Self-Practice Journal

Yoga For the Holidays: 45 minute Self-Practice Routine

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.


5 thoughts on “Yoga For the Holidays: 45 minute Self-Practice Routine

  1. I find that surprising actually. Over in Seattle, the attendance actually drops significantly in Summer and rise in Winter. The classes are almost 100% full in winter and like 20% filled in summer. Perhaps in Seattle, summer is too precious to stay indoors. And in winter, when its wet, sun-less and cold, yoga couldn’t be more comforting.

    Thanks for the sequence, and also for putting up this website. I just discovered it today, and love it! Thanks for sharing your love and knowledge of yoga with the rest of us đŸ™‚ Thanks.

  2. interesting stuff..

    When I found you on plum, i attempted to add you as a friend. Then it hyper linked to wordpress, where you may have been discovered by our collective because the required fields we already filled out? HMMMM

    Please check out our efforts to share practice, build/bridge and connect…
    We are yoga people who travel long distances to practice with people in unknown studios….

  3. Thanks for this post – I’ve been looking for a temporary home-practice solution (for a long trip to visit my family in Brazil) and this seems to be a not too complicated routine that I can try at home.
    And btw, I like your blog because you write very objectively about yoga issues.

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