Yoga classes have never been more available than they are now, especially if you live in a big city like Jakarta.
But even if you attend a yoga class regularly, it is always beneficial to cultivate a self-practice at home, provided you have a basic knowledge of asanas (postures), and within the scope of your own physical capacity.
Instead of being distracted by the highly flexible student next to you, or wondering what asana the teacher will call out next, you can increase your awareness of your body and breathing and go deeper into your practice.
All you need for a self-practice is a little space, maybe in your living room or on your back porch, a yoga mat and some free time.
If you are inside, make sure the room is adequately ventilated (preferably no air conditioner); if you are outside, make sure the weather is not severely hot, cold or windy, and that air is not too polluted. Also keep away from any major visual or audio distractions.
Traditionally, yoga asanas are practiced early in the morning, and in the tropics or the city, this is a better time as the weather is still considerably cool and there are fewer distractions. But if that is impossible, you can practice in the late afternoon or early evening as long as you have not had a big meal within the previous two hours and there are still a few hours before your bedtime.
Below is a short yoga sequence I designed for beginners, with all the basic elements including warm-ups, standing poses, a backbend, a forward bend, a twist and relaxation.
In the beginning, try to maintain each pose for at least three to five deep breaths and maintain consistency in the length and the quality of these breaths. As you become stronger, you can hold the poses longer.
1. Begin by resting in Uthita Balasana or Extended Child's Pose to center yourself and cultivate deep mindful breaths. Kneel on the floor with the knees apart and the big toes together at the back. Rest the buttocks on the heels and lengthen upward through the spine. Place your forehead on the floor, extending the arms forward and hold for a few breaths.
2. Rise up to Adhomuka Svanasana (Downward Facing Dog). Come onto all fours and press the palms of your hands to the floor. Inhale deeply, then, on the exhale, lift your knees off the floor and push your hips up toward the ceiling. Press the palms of the hands to the floor, the fingers spread apart, and lengthen through your arms and spine. The hands should be about shoulder-width apart, and the feet hip-width apart. Allow your body to open up gently by keeping your heels lifted and your knees bent for the first few breaths.
Then step both feet forward to the top of the mat and with the knees bent. Keep the head down, each hand holding on to the opposite elbow for a moment. Slowly release your elbows and roll up, vertebrae by vertebrae, bringing your head and neck last. (Note: For a more heating warm-up, you can do the Suryanamaskara or sun salutation sequence here, between three and five times.)
3. Virabhadrasana (Warrior 2): Turn to the right and spread your feet apart about the length of your legs. Turn the right foot out about 90 degrees so that the heel is opposite the arch of the left foot. The left foot is slightly in - about 15 degrees. Raise the arms and inhale deeply. On the exhale, bend the right knee about 90 degrees. Keeping your gaze toward the right hand, hold for a few breaths then switch to the other side.
4. Trikonasana (Triangle): With the feet in the same position as the above pose, raise your arms to the side. Inhale, extend upward through the crown of the head and, as you exhale, extend the upper body to the right. Keeping your right hip on the same plane as your shoulders, place the right hand on your shin as far down as is comfortable for you. Raise the left arm toward the ceiling with the palm facing forward and turn to face the sky. After a few breaths, inhale and come up. Exhale, release, and then switch to the other side.
5. Salabasana (Locust): Lie down on your belly, legs extended and inner ankles touching or only slightly apart. Rest the forehead on the floor; the back of the neck is long. Extend the arms beside the body. Inhale and lift the chest and legs off the floor, keeping the shoulders relaxed and the neck long. Lift the hands and wrists and extend the fingertips back toward the feet. Hold this for a few breaths and release on the exhale. Push yourself up again into the Downward-facing dog and hold for a few breaths to counter the pose gently. Then sit on the floor for the next pose.
6. Parivrita Sukhasana (Easy Twist): Cross your legs and slide your heels apart so that each heel rests near or under the knee above it. Place the left hand on the outer right knee, and the right fingertips directly behind your buttock. Inhale and feel the spine lengthen, with your sitting bones pressing evenly onto the floor. Exhale and twist to the right from the waist upward. After a few breaths, inhale to untwist, and exhale to release and change sides.
7. Janu sirsasana (Head to Knee): (If your lower spine is really rounded while sitting down, prop yourself on a folded blanket. If you have back problems or very tight hamstrings, bend your extended knee slightly. Prepare a strap if you cannot reach your foot, and wrap it around your foot.) Sit on the floor with both legs extended forward. Bend the left knee, placing the sole of the foot against the inside right thigh. Inhale to lengthen your spine, exhale, bend forward over your right leg and hold the side of the foot. Keep your spine long and aim to bring the crown of your head toward your right foot. If you're holding a strap, prevent your spine from rounding but not going too low toward the leg.
If you have done an inversion independently, go into a relaxing one such as Salamba Sarvangasana (Shoulder Stand) or Viparita Karani (Easy Inversion), where you lie on your back, your legs vertically resting on the wall for a few minutes.
End your practice with at least five minutes of Savasana or Corpse Pose: Rest on your back with the eyes closed, the whole body relaxed; let your breathing becomes natural again.
Lack of motivation can discourage people from self-practice so try to set aside the same time for your practice each day so that it becomes an ingrained habit.
So, what are you waiting for? Turn off that cell phone, unroll the yoga mat and start practicing. Namaste.
- Photos by P.J. Leo
- Model: Ade Roseyani
The writer is a yoga practitioner and teacher. Yoga Connection is a regular column on all things yoga, appearing every second week in the Body & Soul section. For questions and comments, please email her at dasmaran@indo.net.id.
