Amy Sanghera

Why self-practice? 

Self-practice allows you to embrace yoga as an inner experience.  Self-practice allows you to look inwards, focus on the breath and truly connect with your yoga practice

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Self-practice does not mean you need to be committing to 60 minutes of practice every day.  Self-practice can be anything from 10, 15, 20, 25mins...every morning, evening or every other day

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By keeping it simple and doable means it will work.  Do not put time pressure on how much and how long.  Be spontaneous and you will reap the rewards.  Below I have captured two basic flows for self-practice.  Go with your flow, build on these, mix them up

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During self-practice always focus on your breath, remember breath in yoga is King /Queen!   

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Simple Flow:

• Savasana - lie on your back, relax, breath in and out through your nose

• Sun Salutation A * 5

• Forward Fold - either hold each elbow or hook on to toes with your peace fingers (hold for 5 breaths)

• Triangle (left and right) (hold for 5 breaths)

• Seated breathing – sit in a comfortable position – cross legged

  • Take hands behind back and hold onto elbows and fold forward (5 normal breaths)

  • Take hands behind back and onto the floor and then send your head back (5 normal breaths)

  • Rest the back of your hands on your knees, fingers in mudra (thumb and index finger touching), rest chin on chest (5 normal breaths)

• Savasana - lie on your back, relax

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Slightly Challenging Flow

• Savasana - lie on your back, relax, breath in and out through your nose

• Sun Salutation A * 2

• Forward Fold - either hold each elbow or hook on to toes with your peace fingers (hold for 5 breaths)

• Sun Salutation A * 2

• Triangle (left and right) (hold for 5 breaths)

• Sun Salutation A * 2

• Forward fold

  • Hands on hips and fold forward (hold for 5 breaths)

  • Forward fold take hands in front below your shoulders (hold for 5 breaths)

• Seated breathing – sit in a comfortable position – cross legged

  • Take hands behind back and hold onto elbows and fold forward (5 normal breaths)

  • Take hands behind back and onto the floor and then send your head back (5 normal breaths)

  • Rest the back of your hands on your knees, fingers in mudra (thumb and index finger touching), rest chin on chest (5 normal breaths)

• Savasana - lie on your back, relax