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Home Yoga Practices BODHI BLUEPRINT Home Yoga Practice What is a home yoga practice? A home yoga practice is anything you have time for throughout your day. It’s about consistency, not length. It’s better to practice 5 days a week for 5 minutes per day than once a week for 1 hour per day. It’s about incorporating yoga poses, mindful movement (exercise), meditation, breathing techniques - whatever works for you on a particular day - into your daily life. Your home practice isn’t about perfection; it’s about what you need in that moment to open your mind, ground yourself, calm down, stretch your body, equalize, relax or restore…whatever you may need to shine your brightest that day. Beginning and maintaining a home practice takes time and commitment. There will be days when you think you ‘just don’t have enough time.’ Make time. It’s a commitment. Get up 5 minutes earlier or stop what you are doing 5 minutes earlier before going to bed. Once you get past the initial challenge of incorporating this into your daily life, it will become a habit - something you do daily, like brushing your teeth or getting dressed. On the following pages are example yoga sequences to follow. By no means are they set in stone, but use them as a guide. Also, don’t feel like you have to do YOGA, exactly; if you can mindfully (keeping your focus on your body and breath) move through any exercise practice, that will do the trick too. J BODHI BLUEPRINT 15 - 20 Minute Power Yoga Practice • Downward Dog – 5 to 10 breaths • Ragdoll – 5 to 10 breaths • 3-5 Sun Salutations A (Tadasana, forward fold, ½ lift, High-Low Plank, Updog, Downdog) • 3-5 Sun Salutations B (Chair Pose, forward fold, ½ lift, High-Low Plank, Updog, Downdog, Warrior 1) • Cresent Lunge + Twist – 5 to 10 breaths each side. • 1 Balancing Pose: choose from Eagle Pose, Tree or Dancer – 5 to 10 breaths each side • Hip Opener: choose from ½ Pigeon, Double Pigeon, Low lunge, Snail – 10 to 15 breaths each side. • Backbend: choose from Bridge or Wheel OR an Inversion: choose from Viparita Karani, Shoulder Stand, Headstand – 5 to 10 breaths • Plow Pose – 5 breaths • Savasana – at least 2 minutes 30 Minute Power Yoga Practice • Downward Dog + 3-legged dog on each side – 5 to 10 breaths center + each side • Ragdoll – 5 to 10 breaths • 3-5 Sun Salutations A (Tadasana, Forward Fold, ½ Lift, High-Low Plank, Updog, Downdog) • 3-5 Sun Salutations B (Chair Pose, Forward Fold, ½ lift, High-Low Plank, Updog, Downdog, Warrior 1) • Cresent Lunge + Twist – 5 to 10 breaths each side • 1 Balancing Pose: choose from Eagle Pose, Tree or Dancer – 5 to 10 breaths • Triangle Pose + Standing Straddle Forward Bend) – 5 to 10 breaths each side, plus 10 breaths straddle forward bend • Hip Opener: choose from ½ Pigeon, Double Pigeon, Low lunge, Snail – 10 breaths each side • Backbend: choose from Bridge or Wheel and/or an Inversion: choose from Viparita Karani, Shoulder Stand, Headstand, Forearm Balance – 10 breaths • Plow Pose – 5 breaths • Savasana – at least 5 minutes BODHI BLUEPRINT 45 Minute Power Yoga Practice • Downward Dog + 3-legged dog on each side – 5 breaths plus 5 to 10 breaths each side • Ragdoll – 5 to 10 breaths • 3-5 Sun Salutations A (Tadasana, forward fold, ½ lift, High-Low Plank, Updog Downdog) • 3-5 Sun Salutations B (Chair Pose, forward fold, ½ lift, High-Low Plank, Updog, Downdog, Warrior 1) • Warrior 2, Cresent Lunge+ Twist (on each side) – 5 to 10 breaths each posture/each side. • 1-2 Balancing Poses: choose from Eagle Pose, Tree, Dancer, Standing Leg Raise – 5 to 10 breaths in each pose • Triangle Pose + Prasarita (standing straddle forward bend) – 5 to 10 breaths each • 2 Backbends: choose 1 from Locust, Bow, or Camel and 1 from Bridge or Wheel – 5 to 10 breasths each • Hip Opener: choose from ½ Pigeon, Double Pigeon, Low lunge, Snail – 10 breaths each side • Inversion: choose from Viparita Karani, Shoulder Stand, Headstand, Forearm Balance – as capable • Plow Pose – 5 breaths • Supine Twist – 5 breaths each side • Savasana – at least 5 minutes 1 Hour Power Yoga Practice (see breath recommendations above) • Downward Dog + 3-legged dog on each side • Ragdoll • 3-5 Sun Salutations A (Tadasana, forward fold, ½ lift, High-Low Plank, Updog Downdog) • 3-5 Sun Salutations B (Chair Pose, forward fold, ½ lift, High-Low Plank, Updog, Downdog, Warrior 1) • Warrior 2 + Cresent Lunge + Twist (on each side) • Prayer Twist + forward fold • 1-2 Balancing Poses: choose from Eagle Pose, Tree, Dancer, Standing Leg Raise, ½ Moon • 2-3 Triangle Poses: choose from Triangle, Prasarita (standing straddle forward bend), Namaste Forward Bend, Twisting Triangle • 2 Backbends: choose 1 from Locust, Bow, or Camel and 1 from Bridge or Wheel • Hip Opener: choose from ½ Pigeon, Double Pigeon, Low lunge, Snail, BODHI BLUEPRINT Janushirasana (head to knee pose) • Inversion: choose from Viparita Karani, Shoulder Stand, Headstand, Forearm Balance • Plow Pose • Supine Twist • Savasana A Basic Yin Yoga Practice (Restorative) This practice can be as short or as long as your time allows. Poses are prioritized in order of importance, so if you have less time, start with poses from the top. Hold poses for 3-5 minutes at a minimum. • Straddle Pose (middle, right, left) • ½ Pigeon • Double Pigeon • Snail (Knees stacked pose) • Janushirasana (head to knee pose) • Plow Pose (feet over head pose) • Low Lunge • Seated Forward Fold • Heroes Pose • Viparita Karani + Savasana (Always include at the end of your practice) See also provided yoga and fitness videos or consider purchasing subscriptions on various platforms, such as: https://www.gaia.com, www.trainer.ly, www.yogaglow.com, www.codyapp.com, www.beachbody.com, www.yogisanonymous.com, www.tracyandersonmethod.com. You may also find FREE home workouts here: https://www.popsugar.com/Fitness-Video. .
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