My recent home yoga sequence

When I first started teaching yoga, I was in an ambitious phase of my life. I decided that my home practice must always be hard core. I wore myself out. I did the poses I was good at. I arm balanced daily.

Now I find I am more tuned into my mood. I think this also makes me a better teacher. I might want to lie on the floor and that is cool. I might not even want to do any asana that day. So what? Health is not achieved by doing the same thing every day no matter what. It is by allowing yourself to be fluid and open to what changes.

One morning this week, I found myself with 20 minutes. I grabbed a block, a strap and a blanket and I did 20 poses. 1 minute each in most cases, 2 minutes with some that felt just delicious. Feel free to practice this sequence exactly, but I do recommend tweaking it with what feels good in your body.

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  1. Strap on right foot – supta padangusthasana
  2. Strap on right foot – external rotation (strap out to right)
  3. Strap on left foot – supta padangusthasana
  4. Strap on left foot – external rotation (strap out to left)
  5. Supta gomukasana (grab onto ankles or feet with legs crossed at the knees)
  6. Supta gomukasana – other side
  7. Bridge pose with block underneath the sacrum
  8. Bridge pose – propless
  9. Seated gomukasana with right leg on top, hands on ground
  10. Seated gomukasana with right leg on top, right arm behind clasping fingers behind back
  11. Seated gomukasana with left leg on top, hands on ground
  12. Seated gomukasana with left leg on top, left arm behind clasping fingers behind back
  13. Seated paschimottanasana (forward fold) with hips slightly elevated on blanket
  14. Malasana (squat) with heels on blanket – 2 minutes (because I need it)
  15. Downward facing dog with block under forehead, blanket under heels – 2 minutes (see photo above for an example of what this looks like. It is Iyengar based and heavenly)
  16. Uttanasana – standing forward bend with knees super bent, belly against thighs
  17. Standing crescent (Indudalasana) to the right
  18. Indudalsasana to the left
  19. Yoga smiles.

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