This document provides guidance for practicing yoga at home, including preparing the environment, choosing comfortable clothing, performing postures in a balanced sequence from seated to standing to inverted, and closing with relaxation and breathing exercises or meditation. It recommends starting with shorter durations in each pose and position and gradually increasing time and difficulty over months of regular practice to strengthen the body and mind.

3. stay away from furniture and objects
that you might bump into and get hurt
in case you lose your balance. It is also
important that the environment is
well ventilated and the light is diffuse,
promoting the necessary state of
greater concentration and
introspection that characterizes a good
practice.
Ideally, you should fast or have finished
your last meal one hour before
practicing. Choose light and
comfortable clothes that do not restrict
your movements or blood circulation.
Remove any accessories such as
watches, necklaces, bracelets and big
earrings, for they can disrupt you.

4. the one of a regular practice
everyday at the same time, helping
you strengthen your discipline and
pace of practice, making way for
deep changes to take place both in
your body and your mind in a
harmonic manner. After preparing the
environment and sitting on your mat,
choose one of the seated postures
and close your eyes. Keep your back
straight and relax your face and
shoulders. First of all, breathe deeply
and calmly, quieting your mind. If you
fell like doing it, chant the Om mantra
three times in the beginning of your
practice in order to integrate your
body and your mind in the present
moment, making you more centered.

5. Breathe rhythmically and uniformly, using
your nostrils and not your mouth. Try to
be aware as you begin and finish your
postures, without exceeding your
resistance and letting your body and
breathing adapt to your capabilities.
There shouldn’t be any tension or pain,
but yet drive and persistence. Respect
your capabilities, but challenge yourself
with consciousness and carefulness.
A well balanced sequence of postures or
āsanas (for beginners) should take into
consideration the following sequence:
seated postures, standing postures and
then lying postures, remembering to
close the practice with inverted postures.

6. Among all the practice possibilities, It is suggested to proceed to a
explore the following: balance, salutation, such as the Sun Salutation,
laterality, muscular strengthening, joint and then standing, seated, lying and
stability, inversion passive stretching inverted poses.
and relaxation. Your spine will be
requested in different manners during Draw your practice to a close with a
the practice, such as laterality, moment of relaxation, so that your body
traction, torsion, bending and and mind assimilate the practice effects
hyperextension. Keep in mind that if and you enjoy a deep, refreshing
you do a pose to one side, it must be moment. Take advantage of your body
done to the other side as well. quietness and stability to perform
Whenever you bend forward, it breathing techniques (pranayamas) and
advisable to bend back. A highly meditation, whenever there is enough
recommended way to begin your time for a more complete, effective
practice is the use of kriyas, purifying
techniques, followed by joint practice. If you are a beginner, the time
movements such as dynamic you stay in each pose should be shorter
movements (pavana muktasanas) or around seven to twelve breaths for
dynamic breathing, and finally the developing balance, stability and
yoga poses (āsanas). strength, and around two minutes for
seated or lying poses.

7. these durations can be gradually
increased with more breathing and
longer permanence, as you feel more
prepared. The same is applied to the
breathing techniques (pranayamas).
For beginners, 10 to 20 breathing
cycles (inspiration – exhalation) is an
excellent achievement, which should
be gradually elevated on a monthly
rate or according to how prepared
you feel. As for meditation, it is highly
recommended that it becomes a
daily practice split in two parts, in the
morning and in the evening, or in
more suitable times for you. You may
start by practicing five minutes each
time and then increase this time by a
minute every month, always
respecting your capability of
remaining seated with your back
comfortably straight.

8. Visit us!
yogaway.com
CLASSES ONLINE
Smartphone
Notebook
Desktop
TV