Monday, January 7, 2013

The 10 Minute Home Asana Practice

This short sequence is from Yoga International. There is a whole article associated with it. If you'd like to read more, it's called Right at Home.

A satisfying and effective home practice is easier than you think.
By Kate Hanley

10-Minute Sequence
Jason Crandell starts his own home practice with this simple series of poses. “It works great by itself, but a lot of times all you have to do is start. After these 10 minutes, your practice can gain a momentum of its own and go in any direction—whether it’s quiet and restorative or physically vigorous.”

Supta padangusthasana I (reclining big toe pose I)

Lie on your back. Hook a belt around your right foot and raise your foot up toward the ceiling, drawing the shoulder blades onto your back. Hold for 5 breaths and switch legs.

Supta padangusthasana II (reclining big toe pose II)

Repeat reclining big toe pose on the right leg. This time, as you exhale, open the leg out to the side. Hold for 5 breaths, and then switch to the left leg.

Adho mukha sukhasana (seated forward fold pose)

From a seated position, fold at the hips and walk your fingertips forward until your arms are fully extended. After 5 breaths, sit up, change the cross of the legs, and repeat.

Adho mukha shvanasana (downward-facing dog pose)

Press up into downward dog. Keep your knees bent—and your heels lifted. As you exhale, lift your sitting bones, press your thighs back, and stretch your heels toward the floor.

Anjaneyasana (low lunge pose)

From downward dog, step your right foot forward between your hands, drop your left knee to the ground, and bring both hands to your right knee. After 3 to 5 breaths, switch legs.

Adho mukha shvanasana (downward-facing dog pose)

Press up into downward dog once again. Bend your knees slightly and lift your sitting bones up toward the ceiling. Exhale, press your thighs back, and stretch your heels toward the floor.

Eka pada rajakapotasana (pigeon prep pose)

Bring your right leg forward into pigeon pose, keeping your left leg extended behind you. Hinging at the hips, rest your forehead on your arms. Hold for a minute, and then switch legs.

Balasana (child’s pose)

Kneel on the floor. With big toes touching, open your knees wide and fold forward at the hips. Rest your forehead on the floor and stretch your arms out in front of you.

Kate Hanley is a yoga teacher, an author (The Anywhere, Anytime Chill Guide), a blogger, a mind-body coach, and a champion of short, regular practices.

1 comment:

Laurel and Noah said...

This is just what I need.