6 yoga poses you need to know to practice from home

Sometimes, life is busy… ok, a LOT of the time life is busy! Work, kids, social commitments, sport, emails, and errands – the weeks quickly fill up and it can be hard to get into the studio (trust us, we know just how busy one week can get!)

However, this doesn’t mean you can’t keep up your practice! Getting into the routine of a home yoga practice can be really helpful in relieving some of your stress or anxiety – even when you only have 10 minutes to spare!

We like to make sure that yoga is a part of our everyday routine, even if we can’t make it to the studio (although, having a hot yoga studio in our house is handy! But we aren’t always home due to doing a lot of travel with work!)



“When I am feeling a bit revved up or overworked, I like to do some slow ujay breathing. Coming down onto the floor into savasana can also be amazingly effective when it comes to relaxing and refocusing.”


Because our lives are very busy and full of travelling and working away from home, we have a few yoga poses that we like to do when we can’t get to the studio – just to make sure that yoga is still a part of every day, whether it is on a beach, in a hotel room or before bedtime!




“I don’t have the best sleeping patterns, due to my lifestyle and overactive mind! I seem to think of everything when it is time for sleep! I find tortoise pose really helps to calm me down. It also stretches out my spine and reduces my stress levels. I will often do this pose before bed!”


There is so much information available on the Internet (especially on our website and blogs!) that is easy to find a little sequence to fit into your day. Perhaps it is a simple set of sun salutations each morning (read our previous blog on sun salutations to learn how to do these!) or perhaps it is just a series of stretches.

As long as you a stretching out, calming your mind and refocusing, then you are fitting yoga into your day. Here are 6 poses and their benefits that you may like to include in your home practice:


  1. Tortoise Pose


Increases blood flow to the brain, helping to improve memory function and calm the mind. Strengthens the core and lengthens the spine, creating space through the lower and middle back. This one is great for doing before sleep to calm the mind and body.


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  1. Downward facing dog


Strengthens through the arms, core and legs as well as through the spine. It helps to wake your mind and body up and is good for digestion. It boosts circulation and is a good way to feel where your body is at for the day.


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  1. Side twist


Massages through the digestive system and creates flexibility in the spine. Relieves neck and lower back pain.


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  1. Bow pose


Stretches the entire front of the body and strengthens the core and lower back muscles. Can help with migraines, fatigue and anxiety.


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  1. Forward Fold


Stretches the hamstrings and relieves pressure through the lower spine. Builds arm strength and flexibility. Increases blood flow to the head and aids in digestion by engaging the thyroid gland.


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  1. Savasana


Relaxes your whole body and helps to reduce anxiety, stress and depression. Helps to calm the mind and improves mental health. Stimulates blood circulation and helps with insomnia.


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Make every day a yoga day and enjoy your home practice!

Mike & Suz 🙂


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