Home Practice for level 1 Satyananda yoga class

Environment

If possible chose a place to practice where you will be not be disturbed for a set amount of time.

If you are sharing your living space with someone else, its advisable to have their agreement that you won't be disturbed. The phone should be off the hook, or someone else looking after it.

If possible the place should be dry and warm, and as quiet as possible.

You should use your own yoga mat, and if you don't have one, use a special blanket which you don't use for anything else.

Some people like to have some special objects beside their prace of practice to remind them that they are working with their higher self, and working with subtle energies inside and which some refer to as the divine within.

So your objects may be a photo or representation of someone you consider very realized or a very spiritual person or being. Some people light a candle or incense, others who have quite sensitive breathing don't have anything which might cause impurities in the air they breathe.

Ideally the place should have a feeling of lightness and uplifting energies.

Time of day

The time which is most recommended is shortly after you rise, ideally early in the morning.

You should shower to wake yourself fully, empty bowels and bladder and brush teeth and any other cleansing which you do. Some yoga practitioners cleanse their nostrils using a practice known as Jala Neti.

If this time is impractical for you, the most important thing to remember is that you should practice on an empty stomach.

So another time that can be good for some, is when they arrive home from work, before their evening meal.

Or during lunch-hour at work, to use the time for their practice, and then have a short lunch after practice.

Or at least 2 or 3 hours after their evening meal.

If you practice just before sleep at night, you should not practcie too strongly as this can increase the energies flowing in the body and make it difficult for some people to sleep.

What to practice

For beginners;

• Shavasana (lying)
• Abdominal breath (1 minute)
• Middle Chest breath (1 minute)
• Complete yogic breath (3 minutes)
• Wind releaseing pose (1 minute)
• Simple Spinal twist ( 1 minute)
• Cat (3 minutes)
• Moving car (3 minutes)
• Mountain or downward dog ( 3 minutes)
• Moon pose (3 minutes)
• Standing forward bend (3 minutes)
• Sphinx or Cobra ( 1 or 2 minutes)
• Relaxation 2 - 10 minutes
• Yoga Nidra
• Take a little quiet time when you are finished. Maybe water the plants in the house, or stroll outside, or just sit.

Each day you may vary the practices above, and leave some out some days, and include them back on other days.

Precautions and care of practice

You should follow all the guidelines given by your yoga teacher in your class, especially any precautions or instructions given on care for your knees, lower back and neck.

Always practcie with care, being sensitive to your body and how you feel at the particular time.

There should be no pain or straining when you practice.

Books with more information

The best book which is clear for beginners and also has a depth of knowledge suitable for teachers is Asana Pranayama Mudra and Bandha. This can be ordered from Mandala Yoga Ashram which is listed at Yoga products, books, relaxation items, Art or Gifts, Alternative health

CD audio class of this practice

You may chose to buy a CD to help you establish this practice. The CD has 10 tracks with 1 posture on each track, and a yoga nidra as the last track.

Details on this are at CDs of Yoga classes

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