Poses
I don’t always have time for an hour practice or class, but I do have some favorite go-to poses that help me to stretch and de-stress throughout my day, after a long day at the office, or before or after a workout.
Uttanasana – Forward Fold – releases tight hamstrings and soothes your mind. I enjoy this pose when I get home from work or after a run. https://www.yogajournal.com/poses/standing-forward-bend
Bharadvajasana I – Seated Twist – is a gentle seated twist that relaxes your spine and aids in digestion. You can easily adapt this to a chair pose variation. I often do this at my desk or on the floor when I get home. https://www.yogajournal.com/poses/bharadvaja-s-twist
Natarajasana – Lord of the Dance Pose or Dancer Pose – stretches your shoulders, chest and legs! I always do this at the end of a run, before and after I get in the car, or just for fun! It gives you a feeling of confidence! https://www.yogajournal.com/poses/lord-of-the-dance-pose
Loving Your Enemies Meditation – This is not a pose, but has become a daily habit for me. It helps me to maintain a positive attitude and helps me to let go of feelings that would be harmful to me. https://www.yogajournal.com/poses/loving-your-enemies-meditation
Adho Mukha Vrksasana – L Handstand – this pose helps to release the neck and head, aligns your shoulder blades, and creates a sense of calm confidence and mental clarity. I have added this back to my daily practice after studying with my teacher, Kari Tomashik, this past weekend! https://www.doyouyoga.com/how-to-do-l-shaped-handstand/
Breathing
These two essential breath practices will help you create space within…
Kapalabhati – Skull -shining Breath Kumbhaka Pranayama – Breath Retention https://www.yogajournal.com/livebeyoga/santosh-maknikar-essential-pranayama-practices
This book is a wonderful resource that I discovered through my fabulous yoga teacher, Kari Tomashik. I consult it often to practice the above-described yoga breathing techniques and others:
Extraordinary Spiritual Potential by Goswami Kriyananda
Must haves:
My go-to props are simple, yet effective. I keep two yoga blocks, a firm blanket, a mat, yoga belt, foam roller, bolsters, and dharma wheel available at all times. The great thing is, they don’t take up a lot of space. A small wall space is nice and helpful “prop” to have too!
Dharma Wheel – it is nice to have one that has some cushion to it as it will feel more comfortable
https://www.amazon.com/gp/product/B01DUI3ZF0/ref=as_li_tl?ie=UTF8&tag=lifewithlisay-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01DUI3ZF0&linkId=348b3c7abc54e0eb69935f0c3fae95d6Yoga Strap – make sure it is a D-ring style and at least 10 feet long
https://www.amazon.com/gp/product/B000C9KSHO/ref=as_li_tl?ie=UTF8&tag=lifewithlisay-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B000C9KSHO&linkId=9f38f57b3a52fcd6cb7b3138611b17c5Yoga Mat – it is nice if you can get a natural rubber, cork or jute mat, as many times the synthetic ones can be irritating to the skin, especially if you have a latex allergy or sensitivity. Check the mat thickness too, as you will be lying and kneeling on it.
https://www.amazon.com/gp/product/B00JQ2TTU0/ref=as_li_tl?ie=UTF8&tag=lifewithlisay-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00JQ2TTU0&linkId=fed3f342eb89d0c3d656ace2616ecab8Yoga Bolsters – these come in many shapes and sizes. You can even get ones that have removable, washable covers that match your decor. A basic cylinder or rectangular shape is a great place to start.
https://www.amazon.com/gp/product/B006M98UZ0/ref=as_li_tl?ie=UTF8&tag=lifewithlisay-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B006M98UZ0&linkId=bfc60a45b56a9e54d04c683184c4ee3fYoga Blankets – blankets should be firm, rather than soft and slippery.
https://www.amazon.com/gp/product/B06Y2N93WZ/ref=as_li_tl?ie=UTF8&tag=lifewithlisay-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B06Y2N93WZ&linkId=f19a8cc0bb87603795dfca9ce728db1cYoga Direct is another awesome must-have resource. A great place to purchase Yoga Gear. They currently have a Buy One Get One Free deal going on for their Yoga Gear:
https://www.yogadirect.com/buy-one-get-one
I hope you find these ideas helpful. Please do feel free to comment, like and share my Blog. I would LOVE to hear from you! Stayed tuned for Part 2 where I show you ways to use these props, or come to one of my classes!
Life with Lisa Yogini 