Home Practice Template
Yesterday in classes I focused on explaining the rationale of a Home Practice in addition to studio classes. It is what most students graduate to once they have been coming to studio classes for awhile. It is ideal to eventually have both classes and home practice as they support each other, and the combination really integrates a practitioner deeper and more fundamentally into yoga.
Anusara Yoga is not a system which encourages doing the same sequence every day. So for newer students it can be a labyrinth experience to come home from Yoga class where everything is instructed and try to make the leap to a home practice. A template for home practice is very useful.
The template I'm including below is really for beginners to home practice. The design of a home practice template will evolve as the home practice matures a bit. Some of the elements in the template are in red to indicate they should be included in every practice. Other elements can be done alternately.
SIT AND CENTER and practice and Ujjayi Breath - Clarify in your mind why you are practicing; what do you hope to cultivate in yourself? Some days you'll want to simply enjoy - and that's an intention as well.
WARM UP and surya namaskar (sun salutations)- to create heat and circulation and range of motion; really focus on steacy Ujjayi breath.
PARSVAKONASANA (Side Angle)
VIRABHADRASANA II (Side Warrior)
VIRABHADRASANA I (Front Warrior)
HIP OPENERS AND THIGH STRETCHES
for example "Easy Chair" and some Lunges
DOG POSE - Long Hold
SEATED or RECLINING FORWARD BENDS AND TWISTS
* DEDICATE THE "FRUITS OF THE PRACTICE" OUTWARD- for example a prayer or "May all being be happy."