I have a little yoga teacher secret to help you develop your own yoga practice at home. I don’t know if other teachers do this, but I have a formula for how I sequence classes when I teach. It works really well for developing a practice that you can do any amount of time, 5 minutes, 15 minutes, 30 minutes, or an hour, because you can fit this framework into any amount of time!
Sun Salutations A & B – Do it! Don’t skip them! It feels great and serves the purpose of warming your body up for the rest of your practice. It’s so good. Not only do you stretch but you’ll strengthen. Who doesn’t want that?
Standing poses Now you start working in your standing poses: Warrior I, II, Extended side angle, or Triangle are good examples. Whatever you feel like you need. Hold them as long as you want. Typically 5 breaths. You can flow in between these or you can just do your standing pose on one side and then other. It just depends on how much time you have and how hard you want to work.
Balancing pose Have fun with this. Tree, Eagle, Dancer. Again, listen to your body and let it guide you! Don’t be attached to nailing the perfect Tree pose for 5 breaths. No one is watching! It’s ok if you fall out of it.
Seated poses Now get down on the floor and stretch out those big muscle groups. Head to knee forward bend, Staff pose, Bound angle, etc.
Savasana and now relax. You made it!
It’s easy. Don’t over think it! You can use the Yoga Journal pose builder to develop your sequence based on that framework, or better yet LISTENTOYOURBODY and do what you feel you need to do. If you really truly listen, you’ll know. Some days you will feel really energized and move quickly through your practice but other days you may need to move slow. It’s beautiful when you listen and trust yourself.
PS I’m thinking about making Wednesday (or one other day a week) yoga day. I might share teacher tricks, a fun sequence targeting a body part, or something else yoga related on that day. It’s bouncing around in my head at the moment. We’ll see…