One of the biggest struggles I had, and come common questions I receive about yoga at home is “how do you know what to do??” And I wanted to demystify that a little! You DO NOT need to be a yoga teacher to put together your own flows at home!
A studio practice isn’t accessible to everyone. Cost, child care, hours, proximity, SO many reasons. And some people don’t really enjoy following a video (or, just don’t want to every time), and this post is for you! If you are JUST getting started, read this post to get some good foundational ideas. If you are starting to put together your own home flows and practice, here are my best tips!
I like to follow an easy little recipe for home sequencing; Breath, Open, Floor, Core, Flow, Play, Invert, Balance, Cool, Savasana.
I’ll give you some good suggestions for each!
Sun Salutation A is my go-to moving meditation. It’s the perfect way to just get flowing. If I’m stuck? I start here. If I’m tired? I start here. If I only have ten minutes? I start here. If I can’t seem to think? I start here. • Want to get intimately involved with sun salutation? Join me and @brookewertz_nwfold on Sunday at @coreworksfit at 6 for 108 of these beauties. A full mala. Come and support @b4bc and help them work with young women to prevent breast cancer. You’ll leave feeling strong, full, and proud of your bodies ability to keep going ❤️ • • • • #donationyoga #b4bc #108sunsalutations #autumnteachesyoga #bellinghamblogger #homeyogapractice #sunsalutationA #Sundayselfcareflow #sunsalutation
Here are a few tips to get your started;
- Learn, know, and have Sun Salutation in your body. The Sweet deal is that once you’ve done it a few times you’ll have it, and then you’ll have a great sequence to fall into whenever you’re in need of inspiration. You can slow Sun Salutation WAY down, try and take 5 breaths in each pose. Or? Speed it up, move with quick breaths. You can swap out down dog for child, or a low lunge. There are endless ways to shift it around to make Sun Salutation A your entire practice for the day, and it’ll serve your body so well. Having that one sequence in your repertoire is so confidence building for a home practice, or in studio.
If you’re feeling it, me too, and you’re not alone in the wonky hardness of trying and failing. In yoga my go-to, non negotiable, daily minimum requirement, is Sun Salutation A. Time and again I find myself in it as moving meditation. I wrote last night about my “musts”, and a year ago I wrote about the mess of trying to have it all (in the same subject as last night but expanded) and this morning I put the link in my bio, it’s raw and honest. And where I find myself here and again. This am it’s a warm cup of coffee and Ten #sunsalutationA to bring sunshine to what could have been a grey day. But instead I’m welcoming the heat and warmth of my own ability right on in. • • • • #dailyminimumrequirement #yogateacherlife #morningyoga #coreworksfityoga #sunsalute #dailytherapy
- Let go of “YOGA” Yoga. What I mean by that is, instead of imaging your home practice looking like a studio practice; abandon that ship completely. Realize that a home yoga practice may look a bit like a warm up, a bit like a morning stretch, a bit like crossfit, a little like a club on a hot night, or a bit like sleeping. The beauty of an intuitive home practice is that you can move in whatever way’s feel good.
- Just.Move. If you feel uncomfortable with getting started, follow this gentle recipe; Breath (5- way way more big deep eyes closed breaths) + Open (childs pose, or seated with elevated hips) + Floor warm (cat/cow, wiggling around on hands and knee’s) + Core (plank is my favorite, adding whatever variations your like. Lately I love doing down dog to plank on repeat with breath) + Flow (sun salutation) + Play (any poses you want to workshop, mess around with, try) + Invert (this can be head/hand stand, or deep forward hanging folds, down dog, dolphin, anything where head is lower than your heart) + Balance (tree, warrior, flowing in and out of warrior, whatever balancing poses you love or want to love) + Floor cool (forward folds, cobbler (soles of feet together), and some reclined twists, happy baby if you like) + Savasana. Again; Breath, Open, Floor, Core, Flow, Play, Invert, Balance, Cool, Savasana.
- Forget the rules. You can omit any of those recipe pieces. You can just breath, open, savasana. The best part of a home flow is only doing what you want. I often end up warm, flow, invert, savasana.
- Music. This is what saves me. I play something beat heavy and new when I want to just mess around, feel what feels, and find new fun ways to string together poses I am curious about. I’ve found my favorites on Spotify. I love to follow people on there, look at the new music and playlists that Spotify puts together, and I always try to put on my “discover” station a couple times a week to find new songs to save. I’m Autumn Meyer on there and have TONS of public playlists if you want to follow along with me there! My current favorite Playlist of mine is Vinyasa Flow.
- Close your eyes. You’d be amazed at how much you can tune out the world when you hold a pose, or seat, with eyes closed and big breath. It’s magic. And if that is the entirety of your home practice, you’re already thriving.
- Know a few powerful poses for your body. Ones that will make you feel really strong, your muscles alive, and are nice to add to your practice after a few warming Sun Salutations. For me I rely on Chair pose (like you’re sitting into a chair, kinda a squat) and switching it up with a twist, or breathing in and out of it (think; yoga squats!). Goddess pose (in workouts they’re kinda like a sumo squat), and a deep squat (pictured below are a squat and chair pose!) Both of those leave my body feeling fiery, and if I do a few sun salutations and a chair and goddess… I feel GOOD.
The biggest key to a home practice is to keep showing up on your mat, and moving a little bit. A few minutes, or a big long 90min practice, whatever you have space and time in your body and brain for? Do. The more you give it a try, the more confident and comfortable you’ll feel! And seriously, give music a try! It feels so good.
Any questions? Drop them here, on Facebook, or my IG! I’d love to help you trouble shoot some home movements.