When you practice Yoga at home, you may not always be under the best circumstances to ensure you follow your routine properly. Today’s modern lifestyle puts much more pressure on your working day and removes much of our free time. Yoga requires regular practice in order for it’s benefits to take effect so it’s important to make sure you plan your Yoga Schedule properly and thoroughly and give yourself the best opportunities to stick with your chosen routine.

Firstly, when planning out your Yoga schedule, take into account how long you want to hold your postures. There is no time limit that is set in stone for Yoga postures. The longer you stay in a position the greater the benefits will be but on the other hand if you feel uncomfortable doing a certain Yoga posture you should finish it early instead for safety. If you find your personal schedule is already very full it may be necessary to break up your Yoga routine into smaller 10 minute sessions throughout your day. There is nothing wrong with this, just make sure you are comfortable with the time you have assigned to Yoga practice.

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If you are looking to move on with your Yoga and add more postures to your personal regime you should start by building on the three simple postures of Tadasana, Dandasana and Savasana. You can find details of these three postures in “Three Simple Yoga Postures you cannot Live Without” if you are not already familiar with them.

Janusirsasana, other wise known as the head to knee pose, builds on the Dandasana posture which is a basic sitting down Yoga Asana. It requires you to start by sitting in Dandasana with the aid of one or two folded blankets for you to sit on. Once in this position you can bend your right knee to the side and move your heel towards your groin. Ensure the bent leg is perpendicular to your left leg and the heel is just touching your pubis area. Stretch out your left leg and lean forward slightly catching your left foot in your hands. You may need a belt or bandage to help you do this if you can’t reach. Stretch your body up ensuring your back is concave in shape. Then look upwards as you stretch your foot, ensuring your left knee remains straight. Stay in this posture for approximately 20-30 seconds and then switch legs.

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