Yoga at Home: When you’re stuck inside

Got that itch to move after being snowed in for a few days!? Between power outages and blizzards we have been inside for sometime now here in Rochester, NY and getting antsy! I have put together a few of my favorite go to yoga poses that can be done right at home. I invite you to take a break from the cozy couch or makeshift home office and try them out!

You can grab your mat or do them right on your carpet. Your choice!

Cat Pose
Cow Pose

Cat Cow

  1. Start in Table (on your hands and knees). Shoulders directly over wrists and hips over knees. Your palms are secure on your mat with your fingers spread wide. Find a neutral spine, so a flat line from the black of your head to you tailbone. Feel the crown of your head lengthening toward the front of your mat, making your neck long. Gaze is down.
  2. Begin by moving into Cow Pose.Take an inhale as you release your belly towards you mat. Lift your chin and chest, take your gaze up. Broaden across the shoulders and collar bones and take shoulders away from ears.
  3. Move into Cat Pose: Now breathe out, draw your belly to your spine and round your back toward the ceiling. Release the top of your head toward the floor.
  4. Inhale back to Cow Pose, Exhale come to Cat Pose. I like to remember – You inhale to Cow  as you lift your heart up towards the sun and exhale into Cat as your head comes down breathing into the earth. (who doesn’t want to inhale more sun?!)
  5. Repeat at about 10 times, and then rest. Cat/Cow will gain flexibility in your spine, stretch out your upper body and help you relax as you sync your breath to movement.
Downward Facing Dog

Down Dog

  1. From Table position, tuck the toes under, press your hands into your mat and lift your hips up towards the ceiling.
  2. Look down at your fingers and make sure they are wide apart with the middle finger facing forward, and your palms aligned with shoulders.
  3. Continuing to press the hips up and back reaching the heart towards the thighs. Lift up through your buns to keep the back flat and long.
  4. Bring your feet hip’s width apart with toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. You can add some movement into your legs as your find a position for your legs that works for you. Knees can be straight (but not locked) or slightly bent to help keep your back straight.
  5. Let the head and neck hang lengthen to your mat with ears in line with arms.
  6. Stay here and breath for about 5 – 10 breaths. Again, what feels good for you!
  7. When you want to come out of this bend the knees and lower the hips back to Table position, or come all the way down to child pose.
Warrior 2

Warrior Two

  1. From Down Dog Step your right foot to the top of the mat.
  1. Secure your back (left) foot on your mat with the outer boarded (baby toe side) grounded down and parallel to the back of your mat.
  1. Pressing your feet into your mat lift your upper body up, stacking shoulders over hips, reaching your right hand forward and your left hand back. Palms facing down and arms are parallel to your mat.
  1. Front knee is directly over front ankle and tail bone under shoulders.
  1. Take tension away that may be in between ears and shoulders by softening your shoulders down your back. Gaze is over front middle finger.
  1. Hold for three breaths. Step back to Down Dog and repeat left side.
Low Lunge Twist

Low Lunge Twist

  1. From Down Dog step your right foot to the top of your mat. Toes on both feet are facing forward. Your front knee is over your front ankle and the heel of your back foot is over the ball of your foot. Back (left) knee can be lifted away from your mat or lowered.
  2. Keep your left hand on your mat and reach your right hand up to the sky to stack right shoulder over left shoulder. Your heart will face out towards the right side.
  3. Feel a lift, rather than sinking in your left side body as you take the weight out of your left hand.
  4. Twist is coming from your belly button, therefore think about twisting your belly button up towards the sky.
  5. Hips are still facing forward so shift your right sitting bone towards the back and your left slightly forward and up.
  6. Breathe here for at least three breaths and keep opening across the chest.
  7. Hold for at least three breaths. Step back to Downward Facing Dog and repeat on left side.
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