Yoga basics & beyond | March 2016

Your H(OM)e Practice

WEEK 1/2

Meditation: Body Scan (introduction)

This YouTube video/audio is an introduction to a Body Scan technique. The Body Scan exercise is a mindfulness exercise geared towards building the a stronger connection and awareness of the body at the present moment. This is a great place to start your meditation practice. It is also a good exercise if you feel your thoughts are spinning or if you are having trouble sleeping.

Sequence: Standing Poses

Standing poses are a great way to reinforce grounding in times where the mind may be swirling. As the season changes the body and mind may feel unsettled. This category of poses will build strength and flexibility while creating a sense of stability.

Week 3

Sequence: Standing Poses: Chair Standing Poses

Chairs are a great way to support the body in order to build strength and flexibility. If you are practicing this sequence and do not have a backless metal chair (usually used for chair yoga) you may explore using a dining chair or ottoman. When you sit on the chair ensure the hips are not lower than the knees and feet can either touch the floor or have a prop underneath the foot so it is grounded.

Week 4

Meditation: Body Scan

A Body Scan is a great technique to check in with yourself. Allowing even just a couple of minutes to lie down or be supported by a chair to feel your body and recognize where you are in the present moment. Remember, this experience is non-judgmental but more about creating space for you to listen, connect and recognize where you are, how you are right now.

Sequence: Standing Poses

Changing the foundation of the standing poses allows us to experience the asanas in a different way. When chairs are used we can dive deeper into the muscle groups we are looking to strengthen and create space while keeping the torso and spine elongating.