Lasater was just the kindling I needed to get my practice going.  Note to self:  hold poses longer, increase number of breaths, move spine in all directions!

Warm up
Downward Dog – stretch hamstrings & calves; open chest & shoulders

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Standing
Triangle – stretch back, legs, hip joints
Side angle pose
Warrior I, II, III, Reverse
Tree
1 Legged – balance
Surya namaskar

Arm Balances
Cobra and Bow – to strengthen back muscles and posterior shoulder muscles, stretch chest, create mobility in the spine.
Crane
Firefly
Side Plank
Plank
Chaturanga Dandasana

Inversions (head lower than heart)
Shoulderstand
Plow
Headstand – keep weight out of wrists and into fingers and inner hands
Handstand
Forearmstand
Legs up the Wall – to rest legs and flush internal organs, quiet mind

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Backbends
Cobra
Locust
Upward facing dog
Upward facing bow
Pigeon
Camel

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Twists

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Forward Bends
Uttanasana

Floor Poses (quieting for nervous system and mind)
Head-to-Knee Pose – stretch hamstrings, back, lower back; open hip on the bent-knee side
Baddha Konasana
Lotus
Hanumanasana
Cow face pose
Supta Padangustahasana
Reclining Hero
Seated Forward Bend – stretch hamstrings, gently increase pressure on digestive organs of digestion

Restorative
Savasana integrates your whole practice. – 15-20 min reduces stress, improves immune function, increase sense of well being

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