Establishing an independent home practice is a rite of passage for yoga practitioners. It's the point at which you really learn to move at your own pace, listen and respond to your body, and develop greater consistency and frequency in your yoga practice.
Sequencing—which poses you practice and in what order—is one of the most nuanced and powerful tools that one can have while establishing an at-home practice. Learning some basic building blocks that will allow you to start putting together sequences of your own and to approach your home practice with confidence. One way to begin creating your own at-home sequences is to familiarize yourself with a basic template that can be modified in many ways. Why Incorporate Sun Salutations? Sun Salutations integrate breath and movement, generate warmth, and invigorate the entire body. The rhythmic, thorough movements quiet the mind and sharpen your focus.
Tailor your practice by deciding which Sun Salutations you want to practice, the pace at which you want to move, and how many rounds you want to do. If you want to begin slowly and focus on stretching the front of your hips, start with a Sun Salutation that includes both High Lunge and Low Lunge. Each movement in the Salutation should last the duration of an inhalation or an exhalation. Depending on your time and energy, you can vary the number of Sun Salutations that you do—as few as 1 or 2, or as many as 15. It's a good idea to warm the body thoroughly with Sun Salutations before you do standing postures so that your legs and hips are ready.