5 Poses for Yoga at Home (VIDEO)

October 14, 2013

The temperatures have decreased and our laziness has increased. This is the perfect time to start a home yoga practice. You only need 3 things, a yoga mat (or towel), quiet open space and a glass of water.

When practicing at home, most people have no idea where to begin. I crafted a very easy sequence that you can use anytime and anywhere.

1. 15 second breath (Cat Cow)

I had a stressful day at the office. I could feel my tension bubbling in my neck. When I arrived home, I remembered that have the power to lower my stress with the cat/cow movements. Take a deep inhale for 7 seconds and arch your back. Then I hold the breath for one second. Next, exhale for 7 seconds. Deep and slow breathing is the fundamental building block of yoga. It is also the basic element of life.

2. Heart Expansion (Puppy Dog Pose)

It‘s no surprise that we carry so much pain in the heart. The heart is the seat of the soul and the body’s emotional engine. In yoga, I like to practice Puppy Dog pose to open my heart and my hips. Puppy Dog pose helps me let go of the burdens and stimulate circulation throughout the body.

3. Gut Instincts (Down dog Twist)

Butterflies in the belly, a nervous digestive system and gas are all signs that you are dealing with mental anxieties. Try a deep downward dog to free up the tangled mess inside. Moving your belly will help you release tension and stimulate digestion.

4. Hips don’t Lie (3 Legged Dog)

Our hips may become tight from sitting at a desk 8 hours a day, impact sports or just underutilization. The 3 legged dog opens the hips and strengthens the quads. The 3-legged dog is a great way to warm up the hips and take pressure off the spine.

5. Relaxation (Child’s Pose)

Just resting in child’s pose will help open up the back, build flexibility in the hips and relieve any tension in your head. At the end of a long day, just take a deep breath and relax into your child’s pose.

If you need a little more support in your home practice, order the Soulful Flow Yoga DVD or watch my 5-minute video

For more info, email me at sari@anacostiayogi.com or call 202-581-0879.

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Order the Soulful Flow Yoga DVD $14.99