5-Pose Home Practice

If you don’t practice yoga because you don’t know where to start, here is a simple 15 minute practice.  Very basic, no special equipment or space needed.    This simple practice will keep you energized, engaged and dedicated.

1.  Reclined Spinal Twist

Lie on your back on the floor. Draw your left  knees into your chest, place your left foot on you right knee, place right hand on left knee, extend left arm out from side. Slowly take left knee to the right and turn your head to look over left arm.   Stay here for 5 breaths.  Then release your arm, bring your knee to center, and lower foot to the floor and repeat on the left.

2.  Bridge Pose

Bend knees and place feet flat on the floor hip width apart.  Extend arms down sides.  Contract the abdominal muscles starting in the pelvis and up to the ribs.  On exhale lift up the sit bones and roll up on your shoulders.  Keep your head straight, do not turn to the side.  Hold for 5 slow breaths.  Slowly lower to the floor, repeat.

3.  Downward-Facing Dog

Roll to the right and come onto your hands and knees.  Tuck your toes under, and very slowly straighten your legs   and lift your hips toward sky.  Place your head between your arms.    Hold for 5 breaths.

4.  Seated Forward Fold

Lower knees to the floor and come to a sitting position with legs extended.  Exhale and fold forward, lowering your torso toward your thighs.  Reach you hands forward and hold onto you legs or feet.  Hold for 5 breaths.

5.  Half Lord of the Fishes Pose

Slowly inhale and sit back up.  Bend your left leg and cross it over your right.  Rest the left foot on the floor beside your right knee.  Inhale as you raise your arms up by your ears.  Exhale twist to the left.  Placing your right elbow outside your left knee.  Place your left hand on the floor behind your sit bones.  Hold for 5 breaths and repeat

on the other side.

One thought on “5-Pose Home Practice

  1. I have loved this sequence ever since Joan shared it with our class. I can usually talk myself into doing at least this much in the AMs (even when rushed or tired or sore, etc.). Once I start I can frequently do another 15 to 20+ min. more by throwing in other opposite poses. Thanks Linda

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