20 Mins Practice
This short active practice is done without props. For the balancing postures, use what you need to stay stable, adjusting as you go.
Some of you are just starting your practice and are new to the idea of prop support. Others may not have access to props at home and rely on those at the studio. We are fortunate that most props can be ordered and delivered.
If you don’t have access to props at the moment, using household items becomes necessary for balance, going deeper, holding longer, and calming our nervous system to focus on certain aspects of our yoga asana practice. This is a great opportunity to rely on yourself and your creativity to develop a sustainable home practice.
Begin a daily ritual and stick to it. If our goal is to progress, sooner or later we must start a home practice. It is the only way to truly understand our own bodies and create lasting change.
Here are a few suggestions for home props:
Belt: The strap from a robe, a belt, or a stretchy exercise band
Block: A stack of books or a six-pack of anything—soft drink or beer (this will help you not drink them!)
Blankets: Folded towels, folded sheets, a firm pillow, or bolster
Bolster: 2-3 rolled blankets or towels depending on the density
Chair: Any chair will work. Best if you have a stable folding chair or sturdy wooden chair.
Remember to be curious! Observe the sensations with the additional support and longer timings. Embrace the new dimension to your practice.
Enjoy your practice.
Namaste
This sequence includes:
Vajarasana
BaddhaGulliyasana
Arms to side
Namaskarasana
Forward Virasana
Adho Mukha Svanasana
Parsvottasana
Adho Mukha Svanasana
Virhabadrasana 1
Virhabdrasana III
Resting Uttanasana
Uttanasana
Urdhva Hastasana in Tadasana
Prassarita Paddottasana
Adho Mukha Svanasana
Upa Vista Konasana
Parsva Upa Vista Konasana
Chatuspadasana
Supta Swastikasana
Savasana