Yoga at home

Yoga at home

Self-knowledge. “Practicing on your own helps you learn to self-regulate and self-soothe,” Crandell says. “It’s like driving your own car versus being chauffeured—when you’re driving, you have a greater responsibility to pay attention and to choose where you’re going and to respond to what happens as you travel along.”

Self-help. The more you practice, the better you’ll get at assessing how you feel, so when you first come to the mat, you can choose a practice that counterbalances whatever’s going on—mentally, physically, and emotionally.

Self-indulgence. How many other endeavors allow you to do whatever you darn well please? “Practicing on your own is so indulgent,” Crandell says. “You can take anywhere from 2 to 90 minutes and do whatever you want at whatever pace, tone, and intensity you choose.”

Exponential growth. “When you practice regularly, the effects of each session don’t have a chance to wear off before you come back to the mat,” says Cyndi Lee, a New York City–based yoga teacher and founder of OM Yoga Center. “That consistency offers benefits that double and then double again.”

Not bad for something you can do in your living room without spending a dime. 

Supta padangusthasana I (reclining big toe pose I)


Lie on your back. Hook a belt around your right foot and raise your foot up toward the ceiling, drawing the shoulder blades onto your back. Hold for 5 breaths and switch legs.

Supta padangusthasana II (reclining big toe pose II)


Repeat reclining big toe pose on the right leg. This time, as you exhale, open the leg out to the side. Hold for 5 breaths, and then switch to the left leg.

Adho mukha sukhasana (seated forward fold pose)


From a seated position, fold at the hips and walk your fingertips forward until your arms are fully extended. After 5 breaths, sit up, change the cross of the legs, and repeat.

Adho mukha shvanasana (downward-facing dog pose)


Press up into downward dog. Keep your knees bent—and your heels lifted. As you exhale, lift your sitting bones, press your thighs back, and stretch your heels toward the floor.

Anjaneyasana (low lunge pose)


From downward dog, step your right foot forward between your hands, drop your left knee to the ground, and bring both hands to your right knee. After 3 to 5 breaths, switch legs.

Adho mukha shvanasana (downward-facing dog pose)


Press up into downward dog once again. Bend your knees slightly and lift your sitting bones up toward the ceiling. Exhale, press your thighs back, and stretch your heels toward the floor.

Eka pada rajakapotasana (pigeon prep pose)


Bring your right leg forward into pigeon pose, keeping your left leg extended behind you. Hinging at the hips, rest your forehead on your arms. Hold for a minute, and then switch legs.

Balasana (child’s pose)


Kneel on the floor. With big toes touching, open your knees wide and fold forward at the hips. Rest your forehead on the floor and stretch your arms out in front of you.