The keys to success in beginning a home practice are to create a designated space (it doesn’t have to be much bigger than your mat), a regular time to practice and a commitment to doing it with consistency.
Even if you have not attended a Yoga teacher training, you can easily learn to sequence your home practice in a way that keeps vata calm and balanced. Use our free posts on Yoga asana tutorials to learn the progression of common Yoga poses, or work from one of the sequences below.
Tips to calm vata through Yoga asana
Only a few poses are necessary to build your sequence, especially when you focus on longer holds. Avoid music or other distractions while you practice as vata can be aggravated by sensory overuse. Use ujjayi breath to guide your movement in and out of poses and practice within your capacity. Avoid pushing or forcing your body for the best results.
Vata-calming Yoga asana sequences
This is a longer sequence for when you have about 30 to 45 minutes to devote to your practice.
- Butterfly: Hold for 1 to 3 minutes. Keep your body still, including your drishti.
- Surya namaskar (sun salutations): Do two rounds, but hold each pose for 3 to 5 breaths. Practice fluid movement with intention.
- Sit down/stand up: This simple practice cultivates connection to the lower body, which invites grounding.
- Virbhandrasana A (Warrior 1): This pose is grounding and warming to vata. And the soft backbend gently moves the energy of fear that closes down the chest and upper back. Practice twice on each side.
- Vrksasana (tree pose): Practice once on each side to find balance in the face of imbalance.
- Legs up the wall: This pose is greatly rejuvenating and calming. It’s lovely to do by itself after a long day.
- Salabasana variations: Practice one of each of the variations we’ve included in this post.
- Balasana (child’s pose): Go within and release all tension.
- Pawanmuktasana (wind-relieving pose): One of the first ways vata dosha imbalance appears is through gas in the colon. This pose, by its very name, relieves gas and strengthens digestion.
- Jathara parivartanasana: Practice one twist on each side.
- Savasana: Stay here for up to 10 minutes.
Use this shorter sequence when you have about 10 to 15 minutes to practice.
- One minute of conscious breathing in vajrasana or a comfortable seated position to find your center.
- Sit down/stand up
- Virbhandrasana A (warrior 1) once on each side.
- Vrksasana (tree pose) once on each side.
- Salabasana once
- Pawanmuktasana once on each side
- Savasana for at least five minutes (more if you have time)