Gentle Home Practice

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This should take 20-30 minutes. Of course you can shorten or lengthen it to fit the time available.

 

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Pranayama – equal turning breath.

Seated comfortably on floor or chair. Take several breaths, counting in for 4 and out for 4, then adding short pause at the top of the inhalation and bottom of the exhalation. Repeat for a few minutes.

 

Seated Warm ups on floor or in chair:

·      Inhaling arms up, exhaling arms down 4 times

·      Side stretch

·      Twist to each side (hold 5 breaths)

·      Extend all fingers out (inhalation) and make fist (exhalation) 10 times

·      Stretch and separate toes 10 times

·      Joint rotation: ankles, knees, hips (circles) then wrists, elbows, shoulders (circles)

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Table Warm ups: (optional, can skip it if knees or hips object)

·      Cat/cow (round back with exhalation, flatten with inhalation)

·      Child’s pose

cow-and-cat-pose.jpg

Standing poses

·      Mountain, stand tall and line up the joints, tighten and release 3 times

·      Balance – stand on one foot and just lift the other off the floor. Remember to find gaze point for eyes, and engage abdominal muscles Hold for 5 breaths. Switch sides.

·      Forward roll down (exhaling) and up (inhaling)

·      Warrior 2 (wide stance, one foot points away and that knee bends, the other points forward and that leg straightens. Hold for 3 breaths each side

Warrior 2.png

Lying on back or sitting on chair

·      cross over twist (Knees drop one way, head and arms go the other) Hold 5 breaths each side

·      bridge, feet on floor, tilt pelvis and roll up (inhaling) and down (exhaling) 3 times

supine cross twist 2.jpeg

Relaxation – rest for a few minutes, focusing on breathing and not thinking