Home practices guide

The Essence of Yoga

Yoga is more than just a physical exercise; it is a holistic practice that combines physical postures, breathing techniques, and meditation. This ancient discipline has been practiced for thousands of years and is known for its numerous benefits, including:

• Improved flexibility: Regular practice helps to increase flexibility and range of motion.

• Enhanced strength: Many yoga poses build strength in various muscle groups.

• Stress relief: Yoga encourages relaxation and mindfulness, reducing stress levels.

• Better posture: Practicing yoga can help correct postural imbalances.

• Mental clarity: The meditative aspects of yoga promote mental focus and clarity.

  
  

At Agnes Water Yoga Studio, you can experience these benefits firsthand in a tranquil setting designed to support your journey.

The menu

Entrée (Warm up) Main (The Focus of your practice) / Dessert (Savasana)

No matter what these 3 components will be part of your practice. The timing will vary

slightly but the warm up and Savasana will be approximately 5 minutes (shorter

practice) – 10 minutes (Longer Practice).

Before practice be aware of:

How much time do you have?

What is your focus/need?

What is your starting point?

The 3 Gunas & the 5 Elements – achieving Sattvic/Balance – Temperature, weather,

energy, mood, busyness, food.

The goal is always yoga.

Spine is priority (physically) / Tadasana in every pose

Also take care of neck, knee, hamstrings, and be aware of hips.

Home Practices to try

Short 30 minute practice

• Tadasana in prayer (1 minute)

• 2 x Sun A

• 1 x Sun B

• 2 x Standings

• 1 x Balance

• 2 x Floor (Optional Salute)

• 1 x Twist

• (half backbend if time, then hug knees)

• Sitting 2 minutes

• Savasana – 5 min

  
  

Ashtanga Daily minimum

• 3 x Sun A

• 3 x Sun B

• 2 x Floor (Passimotanasana A + B) 5 x Breaths each

• Wheel Pose 5 x Breaths

• Counter pose (Passimotanasana or Halasana) 10 x breaths

• Inversion (Shoulder stand or headstand) 10-20 x breaths

• Sitting 2 minutes

• Savasana

Pranyama Practice (When physically exhusted)

• 5 x Ujahi Breaths

• Nadi Shodhana 5 x rounds

• Inhale fully

• Kapalabati 50 - 100 x

• Exhale fully & Retention breath with Nauli Kriya Pumps

• Inhale fully & Retention breath with Mulla Bundah Pumps

• 5 x Ujihi breaths

• Repeat 2-3 times
  

How to practice safely?

Do's

- Tune in

- Respect your body and energy limits

- Use a DVD/Book for inspiration

- Email your teacher (if possible) if ay questions

- Breath

- Savasana Don't's

- Force

- Push

- Put your body in danger

- Rush

Safety tips

- Spine first / Tadasana

- Avoid loading knees/neck/lower back

- Knees = hinge joint = only forward/back

- Work feet

- Come out of pose – to observe/breathe/move/align

- Let the breath be your focus and guide

- Shoulders relaxed

- What is my mind doing? Back to feeling breath and body

- Respect limits

Pregnant?

- NO Strong twists or backbends

- No Abdominals

- Very gentle twists and backbends okay

- All others okay if you feel comfortable – you are the expert

- Upavista Konasana/Baddha Konasana good poses, also headstand if capable

- during pregnancy – roll out to the left instead of the right (not to impede blood

flow to aorta/vena cava and organs – left side also best for rest/sleep)

- Savasana can be don

Menstruating?

- NO Strong twists or Back bends

- NO Abdominals or Inversions

There is a specific practice (email GCYC for a copy if needed)

Or gentle, resting practices – for example:

- Long Supta Baddha Konasana (Spinal roll nice)

- Long Upavista Konasana forward

- Any supported forward bends

- Very gentle twist focus on breath

- Setu Bandhasana

- Sitting

- Savasana

If more energy you can do a few salutes standing or a modified general practice with

awareness of above guideline.

Procracinating?

Sometimes we have to trick ourselves or “encourage” practice at home.

- Music can play an important part in our mood/outcome of practice. Let

yourself randomly move to music to get energy flowing; or use a song that you

know always boosts your energy. Urge overkill always boosted my energy

(then changed to Sattvic music – that is not distracting/disturbing and that

guides your mind to quietness)

- Tell yourself you’re not necessarily going to practice – Just lie down and

breathe. Then, if that feels good tell yourself “I might just bring one knee to

the chest” “Better do the other” If that feels good – try both knees, Ok rock

and roll, Ok maybe just tiger/cat.. keep observing that it feels good after each

action – you'll feel better and better, and naturally your desire to practice will

arive.

- After about 5-10 minutes you usually want to keep going, if you don’t then

STOP, or just sit and then Savasana - it maybe what you need

- Pawanmuktanasa first (joint movements, gentle stretches – break down

Tamas) then gentle breath/body movements e.g arm circles/squats/roll ups –

this will usually open a gateway if the problem has been Tamas

- Make “a deal” with yourself - Ok I'll just do 10 minutes and see.. Give

yourself permission to stop anytime; but again remember to check if it feels

good after the agreed time, and you will probably want to continue.

Alternatively ask yourself “could I do another 10?” and so on, until you feel

“finished” then Savasana.- Do salutes then hang out washing

- Do standings then write a list of what to do

- Do forwards

- By then you usually don’t want to disturb the rest of your practice!

BACKACHE? Poses to try

• Legs up the wall

• Child

• Trikonasana & Parsvakonasana

• Core abs (not crunches!)

• Gentle hamstring/waist stretches

• Gentle pelvic rolls

• Gentle twists

HEADACHE? Poses to try

• Liver? Supta Baddha Konasana

• Emotion? Setu Bandhasana

• Tension? Sit/simple pranayama & Savasana

• Supported headstand

• Eyestrain? Tratuka (Candle gazing)

• Gentle head/neck stretches & Sit & Savasana

EXHASUTED?

My fave routine when tired:

• Supta Baddha Konasana on bolster – 5-10 mins

• Upavista Konasana, head on bolster – 5-10 mins

• Wide leg child and conscious breathing 1-3 mins

• Tiger & Cat x 5, and 5 circles each direction

• Dog pose 5 breaths

• Uttanasana 5 breaths

• Tadasana – side waist stretches, arm circles with breath, squats or rollups

• 1-2 salutes if possible – to floor (OR optional Headstand on stool & child)

• Jathara Parivartasana (legs on bolster if needed)

• Knees to chest

• Optional ab if energy there

• Sitting

• Optional legs up the wall

• Savasana

  
  

General tips

- Tune in – follow your inner guru

- Be curious – How do you feel if you do this?

- Is my heart open?

- Is my spine straight

- Can I find the Tadasana in my pose?

- Get creative!!!! no block? Can a book do the trick? No bolster? You can roll up some

blankets, a doona/bedspread. Any number of things work as a strap, you can sit on

cushions, folded towels, a hand-towel or scarf can help if no eye-bag; use what you

have and get creative.

- Keep a journal handy for insights/Questions that pop up

Final Thoughts

Yoga is a powerful tool for personal growth and self-discovery. At Agnes Water Yoga, you can find the support and guidance you need to embark on this transformative journey. Embrace the opportunity to connect with yourself and others in a peaceful setting.

By making yoga a part of your life, you can cultivate a sense of tranquility that extends beyond the studio and into your daily routine.