A great way to get your home practice started is to follow a set program. It doesn’t have to be a complicated one! Five poses a day is enough for you to feel the benefits and a great way to get started without it feeling like a burden. You can use the guide listed below, or set up your own weekly plan with poses best suited to your personal preference.
Guidelines/Inspiration: practice with integrity; in a time frame that suits you. ‘Integrity’ meaning that you give each and every pose your full awareness and practice with vigour and enthusiasm. It’s fine if you only have 1 minute available for each asana- 5-10 minutes of yoga is better that no yoga at all! If you have 30 or 60 minutes available; so much the better. Then you can immerse yourself in finding your way in and out of each pose and experimenting with modifications, variations and long holds.
In every session:
- Opening Meditation: seated in a comfortable position, sing the sacred mantra, “Aum Hari Aum” for at least 3-10 rounds.
- Warm Up: 2-3 sun-salutations
- Gauranga breathing
Day 1
- Hero
- Seated Forward Folds
- Pigeon
- Splits
- Sage Twist
Day 2
- Standing Forward Fold Big Toe Pose
- Chair
- Mountain Pose
- Downward Dog
- Supine Twists
Day 3
- Warrior 1
- Warrior 2
- Warrior 3
- Standing Split
- Wide Stance Standing Forward Fold
Day 4
- Bridge
- Camel
- Dragon Hip Openers
- Wheel
- Child’s Pose
Day 5
- Triangle
- Garland
- Seated Wide Angle Forward Fold
- Churning Butter
- Legs up the Wall
Day 6
- Cat-cow
- Plank
- Side Planks
- Crane
- Handstand
Day 7
- Sacrum Circles
- Reclining Big Toe Series
- Sleeping Butterfly
- Supported Fish
- Corpse Pose
Add yoga to your life on a daily basis and
watch how your life starts to change!
Namaste Sami
Developing a Home Practice Part 1: Safety First
Developing a Home Practice Part 2: Injury Prevention