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Short Daily Practice

-How to start and maintain home practice:

-Set aside a specific time every day it helps to create routine it makes it easier to maintain

-Don’t worry about how long it is. It could be 5 minutes of breathing or just a foreword fold

-Don’t judge yourself. It’s not about doing all the hard poses just follow your breath and notice what your body is asking for.

-Make time to meditate even a few minutes makes a world of difference

Basic Daily practice 15 min ish :)

You can do all or only part of this practice depending on how much time you have

Warm up:

-Start seated take 3 deep breaths in through nose out through mouth

-Lift your right arm up place your left arm out to the side and stretch up and over to the left -Hold for 3 breaths then second side

-Come on to your hands and knees in table top

Exhale: round through your spine, drop your head and draw the belly up.

Inhale: gaze towards the ceiling, drop your belly down, roll the shoulder blades back

3 rounds

1

Heat up:

stand at the top of your mat

Exhale: tadasana (mountain pose)

Inhale; lift Arms up to a gentle back bend

Exhale uttanasana (Foreword fold )

2

Step back to chaturanga Lower down

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

Exhale; Push back to adho mukha svanasana (down dog)

3

Inhale; Lift right leg up step between hands and lift your arms for virabhadrasana 1 (warrior one) back foot is flat at 45 angle

Exhale; Lower hands down step back to chaturanga lower down

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

4

Exhale; Push back to adho mukha svanasana (down dog)

Inhale; Lift left leg up step between hands and lift your arms for virabhadrasana 1 (warrior one) back foot is flat at 45 angle

Exhale: Lower hands down step back to chaturanga lower down

5

Inhale; Come up to bhujangasana (cobra) or urdhva mukha svanasana (up dog)

Exhale; Push back to adho mukha svanasana (down dog)

Step or hop up to the top of your mat uttanasana (foreword fold)

6

Inhale: stand up and lift arms gentle back bend

Exhale: Hands back to chest for tadasana (mountain pose)

Repeat for 3 rounds

7

CORE:

start seated

-first navasana (boat pose)  keep your knees bent hold on behind the thighs if you need to. pulse the knees in to the chest for 5 counts (using the core to initiate the movement not the legs) twist to the right pulse the knees in for 5 counts, back to center 5 counts, over to the left 5 counts

-relax on to the floor knees above the hips shins parallel to the mat. hands behind your head bicycle. inhale twist to the right back to center exhale and pulse up with the knees together twist to the left  inhale . 10 rounds!

8

Open up:

– reclined twist. relax on the floor arms in a t . drop your knees to the left and head to the right. 5 breaths then second side. 5 breaths

bridge pose . feet by your hips , arms by your sides press in to the floor lift up through the thighs and upper back, keep the low back long. 5 breaths

9

-then lengthen the legs out and Fold foreword over your legs and grab on to your elbows releasing the hamstrings 5 breaths

pigeon pose or figure 4 stretch . hold for 5 breaths then second side

10

Relax:

Lay flat on your back for shavasana (final resting pose) feet hip width apart arms away from your sides. Allow your self to release completely. Stay as long as you need to

 

Other resources:

Athleta’s chi blog has lots of great articles  and practice sessions

-I have a great post on different resources if your just beginning Hannahfrancoyoga.com

Yoga Journal’s free you tube page features home practice videos

Yoga Glow offers unlimited access to streaming yoga classes for a nominal fee