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- 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.
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- 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.
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:
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
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- 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.
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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:
(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
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