Self-practice is a challenge for everyone. Some struggle to find the motivation to roll out the mat, create a space and just get on with it, preferring to go to class and have a teacher guide them and tell them what to do. Others when they do have the inclination to practise at home, just don’t know what to do.
So, we have prepared a sequence here for those who are new to yoga, or have only been practising for a few months. It covers the basics and how to safely get in and out of the poses. Look at the images as well as reading the instructions carefully. These are laid out in such a way as to help you gain maximum benefit.
1. Sukhasana (comfortable pose) and 2. Parvatasana (Interlocked mountain)
Sit on a firm support to counter stiff hips and give the lower spine mobility. NB if you feel you are falling backwards, sit even higher. Cross the legs and squeeze the knees downwards. Interlock the fingers and raise the arms up stretching the palms of the hands towards the ceiling. Inhale deeply, exhale deeply. Bring the hands down and change the interlace of the hands. Repeat. Change the cross of the legs and repeat the cycle.
3. Tadasana (Mountain pose)
Spread the toes. Draw the kneecaps up and press the thighs back. Press the tailbone forwards and lift the front abdomen. Lift the chest. Broaden the collarbones. Stretch the arms and hands towards the floor. Extend the crown of the head towards the ceiling. Inhale deeply, exhale deeply.
4. Urdhva Hastasana (Raised hands pose)
Raise the arms above the head, palms facing forwards. Use the same actions as Tadasana for the legs. Stretch the ribs, arms, elbows, wrists and hands towards upwards. Draw the shoulder blades down the back. Inhale deeply, exhale deeply and release.
5. Vrksasana (Tree pose)
Use a wall to help you balance. Take your weight onto the left leg. Draw the right foot up with the right hand. Hold the ankle as high up the inside of the right thigh as possible. Press the foot against the thigh and the thigh against the foot. Keep the left leg very straight. Press the tailbone in and stand up as straight as you can. Grip the right buttock and extend the right knee outwards and down towards the floor. Inhale deeply, exhale deeply and bring the foot down. Repeat on the other side.
6. Utthita Trikonasana (Extended triangle pose)
Use a chair. Start from Tadasana. Jump or step the feet 3 1/2 feet apart and make the outer edges of your feet parallel to the outer edges of your mat. Stretch the arms out to the side. Turn the left foot in and the whole of the right leg out. Keep both legs straight with the kneecaps firms as you bend from the waist to the right. Bring your right hand down to the chair and press down firmly. Turn your left hip and shoulder to the ceiling and rotate the spine. Keep looking straight ahead. Inhale deeply, exhale deeply. Grip the hips, press the feet down and come up. Turn your feet to the front. Jump or step the feet together back to Tadasana. Repeat on the other side.
7. Utthita Parsvakonasana (Extended side angle pose)
Use a brick or some books as a prop for this pose. Jump or step the feet 4 foot apart and make the outer edges of your feet parallel to the outer edges of your mat. Stretch the arms out to the side. Turn the left foot in and the whole of the right leg out.
Bend the right knee until the knee is over the heel. DO NOT LET YOUR KNEE GO PAST THE HEEL. Keeping the left leg very straight bring the right hand down to the brick and extend the left arm up and then over the head. Press the tailbone in and turn the hips and shoulders towards the ceiling. Stretch from the ankle, the leg, the waist, the ribs, the armpit and the arm. Look up at the ceiling under your top arm. Inhale deeply, exhale deeply. Press the feet down, grip the hips, straighten the legs and carefully come up. Turn your feet to the front and jump or step the feet back to Tadasana. Repeat on the other side.
8. Virabhadrasana II (Warrior II pose)
Begin in Tadasana. Jump or step the feet 4 feet apart and make the outer edges of your feet parallel to the outer edges of your mat. Stretch the arms out to the side. Turn the left foot in and the whole of the right leg out. Kept the left leg very straight and imagine someone is pulling your left arm from the left. Press the tailbone in and keep the spine upright as you bend the right leg until the knee is over the heel and the thigh is parallel (or as close as you can make it) to the floor. Gaze along your right arm at your middle finger. Inhale deeply, exhale deeply. Press the feet down, grip the hips and straighten both legs. Turn your feet to the front and jump or step back to Tadasana. Repeat the other side.
9. Parsvottanasana (Sideways extension pose)
Begin in Tadasana facing a ledge or back of a chair standing about 50cm away. Put your hands on your waist. Take a deep step back with the left leg. Keep both legs straight and the thighs firm. Press down strongly with the big toe of the front foot. Draw the left hip forward and the right hip back. Keep the hips level and spine straight as you bend forwards from the waist until your back is parallel (or as close as you can make it) to the floor. Extend the hands over the chair or cup your hands on the ledge. Stretch the arms and keep looking between your hands. Stretch your chest and chin forwards. Inhale deeply, exhale deeply. Return your hands to your waist. Press the feet down, grip the hips and come up with a straight back. Step forwards and bring the feet together. Repeat on the other side.
10. Uttanasana (Hands on chair extension pose)
Stand about 1 metre away from the back of a chair or a ledge. Place your feet shoulder width apart, with the outer edges of the feet parallel with the outer edges of the mat (you should look slightly pigeon-toed. Spread the toes and make sure the thighs are firm and lifting. Put your hands on your hips and, keeping the back straight, bend forwards from the hips and extend the hands over the back of the chair or cup your hands on a ledge or wall. Press the spine into the back and stretch the chest and hands forwards. Look between your hands. Inhale deeply, exhale deeply. Return your hands to your hips and come up with a straight back.
11. Salamba Sarvangasana (Whole body supported pose)
Build a base of four foam blocks or lots of blankets neatly folded. Fold the mat over the top of the base. The higher the base you build the more comfortable your will find this pose. Make sure the base is firm and well constructed. Put a chair in front of the support about 12 inches away. Lie down on the support with your head on the floor, making sure your shoulders are well on the support. Take hold of the front legs of the chair and place your feet up on the chair (it helps if your toes reach the back edges of the chair). Lift your hips up towards the ceiling and try to get your chest to your chin. Relax the abdomen and breath deeply. Soften the gaze of the eyes. Come down after a minute and slowly roll to the side and come up.
12. Ardha Halasana (Half plough pose)
Keep the same support as Salamba Sarvangasana, take the chair around to the head side of base. Place it about 50cm away from the support. Lie back down in position with the head on the floor and shoulders on the support. Cup the hands next to the sides and press down into the floor to help bring the legs up and over the head and onto the chair. Once there, straighten the legs and press the arms and fingers down into the ground to help lift the spine. Breath deeply into the stiffer areas around the shoulders, upper back and neck. After about a minute slowly roll back down the way you came.
13. Savasana (Corpse pose)
Everyone’s favourite! Lie down on your back with your arms by your sides, palms facing upwards. Make sure your lower spine is long; you can lift your lower back an inch or so and use your thumbs to help you. Ensure the back of the head and neck are even and extended. Then release, relax, let go and close the eyes. Breathing deeply, evenly and with relaxation, take five breaths observing the in-breath and the out-breath. Then return the breathing to normal and lie for a further 2 minutes. To come out, bend the knees, hug them to the chest and then roll on to your side and carefully come up.
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