GETTING READY FOR YOUR YOGA PRACTICE

Wear comfortable clothes that you can bend and stretch in. Find a calm, quiet space to practice in where you won’t be distracted. Perhaps put on some calming music to block out other background noise – or enjoy practicing in the peace and quiet of silence.

At the Wellbeing Weekend, we practiced for two hours, however you shouldn’t feel that you always need to set aside this amount of time for practice! Any time that you can make will be beneficial, even just five minutes of good, deep breathing.

The class described below is what we did together on the Wellbeing Weekend, broken up into different sections so you can dip into the practice and combine the sections as you like.

Yoga is a practice, and it changes from day to day. In fact, yoga is a useful tool to observe your body and your mind and notice the changes from day to day. It is a means of getting to know yourself better. There is nothing to achieve, but lots to learn.

BEGINNING YOUR PRACTICE

Start lying on your back, knees bent and feet flat on the floor or yoga mat. This is our constructive rest pose.

Take some time in this pose to arrive on your mat and to your practice.

Close your eyes, let the skin of the face soften and the muscles around your jaw relax. Bring your awareness onto your breath. Bring your awareness onto your body, and how you’re feeling currently.

THREE PART BREATHING

Imagine your torso is a bucket, with three parts – the lower part is the belly, the middle part is the ribcage and the upper part is the top of the chest, under the collarbones.

Take your hands to your low belly and start to feel the rise and fall of your breath beneath your hands. Inhale and direct your breath into your lower belly underneath your hands. Exhale, release the breath out. Five more breaths like that, breathing into the lower belly, feeling the rise and fall of your hands with your breath.

After the last exhale, move your hands to your ribcage. Let your fingers fan forward, so they follow the shape of your ribs. Inhale into this “middle third” of your bucket, filling up the ribcage with breath. Exhale, release the breath out. Five more breaths, breathing into the ribcage, each time feeling the expansion in all directions of the ribs as you breath in. Feeling the fingers draw together as you breath out.

Next, bring your fingertips to the top of your chest, near your collarbones. Direct your breath now into this top third of your torso, filling up the space under your collarbones with your inhales. Exhale, release the breath out. Five more breaths, breathing into the very top of your lungs, focusing on inhaling in under the fingertips.

Allow your hands to rest wherever you would like; on your body or on the mat. Put these three parts together; first exhale out your breath. Then, take a deep inhale into the lower belly. Inhale into the ribcage. Inhale into the collarbone area. Release the whole breath back out. Again, inhale into the lower third, the belly; then the middle third, the ribs; then the upper third, the tips of the lungs. Exhale, release the breath. Four more breaths in the same pattern, filling up the torso one third at a time.

Release this close control over the breath, but feel that the breath is still more full, longer, and deeper than when you began. Remain in constructive rest for a few more breaths, observing the change in your breath compared to the start of practice.

RECLINED YOGA PRACTICE

Draw your right knee into your chest. Interlace your fingers around the front of your shin, applying gentle pressure on the leg. Bring awareness to your breath again, and feel the effects of the breath on the right leg. As you inhale, there is a natural inflation of the belly and a natural press away of the thigh. As you exhale and the belly empties out, there is a natural drawing in of the thigh. Take a few breaths here, feeling this natural oscillation and interplay between breath and body.

Release your right foot back to the mat.

Draw your left knee into your chest. Interlace your fingers around the front of your shin, applying gentle pressure on the leg. Bring awareness to your breath again, and feel the effects of the breath on the right leg. As you inhale, there is a natural inflation of the belly and a natural press away of the thigh. As you exhale and the belly empties out, there is a natural drawing in of the thigh. Take a few breaths here, feeling this natural oscillation and interplay between breath and body.

Release your left foot back to the mat.

Thread the needle

Cross your right ankle over your left knee, to create a number four shape with the legs. Draw your left thigh towards you; reach the left hand around the left thigh and with the right hand reach through the gap in the legs to hold the back of the left thigh. Both feet will be off the ground. Keep your feet active; toes are flexed back towards the shins. If you like, bring your right hand to your right knee and gently ease the right knee away from you. Stay here for a few breaths.

Release your feet back to the mat.

Cross your left ankle over your right knee, to create a number four shape with the legs. Draw your right thigh towards you; reach the right hand around the right thigh and with the left hand reach through the gap in the legs to hold the back of the right thigh. Both feet will be off the ground. Keep your feet active; toes are flexed back towards the shins. If you like, bring your left hand to your left knee and gently ease the left knee away from you. Stay here for a few breaths.

Release your feet back to the mat.

Supta padangustasana

Draw your right leg towards you, interlace your hands behind your right thigh. Press up through the foot, as if you could stand on the ceiling. Gently draw your leg towards the back of your yoga mat; over your head. Check in with your shoulders and your jaw, make sure no tension has crept in. Hips stay heavy on the mat. Option to extend the left leg straight on the mat, pressing the left heel down into the floor. Stay for a few breaths.

Release the right leg, bring both feet back to the mat.

Draw your left leg towards you, interlace your hands behind your left thigh. Press up through the foot, as if you could stand on the ceiling. Gently draw your leg towards the back of your yoga mat; over your head. Check in with your shoulders and your jaw, make sure no tension has crept in. Hips stay heavy on the mat. Option to extend the right leg straight on the mat, pressing the right heel down into the floor. Stay for a few breaths.

Release the left leg, bring both feet back to the mat.

SEATED YOGA PRACTICE

Find a comfortable seat. This could be kneeling, or sitting with the legs crossed; perhaps using a yoga block or cushions for some height under the hips.

Ujjayi breath

Develop your ujjayi breath. We introduced this as the “Darth Vader” breath.

Exhale your breath out, making it sound like Darth Vader. You are narrowing the throat and elongating the exhale. Repeat.

Now, create the same sort of Darth Vader sound as you inhale. Repeat once or twice more.

Seal the lips, recreate the feeling of the exhales and the Darth Vader sound through the nose. Recreate the feeling of the inhales, with the lips closed, drawing air in through the nose.

Ujjayi breath is sometimes called “ocean sounding breath”, which gives you another clue as to how it should sound.

Again, pay attention to what you are doing to create this sound – ujjayi breath is a constriction of the throat to enable the inhales and exhales to lengthen.

Seated twist

Inhale, raise your right arm towards the ceiling. Bring your left fingertips to the ground behind your seat. Exhale, bring the back of your right hand to your left knee, twisting towards the left.

Stay for a few breaths, feeling a lengthening of the spine as you inhale, and a deepening of the twist as you exhale.

On an exhale, release back to centre. If you are sitting with legs crossed (or in an asymmetrical pose) change the cross of your legs.

Inhale, raise your left arm towards the ceiling. Bring your right fingertips to the ground behind your seat. Exhale, bring the back of your left hand to your right knee, twisting towards the right.

Stay for a few breaths, feeling a lengthening of the spine as you inhale, and a deepening of the twist as you exhale.

On an exhale, release back to centre.

Child’s pose

From a kneeling position, bring your big toes together and separate your knees. Walk yourself forward, keeping hips on your heels and laying your belly over your thighs.

Extend the arms forward, perhaps resting your forehead on the mat.

Child’s pose can feel nice in and of itself, it is also a good pose to take a break in during any yoga practice if you need a rest.

STANDING YOGA PRACTICE

Stand at the top of your mat. Bring your hands together in a prayer position at your heart, palms press together and fingers point up to the ceiling.

Imagine your hands represent your lungs, and as you inhale draw your hands out as wide as you feel represents your breath.

Exhale, draw your palms back together.

Again, inhale, allow the hands to expand out wide – perhaps, as you lengthen each inhale and exhale, the hands start moving out wider and wider.

Exhale, draw the palms back together.

Repeat for eight more breaths.

Half sun salutations

Transfer the motions now to our half sun salutations.

Inhale, reach the arms up overhead, stretching tall.

Exhale, forward fold. Bend your knees as much as you need to bring fingertips onto the mat.

Inhale, lift halfway up, pressing fingertips to shins, lengthening the crown of the head away from the tailbone.

Exhale, refold, bring fingertips back to the mat.

Inhale, sweep the arms all the way up, come to standing, reaching for the ceiling.

Exhale, draw the palms back to heart centre.

Repeat at least three more times, but as many as you like, focusing on syncing your breath with the movements.

Warrior 1

From standing at the top of your mat, take a big step back with the left foot. Place the left foot flat on the mat, with the toes turned out slightly; not quite facing them forward.

As we begin, both legs are straight, and the palms are together at heart centre.

Inhale, reach your arms overhead as you bend your front knee.

Exhale, draw the hands back to centre and straighten the front knee.

Repeat four times.

Step the left foot forward, back to standing at the top of your mat.

Take a big step back with your right foot. Place the right foot flat on the mat, with the toes turned out slightly; not quite facing them forward.

As we begin, both legs are straight, and the palms are together at heart centre.

Inhale, reach your arms overhead as you bend your front knee.

Exhale, draw the hands back to centre and straighten the front knee.

Repeat four times.

Step the right foot forward, back to standing at the top of your mat.

Half sun salutation

Warrior 2

From standing at the top of your mat, take a big step back with the left foot. Turn the toes to face the long edge of your mat; your left foot will be at a right angle to the right foot.

As we begin, both legs are straight, and the palms are together at heart centre.

Inhale, reach your arms out to the side, with elbows bent into “goalpost arms”, and bend your right knee.

Exhale, draw the hands back to centre and straighten the front knee.

Repeat four times.

Step the left foot forward, back to standing at the top of your mat.

From standing at the top of your mat, take a big step back with the right foot. Turn the toes to face the long edge of your mat; your right foot will be at a right angle to the left foot.

As we begin, both legs are straight, and the palms are together at heart centre.

Inhale, reach your arms out to the side, with elbows bent into “goalpost arms”, and bend your left knee.

Exhale, draw the hands back to centre and straighten the front knee.

Repeat four times.

Step the right foot forward, back to standing at the top of your mat.

Half sun salutation

Wide leg forward fold

Take a big step out with one foot, turn both feet to point towards the long edge of your mat.

Bring your hands to your hips; inhale, lengthen the whole body upwards. Exhale, fold forward, hinging at the hips.

You can keep your hands on your hips, take them onto the mat, or bring them onto a block (or perhaps a stack of books?) for a bit of height.

Stay for about five breaths.

Bring your hands to your hips, inhale to come back up to standing.

Half sun salutation

Tree pose

(If you would like an aid for balance, move near a wall or chair.)

Transfer all of your weight into your right foot. Allow the left foot to be very soft on the floor. Lift and spread the toes of your right foot – fan them out from each other as much as you can. One by one, place each toe back on the mat, starting with the pinky toe and moving inwards to the big toe.

Slide your left foot up to your ankle, or even up to your calf or thigh.

If you are not holding onto a chair or the wall, bring both palms together at your heart centre. Press the palms together, bring the same press between the left foot and the right leg.

As you stay in tree pose for a few breaths, focus on standing very tall, lengthening up through the crown of the head.

On an exhale, release the left foot back to the mat.

Transfer all of your weight into your left foot. Allow the right foot to be very soft on the floor. Lift and spread the toes of your left foot – fan them out from each other as much as you can. One by one, place each toe back on the mat, starting with the pinky toe and moving inwards to the big toe.

Slide your right foot up to your ankle, or even up to your calf or thigh.

If you are not holding onto a chair or the wall, bring both palms together at your heart centre. Press the palms together, bring the same press between the right foot and the left leg.

As you stay in tree pose for a few breaths, focus on standing very tall, lengthening up through the crown of the head.

On an exhale, release the right foot back to the mat.

Half sun salutation

Baddha konasana (butterfly pose, or bound angle pose)

Come to sit on your mat. If you find it more comfortable, sit up on a yoga block or on the edge of a folded blanket.

Bring the soles of your feet together in front of you, so the legs form a diamond shape. Hold onto your ankles with your hands, inhale sit tall. Exhale, lean forward from the hips. Try to keep the length in the spine as you fold forward.

Stay for five to ten breaths.

As you stay in the pose, bring awareness to where you notice the breath. Do you feel it more in the back of the body, around the ribcage? Or perhaps your awareness is drawn more to the legs and the feeling of the muscles stretching. Anywhere is fine, just observe the feelings and sensations that arise.

To come out of the pose, inhale and lift the torso up.

Parivrtta janu sirsasana (revolved head to knee pose)

From seated, extend your right leg straight in front of you on the mat. Press the right heel down into the mat, allow the toes to point up to the ceiling.

Bring the sole of the left foot to your right thigh, allow the knee to fall open to the left side, with the outer leg resting on the mat.

Once again, if you find it more comfortable to sit on a yoga block, or the edge of a folded blanket, do so.

Place your right hand on the mat inside your right leg. Turn your chest to the left, using a bit of leverage from the press down through the right hand. If your right forearm reaches, place the whole right forearm on the mat.

Inhale, circle the left arm up and overhead, reaching it towards the right toes. Either, keep reaching for the toes, perhaps holding onto them. Or, bend your left elbow and bring your hand to the back of your head. The webbing between thumb and forefinger of the left hand cradles the nape of the neck. Lean your head back into your hand, releasing effort from the neck.

Breath into the left ribs, and feel a rotation through the body and a gentle stretch in the side of the waist.

Stay for five breaths.

Inhale to rise back up. Extend both legs out in front of you.

Press the left heel down into the mat, allow the toes to point up to the ceiling.

Bring the sole of the right foot to your left thigh, allow the knee to fall open to the right side, with the outer leg resting on the mat.

Place your left hand on the mat inside your left leg. Turn your chest to the right, using a bit of leverage from the press down through the left hand. If your left forearm reaches, place the whole left forearm on the mat.

Inhale, circle the right arm up and overhead, reaching it towards the left toes. Either, keep reaching for the toes, perhaps holding onto them. Or, bend your right elbow and bring your hand to the back of your head. The webbing between thumb and forefinger of the right hand cradles the nape of the neck. Lean your head back into your hand, releasing effort from the neck.

Breath into the right ribs, and feel a rotation through the body and a gentle stretch in the side of the waist.

Stay for five breaths.

Inhale to rise back up. Extend both legs out in front of you.

Flowing bridge pose

Make your way to lie on your back. Bend the knees, so the soles of your feet rest on your mat, hip distance apart. Reach your arms alongside you on the mat, fingers towards toes.

Exhale, release your breath.

Inhale, start to lift the hips and peel up through your spine, moving into bridge pose. Lift the hips and spine as high as is comfortable, keep pressing down through the feet, the shoulders and the arms.

Exhale, roll back down through the spine, releasing the hips all the way to the mat.

Repeat this, adding in the arms as well: Inhale, lift hips, peel up through the spine and float the arms up and overhead to the mat behind you.

Exhale, roll back down, bringing arms back down by your sides.

Repeat, with the arms in sync with the lift of the hips and spine, three more times. Focus on synchronising breath and movement. Make each movement as long as the breath.

RESTORATIVE YOGA PRACTICE

The poses in this section are each held for a number of minutes. It is important that you are comfortable – warm enough, and supported enough, so the body can release tension instead of taking any more in.

Gather any props you have or will need before getting started. Ideally, a yoga block (a stack of thick books could substitute) and a bolster (one or two pillows could substitute).

Once you get into each pose, begin a scan through the body and focus on observing and then releasing any tension you notice. If you don’t feel able to release tension, simply observe without any judgement.

Supported bridge pose

Inhale, lift the hips and come to bridge pose. Slide a yoga block under your sacrum to support the weight of your hips. The block should not be underneath your spine but is a bit lower down and just above your tailbone.

Allow your body to drape over the block. Release effort from holding the body in the pose and allow gravity to take over.

You could bring your knees to rest against each other, if that makes the pose easier.

Stay for between 3 and 5 minutes.

When you are ready to come out, press into the feet to lift off the yoga block. Slide it out of the way, release down to the mat. Stay for one or two breaths, then roll to your side and sit up.

Supta baddha konasana

From seated, place your bolster or pillow long-ways behind you on the mat. Face forward, and start to lie back over the bolster or pillow.

(If you are using a pillow, fold it in half lengthwise, like a hot dog bun, and hold in place with your hands until you are lying on top of it and your body weight keeps it from unfolding.)

There are two options for the legs:

One: Bring the soles of the feet together, let the knees fall wide.

Two: Keep the feet on the floor at least hip distance apart, and allow the knees to fall in towards centre, so the legs are supported on each other.

Find a comfortable place to be in, where you can stay without fidgeting or adjusting for 5 minutes.

When you are ready to come out, draw the knees back to centre, lie on one side. Stay for one or two breaths, then press yourself up to a seat.

Side lying

Sit in a kneeling position, with knees pointed towards the long edge of your mat. Slide your hips off your heels over to the right. Place your bolster or pillow lengthways from your hips on the right side.

Turn your torso to face the bolster or pillow, and with hands either side of it walk yourself forward to come to rest on the support.

Find a comfortable place to be in, where you can stay without fidgeting or adjusting for at least 3 minutes (ideally 5).

When you are ready to come out, walk yourself back up.

Turn so the knees face the other direction; the bolster or pillow is now at your left hip.

Turn your torso to face the bolster or pillow, and with hands either side of it walk yourself forward to come to rest on the support.

Find a comfortable place to be in, where you can stay without fidgeting or adjusting for at least 3 minutes (ideally 5).

When you are ready to come out, walk yourself back up.

Supported child’s pose

Sit in a kneeling position, separate the knees towards the edges of your mat. Place your bolster or pillow between the knees.

Walk yourself forward over the bolster or pillow. Turn your head to one direction.

After 3 minutes, turn your head to the other direction.

After 3 more minutes, walk yourself back up.

SEATED MEDITATION

This is a good point in your practice to do a few minutes of seated meditation. Sit on a block, a cushion, or a chair. Find an upright, wakeful posture you can maintain without fidgeting for a few minutes.

I highly recommend the meditations available on the Calm app, if you would like guidance.

We did a “loving kindness” meditation at the VICTA Wellbeing Weekend.

SAVASANA

Close every yoga practice with savasana. Lie on your back, stretch your legs out, stretch your arms out – take up as much space as you would like.

Close down the eyes, soften any tension in the face around the temples or the jaw.

Relax any control over your breath and relax any control over your body. Feel yourself softening, releasing down into gravity.

Stay for between 5 and 7 minutes.

To come out, make your next breath deeper. Bring some movement back to fingers and toes.

Draw your knees into your chest, come to rest on one side. Stay for a breath. Press yourself up to a comfortable seat.

Bring your hands together at heart centre, inhale sit tall. Exhale bow your head. Thank yourself for setting aside the time to practice.