Om Shanti: A Yoga Blog

I’ve noticed at the studio where I practice and at the studios where I teach that attendance keeps dropping as we move from fall into winter. The drop isn’t precipitous, but it is noticeable. I think there are a few explanations for this. We recently turned our clocks back, so there’s an hour less of sunlight in the evenings. For whatever reason, people seem less inclined to do yoga when it’s dark out. It’s also getting colder, and, again, for whatever reason, people seem less likely to do yoga, or any other physical activity for that matter, when the temperature goes down. Another thing that’s happening is that it’s fast approaching holiday season again. With shopping, holiday parties, trips, etc. on the horizon, people often find themselves very busy during the last few weeks of the year. Going to yoga class seems to fall down the list of priorities pretty quickly. But there is a way to keep up with your practice, even if you can’t make it to class: Do yoga at home.

Here’s a simple, but effective, sequence for a home practice. It takes about 45 minutes to an hour, and can be done by anyone of just about any level.

1. Sit in Virasana for two minutes, starting Ujjayi breath.

2. Hang forward in Uttanasana for one minute, developing Ujjayi breath.

2. 5 cycles of Surya Namaskara A.

3. 5 cycles of Surya Namaskara B.

4. Warrior I, Warrior II, Triangle Pose, Parsvakonasa sequence. 5-10 breaths each pose. Do both sides. Optional Vinyasa after each pose.

5. 3 rounds of Bridge Pose or Urdvha Danurasana.

6. 3 rounds of Navasana.

7. Paschimotanasana (Seated Forward Bend).

8. Baddh Konasana (Bound Angle Pose).

9. Savasana (Corpse Pose).

Disclaimer: I am not a certified yoga instructor, and the ideas and opinions expressed here are not intended to be formal instruction on yoga poses. If you plan to start up a yoga practice, or if you have one and plan to do any of the yoga poses described in this blog, please seek out an experienced, living, breathing yoga teacher to guide you with hands-on instruction.