A path to transformation: beginning a home yoga practice

If  you've been attending a yoga class regularly for a few years, and have a reasonably thorough knowledge of the basic postures, you may well be pondering on how to deepen your practice.

One sure-fire way to do this is to begin a home practice in earnest. Starting and maintaining a home yoga practice can be transformative - and it needn't take up a huge chunk of your day.

Most teachers will tell you that a home practice of 15 or 30 minutes a day is more beneficial than a once a week 90-minute practice.

Do both, and you're likely to notice a significant change in not only your technical ability on the mat. Far more importantly, by modifying your practice on a daily basis, you'll become more in tune with your basic physical and emotional needs as they vary each day.

How to construct a practice
Even with a strong class practice behind them, newcomers to a home practice may struggle at first with which poses to do.

Try not to get too hung up on this. A rounded practice will bring strength and flexibility to the body, and move the spine in opposite directions (Forward Bends, Back Bends, a twist).

Think about constructing a practice that incorporates standing postures such as Warrior I and II (Virabhadrasana I and II), sitting poses such as Seated Forward Bend (Paschimottasana) and Bound Angle Pose (Baddha Konasana), plus a back bend like Cobra (Bhujangasana).

You may have time for Sun Salutations (indeed, you may only have time for Sun Salutations, which is fine) and for inversions such as Shoulderstand (Sarvangasana) or Headstand (Shirsasana).

Including a few twists - either sitting or lying down - will help to awaken the spine for the day ahead; and you might like to work on one or two hip openers such as Cow Face Pose (Gomukhasana). A balancing pose such as Tree will help to focus the mind.

If all this sounds like a tall order, it needn't be. Try to include one or two poses from each group, and at least a few minutes at the end of your practice for relaxation (Savasana).

Sample home practice

A sample home practice could take the following form: Child's Pose (Balasana), as shown here; Cat stretches; Downward Facing Dog (Adho Mukha Svasana) and Sun Salutations to begin. This initial sequence will help ease the body and mind into your practice.

Cat/Cow stretches awaken the spine and help you connect breath with movement (from an all-fours position, exhale as the spine arches, inhale as you drop the belly and the spine concaves); Down Dog and Sun Salutations will stretch the hamstrings and enliven the spine, legs and arms.

If you only have ten minutes to spare, just incorporating the above three asanas, plus a few Sun Salutations, is all it takes to make a real difference.

If you have more time, you could go on to take some strengthening standing poses such as Warrior I (as shown) and II, (Virabhadrasana I and II), Wide Legged Forward Bend (Prasarita Padottanasana) and Standing Forward Bend (Uttanasana).

Revolved Triangle (Parivrtta Trikonasana) will twist the spine, working the spinal rotators and intercostals.

You could then take a Tree Pose to work on the balance, before coming to a couple of sitting poses such as Staff Pose (Dandasana) and Seated Forward Bend (Paschimottanasana), as shown here. 

Next, counter your forward bend with a backbend such as Cobra (Bhujangasana) or Bridge Pose (Setu Bandha Sarvangasana).

End the practice with an inversions such as Shoulderstand (Sarvangasana) if you have time. If not, go straight into final relaxation (Savasana), resisting the temptation to skip this part. Arguably, it's the most important element of your whole practice.

Experimentation and awareness

The beauty of a home practice is that it can be tailored to fit your energy levels and mood.

There are no hard and fast rules: if you feel tired or are recovering from a bad cold, you may just feel like sinking into a few yin poses such as Butterfly and Infant; and then sitting in meditation for five or ten minutes.

Or you could do a restorative practice - skipping the standing poses altogether and making liberal use of a bolster to support you in relaxing asanas such as Child's Pose, or supported Sitting Forward Bend (Paschimottasana).

It's useful to remember, also that there are plenty of different approaches to each asana: one day you could move dynamically into a pose such as Warrior II; the next you could hold it statically, for five or ten breaths. Be playful and curious, and don't be afraid to find your own way.

For those veering towards a strong-ish, flowing practice, using Downward Facing Dog as your 'base' asana, can work well: come back to the pose throughout the practice, moving from Down Dog straight into poses such as Plank, Warrior II and Pigeon.

Gauging your mood

Bear in mind, too, what kind of day you have ahead of you. If you are tired, and/or are facing a challenging day ahead, you may want a calming, yin or restorative practice, with time for meditation.

If you are feeling strong and energetic, and in need of a 'work-out', Sun Salutations and standing poses may fit the bill.

Consider that if you feel a little agitated or stressed, a strong ashtanga or vinyasa flow practice could work against you.

A slow, meditative practice could be just the ticket. Find out for yourself; let your practice become a barometer, and a stabiliser, for your moods and energy levels.

Above all, try to cultivate a sense of curiosity and openness to your practice, noticing any tendency to avoid certain poses; any resistance in the mind or body.

This is your time, and your practice: do it every day and think of it as both a commitment to your long-term health, and a pathway to greater awareness.

Pointers to consider:

• Try to set aside some time for your practice each day - or at least five days a week. If you don't manage this, don't worry - anything is far better than nothing.

• Keeping to a set time always works best - early morning or early evening, perhaps.

• If possible, set aside your own 'space', whether that's a corner of a room or a space in the garden, weather permitting.

• A sense of ritual can help you sink into the right frame of mind - that can be as simple as lighting a candle or some incense.

• Be patient and receptive. Play with your practice and notice what effect it has on your day ahead.

• Be realistic. A 15 or 30 minute daily practice is achievable for most people. An hour and half is unlikely to be. If you miss a day or two, don't scold yourself; we're all human. Just start again in earnest.