{"id":5297,"date":"2016-01-22T13:28:57","date_gmt":"2016-01-22T18:28:57","guid":{"rendered":"https:\/\/blog-well.ca?p=5297"},"modified":"2026-07-03T12:04:44","modified_gmt":"2026-07-03T16:04:44","slug":"rebeccas-home-yoga-sequence","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/rebeccas-home-yoga-sequence\/","title":{"rendered":"Rebecca’s Anytime of Day At-Home Yoga Sequence"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]The benefits of yoga are astounding: reduced stress, improved flexibility, improved strength, better posture, lower blood pressure, improved circulation and blood flow. Yoga not only makes you feel good, but research has shown it can actually lower cortisol levels, helping your battle stress. This is a plus for Rebecca.<\/p>\n

\u201cYoga makes me feel better mentally and physically. If I have 10 minutes here or there, I can do some yoga on my own which gets me a lot of the benefits in a short period of time,\u201d says Rebecca. \u201cI think a lot of our customers are looking for something like this!\u201d<\/p>\n

\u201cThere are thousands of yoga poses you can do,\u201d says Lea Amaral, a yoga instructor and owner of Energia Athletics in Toronto. \u201cNewcomers are drawn to yoga because they want to be more flexible and we know injuries and pain stem from being tight. Yoga definitely helps. Most importantly, yoga teaches us to breathe: a lot of us do shallow breathing. When you take a nice long deep breath, you learn how to expand your lungs. This is so important for circulation.\u201d<\/p>\n

The deeper connection of yoga comes quickly, even for newcomers. \u201cYou have to be present to do the yoga poses \u2013 you can\u2019t be on autopilot. You have to listen, you have to watch, and you have to feel. It becomes a mindful practice, whether you like it or not,\u201d says Amaral. \u201cAs soon as you breathe with consciousness, you put your mind to breath \u2013 that reduces your heart rate, pulse rate, your nervous system relaxes. It is all tied together.\u201d<\/p>\n

Amaral picked five yoga poses for Rebecca\u2019s home or at work practice. All of the poses are standing poses, except the last one: \u201cBecause it is the opposite of what we do all day,\u201d says Amaral.<\/p>\n

You will want a yoga mat (this Manduka mat<\/a> is Rebecca’s favourite),<\/a> blocks<\/a> and a strap<\/a> for these poses. \u201cBlocks and straps help prop our bodies into the right position so you can access the poses more comfortably,\u201d says Amaral. \u201cYou can rest your hand on a block instead of the floor in triangle pose, and then work you way to the floor as you improve your flexibility.”<\/p>\n

Rebecca’s Anytime of Day At Home Yoga Sequence<\/h5>\n

Do each pose for one minute, and the repeat the poses 2-3 times.<\/b><\/p>\n

1. Mountain Pose (Tadasana)<\/h4>\n

\"yoga4\"<\/a>
\n<\/b><\/p>\n

\u201cThis pose is so important for posture awareness,\u201d says Amaral. \u201cThe pose starts from the feet \u2013 you are grounding yourself, activating your legs and stacking your knees, feeling your weight moving forward and back. You want to neutralize your posture \u2013 when we sit, we\u2019re tucking all the time. \u201c
\nStep One: <\/b>Stand with your feet together, or hip width apart, legs parallel. Feel the weight under your feet, and work your way up. Put your pelvis into an un-tucked position \u2013 \u201clet your pelvis and spine go its most neutral and healthy position.\u201d<\/p>\n

Step Two: <\/b>Move from your feet to the centre of your core, drawing the energy through your body. \u201cThink of a mountain \u2013 how strong and tall it is,\u201d says Amaral. Keep arms at your sides, with palms open, or gently press palms together at your heart.<\/p>\n

Step Three: <\/b>Breathe deeply, pressing the crown of your head up towards the ceiling, feeling the spine extend. Drop your shoulders.<\/p>\n

2.\u00a0Chair Pose (Uktkasana)<\/h4>\n

\"yoga2\"<\/a><\/b><\/p>\n

Step One: <\/b>From Mountain Pose, extend both arms overhead, palms facing inward.<\/p>\n

Step Two: <\/b>Lower your hips (like you are sitting in a chair), with your thighs parallel and your upper torso folded over your thighs. Your knees might press out over your toes and that is ok. Tailbone should point towards the floor, with strength through your core and your legs.<\/p>\n

Step Three: <\/b>Breathe deeply, sinking your hips back towards the earth, and connecting through your breath. \u201cYou have two opposing forces of lifting and pushing down,\u201d says Amaral. \u201cThis is known as \u2018fierce pose\u2019 \u2013 it is a very strong pose. You are ready for the day and ready for what comes \u2013 it is an opening pose, and it is a great position for your spine and pelvis.\u201d<\/p>\n

\u201cIf you want this to be more challenging, use the strap to make more use of your arms,\u201d says Amaral. \u201cYou can hold the stray between your arms, pulling on it taut, and keeping that tension between your shoulder blades.\u201d<\/p>\n

3.\u00a0Triangle Pose (Trikonasana)<\/h4>\n

\"yoga1\"<\/a>
\n<\/b><\/p>\n

\u201cThis is strength and stretching. Use your legs to keep you grounded as you lift \u2013 all our poses are uplifting and energizing,\u201d says Amaral.<\/p>\n

Step One: <\/b>Stand with your feet 3 to 4 feet apart, turn the right toes forward and the left toes and feet turned inwards, perpendicular. Inhale, and press the left hip out and back to the side as you exhale.<\/p>\n

Step Two: <\/b>Rotating only through the arms, raise the left arm up to the ceiling as you extend the right hand down the right leg\/calf. Use a yoga block if necessary. Both palms should be facing forward.<\/p>\n

Step Three: <\/b>Hold the pose, breathing deeply. Then press into your feet and return to standing, arms at shoulder height. With your right leg forward, left leg back, point the right toe and flex the back foot so it is perpendicular.<\/p>\n

\u201cBlocks can allow you to enjoy the pose a lot more,\u201d says Amaral, \u201cwhether you are flexible or not.\u201d<\/p>\n

Repeat on the other side.<\/b><\/p>\n

4. Warrior 2 (Virabhadrasana)<\/h4>\n

\"yoga3\"<\/a><\/b><\/b><\/p>\n

\u201cThis flows nicely from triangle pose, and it is great for building strength,\u201d says Amaral.<\/p>\n

Step One: <\/b>With your right leg forward, left leg back, point the right toes forward and have your left foot perpendicular at 90 degrees. Sink forward over your right knee, bending at the knee, activating your quads and your glutes, and sit your hips down. Back leg should be straight and your hips should be open.<\/p>\n

Step Two: <\/b>Extend both arms out to shoulder height, and pull your shoulder blades back and together to open up the chest. \u00a0Stay strong in the centre of your core, breathing deeply.<\/p>\n

Step Three: <\/b>Press into the floor with your feet, drawing energy up through your legs and into your torso, reaching both arms out to the side.<\/p>\n

Repeat on the other side.<\/b><\/p>\n

5. Plow Pose (Halasana)<\/h4>\n

\"plowpose\"<\/a><\/b><\/b><\/p>\n

\u201cThis is a great pose for either starting the day, or going to bed. Placing a block under your tailbone can help you achieve the pose,\u201d says Amaral. \u201cYou get a great stretch in the back, glutes and acupressure on your shoulders: you should be able to move your head and neck. This pose takes you inside \u2013 it slows things down. It can calm you and prepare you for the day, or slow you down at the end of the night.\u201d<\/p>\n

Step One: <\/b>Lie on the floor with legs extended up to the ceiling. Have your arms parallel to your body, extended on the floor.<\/p>\n

Step Two: <\/b>Taking a deep breath, allow your legs to go over your head 180 degrees, until your toes reach the floor \u2013 you might not get there the first time, but go as far as you can. Breathe deeply into this pose.<\/p>\n

Step Three: <\/b>After a minute, slowly release your legs out of the pose and back down to the ground.<\/p>\n

Beginner Modification: <\/b>Beginners can start having their legs up against the wall. \u201cInversions are great because they reduce the workload on the cardiovascular system,\u201d says Amaral.
\nHere is what we know: yoga makes you happy. Research shows that a consistent yoga practice increases serotonin levels and decreases cortisol. A study from the University of Wisconsin found that yoga correlated with greater levels of happiness and improved immune function. Even if you start with this practice and build up, you are doing something great for your body!<\/p>\n

Click here for\u00a0Part\u00a02: The Well 12 in 12 At-Home Workout with Erin<\/a><\/strong>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]The benefits of yoga are astounding: reduced stress, improved flexibility, improved strength, better posture, lower blood pressure, improved circulation and blood flow. Yoga not only makes you feel good, but research has shown it can actually lower cortisol levels, helping your battle stress. This is a plus for […]<\/p>\n","protected":false},"author":123,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[416],"tags":[],"class_list":["post-5297","post","type-post","status-publish","format-standard","hentry","category-fitness"],"yoast_head":"\nRebecca's Anytime of Day At-Home Yoga Sequence - WellBeing by Well.ca<\/title>\n<meta name=\"description\" content=\"This beginner-friendly at-home yoga sequence helps to counteract the effects of sitting all day and is perfect for starting or ending your day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/well.ca\/blog\/rebeccas-home-yoga-sequence\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rebecca's Anytime of Day At-Home Yoga Sequence - 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