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Home Practice for Beginners

This is a basic home practice to get you started. Add to it as you practice -repeat the poses several times on each side and/or include a pose you may have done at class.

1. Tadasana (Mountain Pose)

Spread the soles of your feet over the floor. Press the feet down and lift the thigh muscles up, so the kneecaps are firm. Lengthen the sides of the body up. Keep the head in line with the spine.

2. Trikonasana (Triangle Pose)

From tadasana, step the feet wide, stretch the arms. Turn the right foot out, left foot in. Engage the thigh muscles. Elongate the right side of the torso as you bend to the right. Place the hand on a block or chair and turn the torso toward the ceiling.

3. Utthita Parsvakonasana

Enter as above, this time bending the right knee .Elongate the right side of the torso as you bend to the right, take your elbow above your right knee or your hand onto the floor. Extend the left arm over-top your left ear and stretch from your back heel through to your fingertips. Revolve the torso toward the ceiling.

4. Prasarita Padottanasana

Spread the feet wide, keeping outer edges of the feet parallel to each other. Engage the thigh muscles. Bend from the hip crease, maintaining the length in the torso. Place hands on chair. Rest your head down.

5. Bharavajasana (Chair Twist)

Sit on chair with right side facing the back of the chair. Place feet on the floor, thighbones parallel to each other. Press feet down and lengthen the sides of the body up. Lift the breastbone. On an exhalation, begin to turn toward the chair back. Revolve from the belly, then the ribcage, then shoulders. Grip the back of the chair. Lengthen as you inhale, use the hands and twist more deeply as you exhale. Repeat on the other side. 6. Viparita Karani Place legs up the wall, torso perpendicular to the wall. For more of an inversion, place two or three foam blocks under the pelvis, allowing the buttocks to hang slightly between wall and blocks. Lift the chest. (Contraindications: glaucoma, detached retina, menstruation).

Savasana (not shown). Complete the practice with a 5-15 minute relaxation.