| Practicing yoga at home is the ideal way to maintain | | | | Hold this position for 3 - 5 breaths then slowly hunch |
| your interest in yoga and remind you of the benefits of | | | | your back and let your head relax down. Keep your |
| regular practice. If you suffer from backache then it is | | | | palms flat on the floor and arms strong as you try to |
| essential you stretch your back on a daily basis. This | | | | get your chin towards the top of your chest. Stay in |
| will help you to maintain flexibility of your spine and | | | | this position for 3 - 5 breaths and slowly return your |
| provide relief from pain. | | | | body back to centre with a flat back. |
| If you are a yoga beginner and wish to practice yoga | | | | 3. Downward Facing Dog. From Cat Pose, keep your |
| at home, then it is a good idea to ask your yoga | | | | hands pressed flat against the floor beneath your |
| teacher for a simple yoga sequence that you can do | | | | shoulders. Tuck your toes under and breathe in. As |
| at home between classes. | | | | you breathe out, lift your hips and stretch your legs, |
| When you practice at home, make sure you listen to | | | | keeping your heels down. Keep pressing your palms |
| your body and work within your own limits. Remember | | | | into the floor. Relax your shoulders but keep your arms |
| to focus on your breathing, to move on the out breath | | | | strong. Stay in this position for 3 - 7 breaths. Slowly |
| and to take your time to move into a pose and to | | | | come out of the pose and return to the Cat Pose and |
| release from the posture. | | | | then rest in the Child Pose. |
| If you can, it is a good idea to practice in front of a | | | | 4. Supported Bridge. Lie on your back with your knees |
| mirror, purely for the benefit of making sure your body | | | | bent and your feet flat on the floor. Have your feet hip |
| is in alignment. As you become more familiar with yoga | | | | distance apart and lengthen your back towards your |
| then it becomes easier for you to have a "felt sense" | | | | buttocks. Breathe in and press your lower back into |
| of what is going on in your body and to be more | | | | the floor. Breathe out. Lift your tailbone and continue to |
| aware of how you feel in a pose and make any minor | | | | raise yourself up into an arc. Keep your feet flat on |
| adjustments so you are balanced and aligned. | | | | the floor and keep pressing them into the floor whilst |
| If it is not possible for you to ask your yoga teacher | | | | lifting your thighs and stomach as high as you can |
| for a simple yoga sequence then the following four | | | | comfortably go. Clasp your hands underneath your |
| yoga poses can be safely done at home. | | | | back and interlace your fingers. Straighten your arms. |
| Four Simple Yoga Poses to Practice at Home to | | | | Keep your chin tucked in. Stay focused on taking 3- 7 |
| Stretch Your Back | | | | rounds of deep yogic breathing. Exhale, release your |
| 1. Child Pose. Sit on your heels and stretch forward | | | | hands and slowly come out of the pose, one vertebra |
| with your head to the floor. Stretch your arms out in | | | | at a time from the top of your shoulders all the way |
| front of you and breathe deeply in and out. Slowly | | | | down to your hips. Gently hug your knees to your |
| place your arms, palms up, next to your feet. | | | | chest and curl up tight like a ball. |
| Completely relax for 5 - 10 breaths. | | | | Take your time when you practice this simple yoga |
| 2. Cat Pose. Kneel on all fours with your arms straight | | | | sequence. Listen to your body and remain soft in the |
| and your back parallel to the floor (like a tabletop). | | | | poses as you breathe slowly and deeply into the base |
| Breathe in, lift your head and allow your waist to lower | | | | of your spine. Over time your back will feel looser and |
| towards the floor. Keep your arms strong and straight. | | | | lighter as you continue to gently stretch your spine. |