• Please be advised that the sequences contained within this book are no substitute for personal
    instruction by a certified yoga instructor.
  • I make no claims as to the effectiveness or safety of any pose contained within, or sequence of
    poses for any particular individual or any ailment.
  • These sequences are no substitute for medical care from a qualified physician.
  • Be aware that yoga requires physical exertion that may be strenuous and may cause physical
    injury.
  • It is your responsibility to consult with a physician prior to and regarding your participation in
    the Yoga sequences contained within.
  • Be sure that you are physically fit and have no medical condition that would prevent your full
    participation in these Yoga sequences.
  • Assume full responsibility for any risks, injuries or damages, known or unknown, which you
    might incur as a result of using these sequences.
  • Knowingly, voluntarily and expressly waive any claim that you may have against Cheryl
    Fenner Brown for injury or damages that you may sustain as a result of using these sequences.
What is a Home Practice?
A home yoga practice simply means taking what you have learned from teachers during classes and
practicing these poses at home. It does not need to be a formal hour-long session like you would
have in a class setting. It can be as simple as practicing one or two poses every day when you
remember to do so, or if you prefer a more structured session, practicing one of the sequences
contained within this book.

Although receiving instruction from a qualified teacher is paramount to your understanding postural
alignment in yoga poses, attending a class once a week will not bring you results as quickly as
making the commitment to practice at home on a regular basis. There are many things to consider
when deciding when and what to practice at home such as time of day, your current energy level, or
therapeutic needs (such as pain or other concerns). Please use the following ideas as guidelines for
your home practice:

  • Frequency of Practice - Make a commitment to practice yoga at home 1-3 times a week,
    depending on your current class load and other exercise routines. It is more effective to allow
    yourself days off rather than intending to practice every day, then giving up if you skip a few
    days. As you make time and room in your life for a regular home practice, you may find that
    you need more or less sessions per week. Some days you may not practice at all, other days you
    might have time for two short practices in a single day. The most important thing to remember
    is that you practice yoga because it makes you feel better, not as another chore to cross off
    your list or one more thing to feel guilty about if you don’t stick to your schedule. Be kind to
    yourself!

  • Time of Day - You can do Yoga at any time of day but it is recommended that you take into
    consideration what you will be doing after your practice when choosing what to practice.  If
    you want to practice in the morning, choose poses that will make your body feel more
    invigorated. If you practice in the evening, choose poses that will calm down your nervous
    system so that you do not have trouble sleeping afterwards.

  • Energy Level - If you are already running low on energy, choose a practice that will conserve
    energy, such as a restorative or yin yoga. However if you have energy to burn, choose an
    active Vinyasa practice that will help you to feel more balanced. All of the practices in this
    book have both active and resting poses and feel free to choose just the active or restorative
    parts of the sequences. Be sure, however, that you complete the warm-up poses before trying
    any of the more difficult poses in the sequences.

  • Length of Practice - You may not always have a whole hour to devote to your home practice.
    On the days that you do, feel free to select any of the sequences in this book and practice
    every pose in the sequence. However, if you are short on time, choose several poses and end
    with a few minutes in a resting pose.  It bears repeating… be sure that you complete the warm-
    up poses before trying any of the more difficult poses in the sequences. It is far better to do
    some yoga even if only for 5-10 minutes, than to not do any at all.

  • Meal Times - It is not recommended that you practice yoga right after a heavy meal, wait at
    least an hour or two after eating to practice. However, eating a light snack 30-60 minutes
    before you practice is fine as long as you do not tend to get stomach cramps. Use your own
    intuition to guide you as in this as in all things.

  • Alignment - Sometimes it is difficult to find your alignment without the eyes of a teacher.  It can
    be helpful to use the support of a wall against your back in certain poses, use the helpful eyes
    of a friend, or to use a mirror. However, If you do practice in front of a mirror, please do not get
    into the habit of self-depreciating thoughts about your alignment or body. You can also recall
    some of the things you have heard me or another yoga teacher say about the alignment of a
    particular pose. Also, allow the feedback from your body and breath
  • The yoga sequences contained within were taught to multi-level classes containing many
    different levels of students – from people who had never taken yoga before, to intermediate-
    level students.
  • These sequences are in no way a substitute for in-person instruction from a qualified yoga
    teacher.
  • These sequences are intended to encourage your home yoga practice and are in no way a
    substitute for any other form of exercise.
  • The poses within each sequence may or may not be appropriate for your level of energy or
    expertise in the yoga practice.
  • When practicing yoga, it is recommended that you choose a space that is free from dangerous
    objects with which your body might come into contact (such as furniture, windows, or other
    obstructions).
  • It is recommended that you wear comfortable, non-restrictive clothing while practicing yoga.
  • It is recommended that you maintain natural breath throughout your practice; and if your
    breath becomes labored, stop until you can breathe at a normal pace before continuing.
  • It is not recommended that you attempt poses that feel wrong for your body, or that you do
    not understand.
It is not recommended that anyone attempt to practice inversions, including Sirsasana (Headstand),
Adho Mukha Vrksasana (Handstand), Pincha Mayurasana (Forearm balance), or Salamba
Sarvangasana (Shoulderstand) if you have not been instructed how to by a qualified yoga instructor.
Also, if you have any of the following conditions, inversions are not recommended:

  • High blood pressure
  • Pregnancy
  • Menstruation
  • Detached retina
  • Glaucoma
  • Head injury