Doing yoga in your own home gives you the opportunity to tone your body and calm your mind whenever you want and at your own pace. Set a specific time each day for your practice. Find a quiet spot and spread out your yoga mat. Wear comfortable, loose clothing. Turn off your TV, cell phone and computer. Sit cross-legged on your mat and take a few moments to focus on your breath and set an intention for your practice.
Sun Salutation
Start with a salute to the sun. Stand at the front of your mat with your arms by your sides. Inhale, lift your arms overhead. Exhale, bend forward and reach for the floor. Inhale, lengthen your spine forward and stretch your arms alongside your ears. Exhale, bend forward and reach for the floor. Inhale, rise to stand and stretch your arms overhead. Continue the entire sequence four to nine more times. This sequence connects you to your breath, stretches your body and engages your abdominal muscles.
Downward Facing Dog
Place your hands flat on the floor and exhale as you walk your feet to the back of your mat. Your seat reaches toward the ceiling, with your body in an upside-down "V." To create a firm foundation, press your palms into the floor. Press your feet into the floor and stretch your heels -- which will most likely be off the ground -- back and down. Take five full breaths.
Core Strengthener
Inhale, lengthen your spine forward so your shoulders are directly over your hands and your body is in the top of a push-up position for plank pose. Lift your inner thighs and your belly. Breathe into your lower back. Hold for a few breaths. Exhale into downward facing dog. Repeat four times.
Boat Pose
Sit on your mat with your feet flat on the ground and your knees bent. Engage your abdominal muscles by drawing your navel in and lengthening the sides of your body upward. Lift your feet off the floor and either straighten your legs or bend your knees so your shins are parallel to the floor. Stretch your arms out in front of you. Balance on your sit bones and focus on your breath. Hold for a few breaths to strengthen your abdomen, hip flexors and spine, minimize stress and improve digestion.
Relaxation
End your practice with savasana, or corpse pose. Lie on your back with your legs slightly apart and your arms at your sides with your palms facing upward. Take a deep breath in and make fists with your hands, flex your feet and scrunch your face. Exhale and relax completely. Your fingers naturally curl and your feet turn out to your sides. Focus on your breath and stay in the pose for at least five minutes.
References
- "Light on Yoga": B.K.S. Iyengar; 1976
- "Yoga Journal": Full Boat Pose
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