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Basic Outline for at Home Yoga


Below is a basic outline of a yoga practice that you may completely divert from, follow exactly, or leave out parts and add different aspects that benefits you specifically.

Yoga Practise Beginning: - Seated (cross legged on the floor with a cushion under neither you, in a chair or any comfortable seat) - Eyes’ either gently closed or gazed downwards - Acknowledge this is your yoga practice, time for bringing the awareness inward - Follow the breath rhythm as the air falls in and out through your nose, for nine full breaths - Set your intention i.e. I allow the compassion and pure presence that resides within me to awaken - Raise your palms overhead on an inhale, on an exhale palms come together down to your heart - Roll your neck and head from left to right in synch with your breath - Roll your shoulders back and forward in synch with your breath Warm-up: - Table-Top, move to hands and knee’s, knee’s underneath hips and palms directly under shoulders - Cat-Cow flow, on an inhale the tail bone and crown of your head lift up, on an exhale the spine rounds, the tail bone and crown of your head moves toward the ground - Toe-squat, tuck underneath toes, sit bones rest on heels and knee’s on the ground, roll your wrists in circles - Downward-facing-dog, palms return to the ground about two hands in front of shoulders, fingers spread out wide press down, tuck underneath the toes and lift the tail bone up into the air, feet hip width apart, walk each leg out, stretching one calf and then the other - Forward-fold, on an ex-hale bend both knee’s, gaze forward, start to walk the feet toward your hands - Half-way-lift, feet hip width apart, on an inhale lengthen through the legs, straighten the spine - Forward-fold, on the exhale bend the knee’s let your head become heavy - Mountain- pose, inhale to roll all the way up, spine comes up slowly, hands reach overhead, on the exhale arms open out wide, palms stretch out and move down to reach either side of your body, both feet hip width apart, lengthened spine, head resting in-between shoulders


Sun Salutations, follow your breath pattern: Mountain-pose > Forward-fold > Half-way-lift > left foot steps back into Low-lunge > Down-ward-facing-dog > Half-plank > Down-ward-facing-dog > left foot steps forward to Low-lunge > both feet step forward into Forward-fold > Half-way-lift > Forward-fold > lift all the way up with hands over head and down to Mountain-pose or Prayer. Repeat other side, right foot leading.


Cool-down: - Mountain-pose > Forward-fold > Down-ward-facing-dog > Table top - Wide-child-pose, knee’s are wide, tail bone toward the ground, forehead rests, arms rest - Forward-fold, legs out long in front of you, feet flex back toward your body, spine lengthens and straightens, from the hips you rotate forward, keep the spine relatively straight - Spinal-twist, lying on the ground, spine long and head resting, knee’s bent, feet plant on the ground, let the knee’s and feet drop to the left and the gaze to the right, arms open out wide, repeat on the other side - Corpse-pose, body can either be long on the ground both legs and arms lengthened out, or perhaps knee’s bent and palms rest on the belly, eyes either closed or gently gazed downwards. - Body Scan, scan each part of the body from your toes to your head and then back down to the toes again, notice your left and right side of your body, and perhaps notice thoughts, feelings, sensations and your breath. Yoga Practice Closing: - Seated (cross legged on the floor with a cushion under neither you, in a chair or any comfortable seat) - Eyes’ either gently closed or gazed downwards - Follow the breath rhythm as the air falls in and out through your nose, for nine full breaths - Palms come together in front of your heart, reflect with compassion on the intention that was set or your experience in the practice today - Acknowledge that you took time to practice yoga for your whole well-being mind, body, soul, spirit - Gratitude toward yourself (and to anyone or any be-ings, spirit, or soul-teachers you feel to send love and gratitude to)


Enjoy :), If you'd like any help feel free to message me :)

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