Friendship Yoga

Friendship Yoga
1231 Gilbert Court
Iowa City, IA 52240


Home Yoga Practice


Why Have a Home Practice?

Coming to class on a regular basis is only the beginning of the yoga path. Students who establish even a minimal home practice are quick to discover the rewards. Practicing even just a few yoga asanas (poses) at home on a regular basis, will reinforce what has be taught in class, and best prepare the student for what the next class presents. Students who have a home practice find themselves not only becoming progressively more flexible and strong, but more resilient and calm in the face of life's inevitable ups and downs.

Since every person's lifestyle is different, you need to consider how often and when you can do yoga. A few poses after you wake up will be an invigorating start of your day. A few poses when you come home from work will be a calming way to end your day. Some people try to find a few minutes at work to do a few poses, particularly if they sit a lot. The key is to find a time that works for you.

Ideally, it is most beneficial to set aside a minimum of 15 minutes every day, and do a series of poses. If you find this difficult to fit even 15 minutes into your schedule, begin by making a commitment to do just one (1) asana each day. Some days, maybe that is all your time will allow. But on those days when more time is available, you will find yourself extending your allotted time into a longer practice. Allowing yourself the time to do yoga is often a bigger challenge than the yoga itself! The only risk is that you will find your practice so compelling that you'll be induced to reassess your priorities in order to find more time to practice.

To help you develop a regular at home practice, we have put together a list of the basic asanas appropriate for each class level. Print this page out, and put it out where you will see it as a reminder-- on your refrigerator, where you keep your yoga mat, etc.

If you don't have a mat, yoga blanket, or any of the yoga props you need, talk to Nancy after class-- she has various items for sale.

Remember, it is best to practice yoga before eating or at least two hours after a meal! Practice in a clean space free from distractions such as phones, family and pets.

Invocation To Patanjali

Special, Intro, and Level 1

Click for printable page of yoga poses

Level 2 & 3

Click for printable page of yoga poses



  "Why should you practice yoga? To kindle the divine fire within yourself."
B.K.S. Iyengar