FOR THE HOMEBOUND YOGI
Many shuttered studios, including YogaWorks and CorePower Yoga, are offering free online classes. San Francisco-based yoga instructor Sarah Ezrin is a fan of Glo, an app that offers over 4,000 on-demand classes, and Yogis Anonymous, with over 8,000 classes. A towel or carpet can replace a mat, couch cushions make great bolsters and a belt can double as a strap, she says.
To calm the mind in stressful times, Ms. Ezrin suggests these yoga poses.
Simple cross-legged position
“This pose teaches us to sit calmly in the entirety of the moment, even in fear,” she says. Place your hands on the tops of your thighs for extra grounding.
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. On an inhale, lift your heart up to the ceiling, arching the back, coming into cow pose. On an exhale, round the spine into cat pose.
Start in warrior one pose, with your right leg forward, knee bent over the ankle, and left leg straight and strong behind, foot turned out to a 45-degree angle. Clasp both hands behind your lower back. As you bend your chest forward inside of your right knee, bring your arms overhead. Repeat on the opposite side.
Kneel with hips over knees and toes tucked (flat for more of a challenge). Place your hands on the small of your back and slowly drop your head and shoulders backward toward the wall. If comfortable, reach down to hold the heels of your feet.
Lie on your back. Bend your knees, opening your thighs out to the side and bringing the soles of your feet together. Place one hand on your heart and the other hand onto your belly. Breathe here for five to seven minutes.