All-levels at home yoga practice

May 25, 2018
Tanja Alexandra Kern

Greetings to you, Lovely Soul! ?

Today’s post is inspired by two of my cherished yoga students and Goddess sisters.
They kindly shared how challenging it can feel to be away from yoga class for a while (even just a week or two) and then return to practice. Since then through all the sitting, traveling or working old sensations of stiffness, aches, and tiredness have returned and need to be addressed again. As a consequence the poses don’t feel as fluid, the balance is a little off, and the energy levels are lower.

To achieve overall balance and well-being, keeping your body strong and flexible, and your mind steady, I highly recommend practicing yoga at least 3 times a week, or even better, everyday.

No matter if you are a complete beginner or any level practitioner, I put together a sequence for your that you can adjust to your needs. For example you may skip a few poses some days and just stretch out in Childspose, other days you may like to complete the full practice, or even flow through it a few times. Modify as needed. Practice, between classes, in the comfort of your own home. Please let me know if you have any questions, I am here for you.

Please listen to your own body, don’t do anything that causes you pain or doesn’t feel right, and if you take medications, please consult with your doctor before practicing. This written sequence does not replace a supervised yoga class.
Most of all, please enjoy the practice and see if you can make it a regular part of your life.

The beautiful Ultra High Waist Capri in Paradise Blue and white Warrior Victoria Crop Top 
are brand-new items from Kira Grace‘s Summer Riviera Collection. 

Let’s get started…

1. Childspose – Balasana
Come to your hands to and knees. Bring your knees as wide as the mat (to your level of comfort), and extend your hips towards your heels. Lower your chest and forehead to the floor (or use your stacked fists or a block to rest your forehead on). Stretch your arms out in front of you or place them alongside your body. Melt your heart down and take some deep, calm breaths as you sink deeply into your Childspose. 


2. Cat and Cow Cat Pose ( Marjaryasana and Bitilasana)
Come back to your hands and knees. If you need padding under you knees, make sure to get a towel or prop to support you.
Set you wrists under your shoulders and knees under your hips. On your inhale lift your chin, chest and tailbone up, and on your exhale draw your chin to your chest, lift you navel up and round your back. Then inhale again as you arch your back, and exhale to round. Continue in your own pace.

3. Downward Facing Dog (Adho Mukha Svanasana)
Walk your hands a little forward, curl your toes under and lift your hips up into Downward Facing Dog. Take a few moments to bend one knee and draw the other heel down, switch with your breath. Then reach both heels down toward the floor (and they don’t ever have to touch) and draw your chest toward your thighs. Root down through your feet and hands, stay for at least 3-5 rounds of smooth, long, calm and steady breaths.

4. Plank (Phalankasana)
On your next inhale, strongly engage your core and ripple your chest forward into Plank pose. Make sure keep your shoulders over your wrists, as you keep reaching the heels back. Keep your body in one long line or modify at any time by bringing your knees onto your mat.
Then bend into your elbows (and knees if needed), keep the elbows close to your body, and lower all the way down onto your belly.

5. Cobra (Bhujangasana)
Bring your hands by your lower ribs. Press the top of your feet and hips down, and draw your lower belly towards the spine. On your next inhale lift your head, and chest off the floor. Keep pressing the hands down and back towards your feet. Hold and breathe and then release down and rest.

When you’re ready bring your hands back under your shoulders, curl the toes under and make your way back and up into Downward Facing Dog. Pause for a couple of breaths, then walk your feet to the top of the mat.
Bring your hands to your hips, bend your knees as needed and make your way up to standing.

6. Mountain Pose (Tadasana)
Come to stand on your yoga mat with your feet about hip width apart, arms by your side. Engage from your arches up your legs, to your core, then lengthen the tailbone, and lift up through the top of you head. Reach your fingertips toward the floor as you broaden your collarbones and lift your chest. Ground through the soles of your feet and take some deep breaths all the way down into your belly.

7. Tree Pose (Vrksasana)
Find a gazing point somewhere on the floor in front of you, and focus your gaze on that non-moving spot.
Place your hands on your hips and keep your hips level, as you ground down through your right foot and lift off your left foot. Place the left foot anywhere on the inside of your standing leg, except the inner knee.
When you feel stable, bring your hands together in front of your heart, or lift both arms up to grow your “tree branches”. Like a tree in nature, allow yourself to sway. If you fall out of the pose, simply find your way back into it. Keep the focus on your breath and soften your gaze. Stay for at least 5 rounds of breaths, then switch to the other side.

8. Forward Fold (Uttanasana)
From Mountain Pose hinge forward at your hips and fold forward bending you knees as needed. Bring your hands on the floor or blocks and allow your head to hang heavy. Breathe into the back of your thighs and enjoy the stretch. When you feel ready, step back to Downward Facing Dog, bend your knees and lower them to the mat. Gently make your way on to you back.

9. Knees-to-Chest Pose (Apanasana)
Lie on your back. Bend your knees and draw them into your chest and gently rock from side to side or draw small circles on your lower back, in one direction and then switch to the other direction.

10. Supine Twist 
Draw your right knee into your chest and extend the left leg long along your mat. Flex your left toes. Bring your left hand to your right knee and your right arm out at shoulder level. Guide the right knee to the left and look over your right shoulder, if you neck allows, otherwise look straight up. Close your eyes and begin to bring your awareness back within.

11.  Savasana variation (regular Savasana shown above)
Lie on your back and stretch your legs and arms out. Glide your shoulderblades down towards your waist and lengthen your tailbone towards to heels. Allow your feet to flop open and palms to turn up. .
Let your breath become natural. Allow your body to relax and your mind become quiet. Stay here for as long as you like.

When you feel ready to come up, bend your knees, roll over to one side and gently press yourself up to seated. Place your hands into your lap or on your thighs and take some deep breaths. Bring your awareness within and notice how you feel.

May this this practice bring joy to your heart, peace to your mind and harmony to your body.
Let me know what you think. Please share your thoughts, insights, ideas and comments on the Mendocino Healing webpage, Facebook, Instagram, or via email.

It’s time to connect with your heart and shine your light brightly! ✨

Many blessings from my heart to yours ?


Tanja Alexandra Kern


1 comment

Leave a comment