To do yoga at home, follow a sequence of poses that opens by warming up your muscles and then focuses your practice and helps to regulate breathing. The sequence should become progressively more challenging, then wind down with poses that relax your body and mind.
- Create a yoga sequence
The magazine Yoga Journal suggests using eight groups of poses: opening poses, sun salutations, standing poses, inversions, backbends, twists, forward bends and closing postures. The sequence should end with Corpse Pose. The sequence of eight postures is designed to guide the mind and body fluidly through an increasingly intense practice that peaks before decreasing in intensity. Safe and effective creation of a sequence requires a moderate to advanced level of familiarity with yoga.
- Practice the sequence
Pay close attention to which poses are comfortable and appropriately challenging. If a pose is painful or causes excess strain, remove it from your sequence immediately.
- Modify the sequence as needed
Sometimes, it may be necessary to replace one posture with another or modify a pose to accommodate an injury. You may also modify the length of the sequence to focus on a particular part of the body, fit it into your schedule or challenge yourself to expand your practice.