Yoga at Home, Yoga for the Snowed In

As I sit in my home office, “iced in” with a winter wonderland outside my window and yoga classes cancelled, I thought it might be helpful to offer a simple yoga practice that you can do at home.  Maybe you’re too busy to make it to your class or if you’re in the Midwest, your yoga class is likely cancelled.  Stay home, stay warm and enjoy some yoga for you!

Home Practice 1 (approximately 35-40 minutes) 

Breathing:

Begin by sitting tall in a comfortable position or lying on your back. Begin to notice your breath. Don’t change it yet - just observe your breathing pattern.  Allow the breath to begin in the belly. Let your belly rise and fall with your breath.   If you like, move into a 3-Part-Breath, where your breath starts in the belly, moves to the lower ribcage and then the chest. Repeat 6-8 times.

Warm-Up:

Come unto all 4’s - making sure your hands are under your shoulders and knees under your hips. Gently move into Cat & Cow Stretch - inhale and gently arch your back, drawing your sternum forward (Cow) and exhale reversing the motion, rounding your back, drawing your chin toward the chest. Repeat 6-8 times.

Next, from All 4’s, move into Spinal Balance where you extend opposite arm and leg away from your center. You want to think about lifting out more so than up.  If you find it too difficult to do both arm and leg - try focusing just on the legs - lifting one and then the other — and then switching to arms. Repeat 6 times.

Transition to Standing:

(A) If you’re comfortable with Downward Dog, from All 4’s, press up to Downward Dog. Make sure your hands are spread wide and pressing evenly into the floor. Lift your sit bones up toward the ceiling and let your heels feel heavy towards the floor. You may bicycle your legs and then hold the pose and breathe. Stay for 3-5 breaths and then walk the feet in to a Forward Fold.  Gently roll up to Mountain Pose when you’re ready.  

(B) If you’re not comfortable with Downward Dog, from All 4’s, gently step up with one foot and then the other to come to a Forward Fold.  Your knees can be bent as you let your upper body hang like a ragdoll. Breathe and stretch for a few breaths and when you’re ready, slowly roll up to Mountain Pose, standing tall.

In Mountain Pose, stand tall and breathe. Let your shoulders stack over your hips and gently draw your belly in supporting your spine. When you’re ready lift the right arm overhead, and then the left. Continue to alternate sides for Side Stretches 6-8 times.  

To finish our warm-up choose a flowing movement that’s comfortable for you. If you do Full Flows or Sun Salutations in class, this would be a good time to do 4-6 of those, making sure to pace yourself and move with your breath. If you’d like something less rigorous, try Sunflowers:

Let your stance be wider than your shoulders, with the feet slightly turned out. Inhale and lift your arms overhead, and exhale as you bend and hinge forward.  This should feel like a deep kneebend.  Just make sure that your knees stay over the ankles to keep the knees safe. Continue 6-8 times. 

Work:

By now, you should feel warmer; with your heart beating a bit faster. Choose 3-4 standing poses that you enjoy and hold each pose 3-5 breaths. Be sure and do the poses on both sides. Here are some options (choose the right combination for you):

a) Warrior 1 - Warrior 2 - Reverse Warrior

b) Standing Lunge - Warrior 2 - Extended Side Angle

c) Warrior 1 - Warrior 2 - Triangle

Next, choose your favorite balance pose.  Options may include Warrior 3 or Tree Pose.  It’s ok to start small. Start in Mountain Pose and find something for your eyes to focus on that’s not moving. Gently let the standing leg have your weight and find the balance position that’s right for you today. Try to maintain a steady breath while balancing.

Cool-Down:

Choose a couple of gentle stretches that are comfortable for you. Coming down to your back, draw the knees in toward the chest.  You may rock side to side or just hold the pose and breathe. 

Let both feet rest on the floor and prepare for Recline Pigeon.  Gently draw the right ankle over the left knee. You can stay here - feeling the stretch in your hip — or gently lift the left foot off of the floor. Breathe and hold the pose for 6-8 breaths.  Repeat on the other side.

We’ll finish with Pelvic Tilt.  Keeping your feet on the floor with legs bent, gently inhale and arch your back so that your low back lifts from the floor. As you exhale, reverse that motion, tilt the pelvis under and let the low back be in contact with the floor. Continue this exercise with your breath 6-8 times.

Now for the most important part — Relaxation Time. Find a comfortable position on your back or on your side.  Make sure that you’re comfortable with an eye pillow, a blanket or jacket.  Notice your breath — and allow your breathing to return to its normal pattern.  Allow each muscle in your body to relax.  Let go of thoughts and plans and allow yourself to rest.  Continue in Relaxation for 5-10 minutes.

 Enjoy & Be well…