Table Of ContentA COMPLETE GUIDE TO
YOGA AT HOME
SPECIAL ISSUE
ESSENTIAL
Feel POSES FOR A
STRONG
your
CORE
best!
LIFT YOUR
38 sequences
MOOD
to calm,
YOGA FOR FINDING
strengthen
JOY & BALANCE
and heal
POSES TO SOOTHE
AN ACHING BACK
PLUS!
All-day
energy
15 POSES THAT REFRESH
Find your yoga style
GET-STARTED
Create your own sequences
FUNDAMENTALS Build a solid foundation
Cover Credits: Photo: Joe Hancock; model: Nancy-Kate Rau;
hair/makeup: Ashley Smith; prop stylist: Allie Liebgott; top:
Beyond Yoga; bottoms: Onzie
2
Y O G A A T H O M E S P E C I A L
y o g a j o u r n a l . c o m
PHOTO: JOE HANCOCK; MODEL: NANCY-KATE RAU; HAIR/MAKEUP: ASHLEY SMITH; PROP STYLIST: ALLIE LIEBGOTT; TOP: MPG; METALLIC TOP AND BOTTOMS: BEYOND YOGA
In This Issue
4 Editor’s Letter 45 SECTION 4: Wake Up—And 82 Grow Your Power BY PATRICIA WALDEN
Wind Down With Ease 84 Stand Your Ground BY NIKKI COSTELLO
7 SECTION 1: Ready, Set, Go! Morning and evening sequences
86 Prep for Success BY BARON BAPTISTE
8 Why Have a Home Practice? 46 Wake Up Gently BY KIRA SLOANE
A step-by-step guide to starting
a personal practice. BY JASON CRANDELL 48 Get an Energy Boost BY GINA CAPUTO 89 SECTION 6: Live Healthy
PLUS: Yoga benefits, essential props, 50 Find Your Focus BY TIFFANY CRUIKSHANK Sbeqttueer—ncaens dto s tmroankgee yrou feel
home-practice roadblocks, and how 52 Stretch Away Stiffness
to bring your studio sessions home BY PAIGE ELENSON 90 Breathe Easy BY MARLA APT
54 Quiet Your Busy Mind 92 Turn Back the Clock
19 SECTION 2: Build a Strong BY BARBARA BENAGH BY SRI DHARMA MITTRA
Foundation
A fun way to find your ideal 56 Restore Yourself BY CORA WEN 94 Cleanse Your System
yoga style, plus four foundational 58 Shed the Day’s Stress BY CLAIRE MISSINGHAM
practices BY DEBORAH BURKMAN 96 Open Up Tight Hips BY BARON BAPTISTE
20 What Sequence Is Right for You 60 Feel Calm and Centered 98 Support Your Spine
Today? A decision tree BY ALANNA KAIVALYA BY DEBORAH BURKMAN
22 Salute the Sun BY RICHARD ROSEN 100 Take Care of Your Back
24 Center Yourself BY LARISSA HALL CARLSON 63 SECTION 5: Feel Happy BY ANDREA FERRETTI
26 E
BYm CLbArIaREc eM ItShSIeN GUHnAfMamiliar Saennqddu s eCenlofc-naesfs itduore abnnoctoest your mood 102 BPYo JwOHeNr SUCpHU YMoAuCrH ECRore
28 Warm Yourself Up 64 Give Yourself a Break BY LILIAS FOLAN 104 Tone Your Abs BY ANA FORREST
BY LARISSA HALL CARLSON 106 Open Yourself Up BY ANNIE CARPENTER
66 Take Care of You, Too
BY CHELSEA JACKSON ROBERTS 108 Flip for ‘Wild Thing’ Pose
31 SECTION 3: Create Your BY AMY IPPOLITI
Own Practice 68 Find Your Bliss BY TIAS LITTLE
110 Wring Out Your Angst
32 The ABCs of Sequencing 70 Let Go of Stress BY BIBI MCGILL BY KATHRYN BUDIG
L
cereaartne tah ep ebrassoicnsa ls opr yaoctuic cea. n 72 Have a Little Fun BY SIANNA SHERMAN 112 Power Up Your Legs
BY JASON CRANDELL 74 Find Calm Amid Challenge BY ELISE LORIMER
34 Build Your Own Sequence: BY RICHARD ROSEN 114 Strong-Arm Yourself BY DAREN FRIESEN
M ix-and-Match 76 Feel Unstoppable BY YOGI BHAJAN 116 Get Into Balance BY ALEXANDRIA CROW
A
po mseesn, ua romf w barlamn-cuepss, ,i nstvaenrdsionngs , 78 BSYe At LaE XGAoNDaRl—IA CaRnOWd Meet It 118 Index to Sequences
backbends, twists, forward bends, 120 Closing Thoughts
and closing poses to choose from 80 Cultivate Poise and Grace
BY AME WREN
This publication contains stories reprinted from previous issues of Yoga Journal. Information that may have changed over time has not been updated. The exercise instructions and advice presented in this magazine
are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of Yoga Journal disclaim any liability
for loss or injury in connection with the exercises shown or the instruction and advice expressed herein.
Y O G A A T H O M E S P E C I A L 3
PHOTOS: MICHAEL WINOKUR; MODEL: KATRINA LASHEA; STYLIST: LYN HEINEKEN; HAIR/MAKEUP: VERONICA SJOEN
y o g a j o u r n a l . c o m
EDITOR’S LETTER
EDITOR IN CHIEF | Carin Gorrell
GENERAL MANAGER | Kim Paulsen
Om Alone DIRECTOR OF BRAND STRATEGY | Kristen Schultz Dollard
PUBLISHER | Melissa Strome
E D I T O R I A L
THERE’S A WONDERFUL old joke that goes SPECIAL-ISSUE EDITOR | Alison Gwinn
something like this: “What’s the best way MANAGING EDITOR | Jean Weiss
to get to Carnegie Hall? Practice, practice, ASSOCIATE EDITOR | Nancie Carollo
COPY EDITOR | Matt Samet
practice.” I thought of it often as we were
creating this issue, because the best way to A RT
SPECIAL-ISSUE ART DIRECTOR | Anita Koury
really make yoga part of your life is to practice, ART DIRECTOR | Melissa Newman
practice, practice—at home. PHOTO DIRECTOR | Jackie L. Ney
But the idea of establishing a home practice ASSOCIATE ART DIRECTOR | Abigail Biegert
CONTRIBUTING DESIGNER | Brenda Gallagher
can sound intimidating. I’m sure you’ve heard
some of the myths: You have to practice at P R O D U C T I O N
GROUP PRODUCTION DIRECTOR | Barb Van Sickle
least an hour a day! You must have a dedicated PREPRESS MANAGER | Joy Kelley
yoga room! You need to know how to sequence AD COORDINATOR | Cossette Roberts
a class! Let’s put those ideas to rest right now. D I G I TA L
The truth is, establishing a home practice is easier than you think. In DIGITAL DIRECTOR | Tim Zura
fact, you already have all you really need: Dedication; at least 15 minutes ASSOCIATE DIGITAL DIRECTOR | Patty Hodapp
most days (you can find that in your busy schedule, right?); and some G E N E R A L A DV E R T I S I N G
guidance—including practice sequences—to get you started, which ASSOCIATE PUBLISHER | Haley Brockmeier
WEST COAST SALES | Kathleen Craven
you’re holding in your hands right now. EAST COAST MANAGER | Michelle Rufo
In this special issue, we’ll tell you about the many benefits of home TEXAS/COLORADO/NEW MEXICO SALES | Tanya Scribner
practice (page 8), as well as the simple props you’ll need (page 16). Next, MIDWEST DIRECTOR | Cookman Campbell
DETROIT SALES | Keith Cunningham
check out our decision tree (page 2o) to help you figure out what kind of
practice—Morning or evening? Vigorous or relaxing?—you want. Then,
YO G A , M E D I A & D I R E C T R E S P O N S E A DV E R T I S I N G
to get you warmed up, we offer four foundational practices (pages 22–29) YOGA BUSINESS WEST COAST | Cheryl Kogut Hawker
that include basic poses you should be very familiar with from classes. 303-625-1630
After that, you’ll find a fun mix-and-match section; consider it YOGA BUSINESS EAST COAST | Deena Robeson 312.494.1919,
x307 Alyson Smith 312-494-1919 x306
a menu of poses to choose from to create your own sequences. And
finally, in sections 4, 5, and 6, we offer 34 sequences created by well- M A R K E T I N G & CO M M U N I C AT I O N S
DIRECTOR OF INTEGRATED MARKETING | Greg Brenton
known yoga teachers, organized by topic: morning and evening DIRECTOR OF CORPORATE COMMUNICATIONS | Dayna Macy
practices (starting on page 45); practices to boost your mood and make SENIOR MARKETING DESIGNER | Tanya Cantu
you feel more confident (page 63); and finally, practices that focus on B U S I N E S S O F F I C E S
your wellness, whether it’s opening tight hips, easing back pain, or 2520 55th Street, #200 Boulder, Colorado 80301
strengthening your core (page 89). 303.625.1600 (p)
We can’t promise that this issue will instantly turn you into the subs8cr0ip0t.6io0n0 c.9u6s4to2m eyr osgearvjoicuer n al.com
Leonard Bernstein or Yo-Yo Ma of yoga (after all, they practiced for
decades). But we can promise that if you make home practice a regular
part of your life, you’ll find that not only do you feel calmer and better,
but you also have greater confidence and emotional well-being. Here’s
to a rewarding new habit!
CHAIRMAN | Efrem Zimbalist III
PRESIDENT & CEO | Andrew W. Clurman
EXECUTIVE VICE PRESIDENT & CFO | Brian Sellstrom
EXECUTIVE VICE PRESIDENT, OPERATIONS | Patricia B. Fox
VICE PRESIDENT, HEALTHY LIVING GROUP | Kim Paulsen
VICE PRESIDENT, CONTROLLER | Joseph Cohen
VICE PRESIDENT, DIGITAL AND DATA | Jonathan Dorn
CARIN GORRELL, Editor in Chief VICE PRESIDENT, FINANCE | Craig Rucker
VICE PRESIDENT, RESEARCH | Kristy Kaus
VICE PRESIDENT, INFORMATION TECHNOLOGY | Nelson Saenz
4 Y O G A A T H O M E S P E C I A L
y o g a j o u r n a l . c o m
PHOTO: JEFF NELSON; HAIR/MAKEUP: BETH WALKER
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Ready,
Set, Go!
IF YOU’RE A REGULAR AT THE YOGA STUDIO
BUT AREN’T QUITE SURE HOW TO BUILD A HOME
PRACTICE, WE CAN HELP. IN THIS SECTION, WE’LL
INTRODUCE YOU TO THE MANY SURPRISING
BENEFITS OF ROLLING OUT YOUR MAT AT HOME
AND OFFER SOME TIPS FOR GETTING STARTED.
PHOTO: JOE HANCOCK; MODEL: NANCY-KATE RAU; HAIR/MAKEUP: ASHLEY SMITH; PROP STYLIST: ALLIE LIEBGOTT; TOP: MPG; METALLIC TOP AND BOTTOMS: BEYOND YOGA
Why Have a
