Whether a supplement to an existing fitness regimen, a continuation of a studio yoga practice or the foundation of your wellness routine, a good home practice can serve as a powerful anchor for your wellbeing. And, whether you've just begun considering a home practice or have long since established one, it (like most things of lasting value) merits pausing a few moments to ask two crucial questions--why and how?
Allow me to start by addressing the more intangible of those two questions—why—first. If you’re reading this, odds are you’ve already had some experience with yoga, whether you’ve taken a few introductory classes or have invested a substantial amount of time and effort into your practice. And, while our teacher is an important guide, assisting you in laying the essential foundations of your yoga practice, and the friends and fellow yogis who join you in the studio can serve as a wellspring of energy and support, you are almost certain to encounter a time when going to a class just isn’t going to work, whether due to obstacles or conflicting responsibilities. In those moments, having a well-established home routine offers you the means to center yourself in a private and convenient space, whatever else is happening within you or around you. Because, despite the name, a home yoga practice travels with you wherever you go. It transforms the world into a private gym that charges no fees and never closes. It requires little to no equipment, no instructor and, best of all, requires no time other than what works for you in the moment. And true yoga is meant to do exactly that: to accompany you outside the home or studio and provide you with strength, when and how you need it, without relying on anything but yourself.
And having said that, I’ll step down from my yogi soapbox and get down to all the nuts and bolts of a home practice by addressing the more practical of our two questions—how?
Getting set up:
Ideally, you should pick up a room or space that is quiet and free from distracting objects, curious pets and lingering family members. It doesn't have to be a large space. In fact, so long as the space can accommodate you and a yoga mat and has enough room left over for opening your arms and legs out to the sides, you are all set. (This small practice space concept is something I’ll be discussing further in my upcoming blog on travel yoga) Along with your mat, props to consider are a pair of yoga blocks, a strap, blankets and a yoga bolster. A quick walk through your house can provide easy substitutes with books, a sports towel or belt, bath towels and firm cushions easily replacing the respective yoga items.
Playing music in the background is a completely personal choice and I encourage you to experiment. There are many strong and varying opinions on music amongst even the most respected and popular yoga teachers, but most will advise the same—build the practice that works for you. If you find that some background music enhances your practice and helps you relax and focus, then let the records spin. However, if the music becomes a distraction, focusing you on the sounds of your playlist instead of your breath, your inner voice and the absolute present moment that we all seek through yoga, then put the music aside.
More important, however, than your space and equipment is when you practice. Timing, despite the popular expression, is not everything. But some consistency definitely helps your practice. Rolling out your mat at the same time of day will help establish a healthy routine, hasten your progress and, in general, allow you to quickly attune to your overall condition every time you step onto your mat. You should practice in light, comfortable clothing with an empty or nearly-empty stomach, preferably at least 2 hours following a meal.
How and what do we practice?
With the ever-increasing number of studios and instructors and the constant evolution of new styles or fusion classes, yoga is now more accessible and enticing to prospective students than ever before, making it possible for just about anyone to find their ‘perfect’ class. And just as there is no single studio, instructor or type of yoga that suits every student, there is not a one-size-fits-all sequence or approach to your home practice. What works for one may feel completely unsatisfying to another. Even your own needs may change from week to week as your desires, health and circumstances change. The sweaty vinyasa flow you found so invigorating all summer may leave you feeling exhausted in the fall as school begins or you find yourself changing homes or starting a new job. But herein lies the magic of your home practice. It's yours. Dedicating some time to yourself to grow in self-awareness, to become more connected to your body and to shape your practice accordingly is what yoga is all about. The benefits of just ten minutes spent dedicated to a few poses, focused on proper alignment while remaining fully conscious of your breath far outweigh the poor gains netted from a full hour of distracted practice with poor alignment and your mind distracted in every direction.
Yoga poses can be can be divided into several broad functional categories. As you gain understanding of their energetic effects on the body, you will become with more comfortable with creating your own sequences to practice. While I have added a few extra pose groups into the basic template (see below), there are 8 major groups which serve as the foundation of a well-rounded yoga sequence: opening poses, Sun Salutations, standing poses, inversions, backbends, twists, forward bends and closing postures, all ending with Savasana, or Corpse Pose. By practicing in this order, you provide your body with time to warm up and cool down while building healthy intensity in the interim. Just as music has verses, choruses, bridges and outros, the structure of the basic template is designed to complement the natural rhythm of the body both physically and mentally. With a thoughtful, solid foundation and a bit of consistency, you will quickly find yourself developing a safe and nourishing home practice.
With that in mind, a basic template of a linear Iyengar-based sequence will look like this:
Centering: Sit or lie down on your back and begin with a simple breathing exercise or meditation. Let yourself relax and focus.
Opening poses: Practice a few simple poses to warm up the body (e.g. cat and cow, hip or groin openers). Let these poses be aligned with what your focus or theme is for your practice.
Sun Salutations (Surya Namaskar)
Standing postures
Arm balances
Inversions
Abdominal and/or arm strength postures
Backbends
Supported Shoulderstand
Twists and/or forward bends
Corpse Pose (Savasana)
Depending on your preferences and circumstances, you can omit pose groups. However your structure your practice, it is strongly encouraged that you close with a minimum of 5 minutes of quiet savasana so as round-out and close your practice in a calm and centering way.
Example Sequence
The following is a beginning home-practice sequence you can perform at any time. Add or skip poses as you’d like, depending on your energy level and personal preferences.
As with any practice, listen to your body and allow your breath to be smooth, expansive and fluid. Hold each pose for at least 5 full breaths.
Let's practice!
Child’s pose (Balasana)
Cat and Cow (Marjaryasana and Bitilasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Mountain Pose (Tadasana)
Tree Pose (Vrksasana)
Sun Salutations (Surya Namaskar) - Three rounds
Warrior 2 (Virabhadrasana ll) - Triangle (Utthita Trikonasana) - Side Angle Pose (Utthita Parsvakonasana
Standing Forward Bend (Uttanasana)
Warrior 1 (Virabhadrasana l) - Intense Side Stretch Pose (Parsvottanasana) - Hand to foot Pose (Padahastasana)
Wide-legged Forward Bend (Prasarita Padottanasana)
Child's Pose (Balasana)
Bridge Pose (Setu Banda Sarvangasana)
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Head to Knee Pose (Janu Sirsasana)
Seated Forward Bend (Paschimottanasana)
Supported Shoulderstand (Salamba Sarvangasana)*
Plow Pose (Halasana)*
Corpse Pose (Savasana)
*Poses can be omitted for those not inverting, or replaced with Legs Up the Wall Pose (Viparita Karani)
***For more in-depth information, see my upcoming blog on Advanced Yoga Sequencing.***
