Recently I have been talking with my students about how to commit to a daily home yoga practise and make it achievable. A home practise gives you the freedom to choose what your body and mind needs and the time to advance your practice. Pick a time and space in your house and commit to it. Sometimes this means getting up before the rest of the house.
My home practise at the moment is all about going slowly, nurturing and turning within keeping myself strong and healthy during the winter season.
Here is a 15 minute flow that I have been enjoying:
Cat/Cow with flipped wrists
Refine your frame and flush your filters. Flipping your wrists allows you to open your wrists, collarbones and upper lungs which is fantastic for the winter time. This position can feel uncomfortable at first but will feel more natural with time. If your comfortable with flipped wrists play with it in plank or down dog too.
- Start in tabletop and spin your fingers to face your knees.
- Inhale, to drop the belly and open the chest and throat.
- Exhale, to round the spine and push the ground away.
- Continue for a minute.
Downward-Facing Dog Pose (Adho Mukha Svanasana) to plank flow
Strengthen your core and warm your body.
- From down dog, inhale forward to plank
- Exhale back into down dog
- Repeat in rhythm with your breath x 5
Pigeon Pose (Eka Pada Rajakapotasana)
Open your hips and turn within.
- From down dog, draw the knee into the chest and place the right knee behind the right wrist. Lengthen your left leg back behind you.
- I like to stay upright for a few breaths before coming down onto my forearms.
- Repeat on the left side.
Ground your energy, open your shoulders and hips.
I like to come into this pose from pigeon taking the back leg around and over the top with a block under the sit bones for a bit more height. You can also come into this position from keeling.
- From a kneeling position, cross your right leg over your left just above your left knee. Exhale and sit back onto your block, keeping the knees aligned on top of each other.
- Lift your left arm out to the side, turn the thumb to face down, bend the elbow and reach the hand up your back with the palm facing out. Reach up with your right arm, bend your right elbow, drop your hand down behind your neck towards your upper back. Your hands may meet but they don’t have to. Breathe & repeat on the opposite side.
Calm the mind & strengthen the lungs. Ujjayi pranayama.
- Find a comfortable sit. Close the mouth and inhale and exhale through the nose.
- You should be able to hear this breathe, a ocean like sound.
- Continue for a couple of minutes.
Happy Winter practising. I hope this sequence helps inspire your home practise. I would love to hear what you have been practising. If you are unfamiliar with the yoga poses above, keep a look out on my Facebook page and I will post a video soon.