If you would like to practice at home, here is a 10 minute practice session that can be adapted and modified according to your needs. (If you have not read the disclaimer yet, please do. )
Read the suggestions and the instructions and print the diagram for reference. Keep in mind these suggestions that may help as you practice:
This sequence is only a suggestion. Of course, since Yoga is a path of self-learning always adapt and modify the poses and the number of repetitions so the practice is perfect, not too much and not too little, for you. This can be a good way to start practicing at home and to supplement any classes you attend regularly.
See what happens when you practice 2 or 3 times a week for 3 or 4 weeks. Observe how you feel before and after your practice. There might be differences at the physical, mental and emotional levels. What do you notice? Do you feel different in any way? What does your practice do for you? Do you notice any differences in how you feel or behave during the day? Do you feel that you have more or less energy? Does practicing affect your mood or the way you sleep?
Answering these questions gives you insight on your practice and on its relationship to your every day life.
I hope you enjoy your practice!
Simple guided meditation with Rubén