The ABC’s of a home yoga practice part three!

Hello again all my friends, lets finish this sucker!

SO!  We have done our sun salutations, we have done our standing postures, balance postures and abdominal postures. Now it is time for inversions! There are several inversions to choose from.  If you are totally new, I think dolphin is your best bet;

So much like a dolphin...

This posture strengthens all the muscles you need to invert.  Then you can do Sirsasana;

King of the asanas!

Other options include Halasana (plough posture) Adho Mukha Vrksasana (hand stand) Pincha Mayurasana (peacock pose) and so on and so forth.  You can use shoulderstand as your inversion if you want here, but I like to hold onto that pose until the end of practice.  Always do a counter pose to your inversion.  Balasana (childs pose) is always a good option.

Next, we move on to the heart openers!  These postures are soooooo good for us, because they reverse our Westernwe tendency to hunch forward.  I used to hate heart openers because I was so used to rounding forward.  Now I love them! Some excellent heart openers include; Bhujangasana (cobra pose);

Make like a snake friends.

Urdhva Mukha Svanasana (upward facing dog);

Only the hands and feet touch the mat!

Setu Bandha Sarvangasana (bridge posture);

Move your chest to your chin, not your chin to your chest.

Ustrasana (camel posture);

Move your hips as far forward as you can! Like you are pressing them against a wall

And the big finish, Urdhva Dhanurasana! (upward facing bow pose);

WEEEEEEEEEEEEEEE!

Other options?  Supta Virasana (supine hero pose), Salabasana (locust Pose), Dhanurasana (bow posture) and matsyasana (fish pose).  Do at least one heart opener every practice, you will feel awesome!

Now that you have done all the bending of you back, we will move into twist!  Twists are awesome counter postures (postures that help to bring the body back into balance after a posture series) for inversions and back bends.  That’s why many wise people say to put them here in your practice.

I love twisting lunge;

Good for the hip flexers too!

Ardha Matsyendrasana (half lord of the fishes pose);

Yeah, the name it a mystery to me too...

And Bharadvajasana 2 (pose named of a sage)

He must have been a pretty neat guy that sage!

You can also twist your chair, twist your triangle, twist your right angle and so and and so forth.  You can even do a supine twist with your knees drawn into your chest, and then released to the floor beside you.

After all of that, it is time to cool down.  Here you will do your forward bends and other stretches.

Ardha hanumanasana (half monkey posture);

just half a monkey.

Full Hanumanasana (monkey posture);

Just a full monkey

Nice hip openers, with your calves stacked one on the other, reaching forward;

most likely will hurt so good.

Paschimottanasana(west side intense stretch post);

try to breath deeply here! It is good for your belly.

I also love Janu Sirsasana (head to knee pose), Upavistha Kinasana (I have no translation for this), Kurmasana (tortoise pose) and so on and so forth.  ust stretch out whatever you feel needs stretching here!

I like to end my practice the Ashtanga way.  After your forward bends, you could easily move into savasana and be a happy camper.  But I like to close with shoulder stand;

Queen of the asanas!

On account of it being the best counter pose for everything!  I esspecially recomend practicing shoulder stand every time you practice head stand.  This posture is calming and cooling and will bring everything back into balance.  That is why I agree with the ashtangies to put it here, and not with the other inverstions.  Then I do Halasana (plough pose)

Close your eyes and feel how good you feel!

And now the reason we all came;

Imma corps.

Savasana.  Give yourself ample time for this posture, at least five minutes.  It is the most important.

So there you have it!  My ABC’s guide to practicing at home.  Please let me know if you have any other questions, or any other readers requests at all!  I love hearing from you!

Have an awesome rest of your day peeps.

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4 thoughts on “The ABC’s of a home yoga practice part three!

  1. I’m actually really glad I found this post– I’ve been having upper back pain and have been looking for some yoga poses to do for it

    Thanks for sharing 🙂

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