Yoga at Home this Christmas
- Rachael Hill
- Dec 12, 2024
- 5 min read
If you're keen to continue your yoga journey at home, I have created this blog to help guide you through some of the most popular positions you can do to keep you practicing.
Before jumping straight into any poses, it’s always advisable to warm up the body first. (Jattis), rotating and stretching the joints and limbs for a few minutes can help prevent strained/pulled muscles.
Everyone has different capabilities so it is really important to listen to your body. At the beginning of your yoga journey, staying in poses for 5-10 seconds will be more than enough, which is great! I do not normally stay in a yoga pose for more than 30 seconds. (except Savasana!) Ultimately, do what feels right for you, stay safe and have fun! Oh and of course... remember to breathe!
In yoga, where there is a pose to carry out on both the right and left side, we should always go to the right first (our warm energy side) and finish on the left (our cool, silvery energy side).
OK - let's go!
Parsvakonasana (Extended side angle pose)
Step the feet out wide, turn the right foot out in a straight line. Bend the right knee without the knee overshooting the ankle. Stretch the left arm up, pushing the thumb side of the hand to the wall behind you. Keep the chest off the abdomen and collar bones up to the ceiling. Either keep the elbow on the knee or place the hand on the floor next to the inside ankle.
Uttanasana (Standing forward bend)
From a standing position, keep the feet hip width and parallel to each other. Catch hold of the elbows with the palms of the hands and relax the torso forward. Keep the abdomen free of tension.
Vajrasana variations (Diamond Pose)
Our feet are so important yet one part of the body we tend to neglect. Stretching the toes and ankles are a good way to keep the muscles flexible, if the stretch is extremely strong, come in and out of it for 5-10 seconds to start with. Alternatively, place a cushion between the heels and sitting bones.
Virabhadrasana II (Warrior II)
Stand facing the long edge of your mat with your feet double hip-width distance apart. Point the toes of your back foot toward the long side of your mat and the toes of your front foot toward the front of your mat. Lift your chest, roll your shoulders back, and extend your arms straight out from your shoulders so they’re parallel to the floor. Keep your palms facing down. Bend your front knee until your thigh is parallel to the floor at about 90 degrees (or as close to 90 degrees as you can comfortably get). Keep your torso upright and turn your head forward to gaze over your front hand’s fingers. Keep your shoulders down away from your ears.
Dharmikasana (Devotion Pose)
From a kneeling position, bring the head down, tucking the nose towards the knees comfortably. Reach the hands to the pads of the feet, or ankles, whichever is comfortable for you.
Balasana (Child Pose)
Come to your hands and knees. Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching. Rest your belly between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes. Stretch your arms in front of you with palms toward the floor. You can also stretch your arms forward with palms facing up for a shoulder release or try bending your elbows so palms touch and rest your thumbs at the back of the neck.
Meru Asana (Mountain Pose)
Start in an all fours position, with your hips above your knees and shoulders above your wrists. Bring your hands slightly forwards of your shoulders, with your middle finger pointing forward, spread your fingers. Think about creating a suction cup in the middle of your palm by pressing through the outer edges of the palm, the base of the fingers and the fingertips. Create a spiral action in your arms by rolling your upper arms away from you and your forearms spiralling inwards (see Beginners’ tips for more detailed instructions). Tuck your toes under, and on an exhalation, engage your lower belly drawing the navel back to the spine. Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose. Slide your shoulder blades down along the spine, collar bones spread. The base of the neck relaxed. Maintaining length in the spine, by alternately bending and straightening your legs.
Trikonasana (Triangle Pose)
Turn your right foot out so your toes are pointing to the short edge of the mat and turn your left toes in, about 45 degrees. Lengthen through both sides of the waist, draw your lower belly in and up and lift your arms parallel to the floor. Inhale as you reach to the right, extending your body over your right leg, shifting your hips towards the back of the mat. Exhale as you bring your right arm down, placing your hand either on the leg, the floor or a block. Rotate your ribs towards the ceiling. Point the left arm straight up to the ceiling, hand in line with your shoulder, palm facing forwards. Look straight ahead, or tuck the chin slightly and turn to look up towards your left hand. Keep your face relaxed and breath gently as you keep pressing through the feet, extending through fingertips and crown of the head, and rotating your ribcage.
Vyagrah Pranayama (Cat/Cow)
Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back, bringing the the abdomen towards the floor and raising the hips to the ceiling. Exhale deeply and bring your abdomen in, arching your spine and bringing your chin into your chest. Breathing in for 6 seconds and out for 6 seconds. Repeating a few times.
Dandasana (Staff Pose)
Sitting with the feet straight in front, push into the inside feet and lift the knee caps. Pull the buttock flesh behind you and lift the chest off the abdomen. Project the shoulders down to the tailbone while you inhale, raise both arms, palms facing each other. Gaze central.
And finally... Savasana: Lay flat on floor, without any force, jut the chin to the chest and splay the feet. Open the palms to the ceiling and close the eyes. Release all tension in the body, slowing the system down. Try not to let the mind wander. Feel the weight of the mat beneath you as you relax for as long as you feel you need. Slowly roll to the side and sit for a few seconds before standing.
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