Home Practice - 30+ Minute Gentle Flow

1. Uttanasana

1. Uttanasana (Standing Forward Bend) for 10 breaths (hold your elbows and let head and neck relax completely, or rest your hands lightly on the floor or your ankles, or support head and hands on bolster and blocks as needed)

2. Balasana

2. Balasana (Child's Pose) for 5 minutes with knees open to the width of your mat.

3. Supta Virasana

3. Supta Virasana (Reclined Hero) for 5 minutes, with or without bolsters and blankets for support.

4. Salamba Sarvangasana (Shoulderstand) for 3-5 minutes using folded blankets under the shoulders. Slide off the blankets so your shoulders are on the floor and rest for a few breaths after you come down.

5. Full headstand, headstand variation or handstand for up to 5 minutes, starting and ending in child's pose.

• Headstand variation: facing a wall, make a headstand base with your hands, support head in hands (head against wall), and slowly walk your feet towards your head.  Ideally back should be flat against the wall.
• Handstand against the wall – 3-5 times, hold each one up to 12 breaths.
• Handstand variation (L or half handstand): Facing the wall, walk your feet up the wall until you are forming an L shape with your body.

6. Viparita Karani - Legs up against the wall for 5 minutes using 1-2 folded blankets, or block, or bolster, to lift the hips and buttocks.

Note:  For a 20 minute practise you may choose to hold each asana for three minutes, or choose to do a shorter flow such as uttanasa, balasana (child’s pose), supta virasana (reclined hero), and salamba sarvangasana (shoulderstand).

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With thanks to my daughter Sarah Bird for demonstrating 

these yoga poses, and to David Forster for his photography.