Building a coherent yoga session: after reading this article, you will have all the keys to creating a complete yoga session adapted to your needs!

Building a cohesive yoga session when you're alone at home isn't easy, especially when you don't know how to go about it or where to start. Rest assured, after reading this article, you'll have all the keys to creating a complete yoga session tailored to your needs!

To begin, you can organize your yoga sessions into two broad categories:

1) Sessions on a specific benefit or theme:

- a yoga session to sleep well

- a yoga session to balance your energies

- a yoga session to relax

- a yoga session for intestinal transit

- a yoga session to eliminate anxiety

- etc…

This method of organizing sessions requires a more in-depth knowledge and experience of the effects of postures. We recommend that you develop this method of organizing your sessions later.

2) The “classic” sessions

Feeling confident enough and having all the keys to organize a classic yoga session, that's the goal of this article! Yoga is a practice that helps our body breathe better, move better in space, be more flexible, have better endurance, concentrate better, but also sleep better and digest better.

Yoga is also a complete therapy which, through specific practices, connects the body and the heart, and which helps us to self-relieve and better manage the emotions of the moment.

Knowing how to create your own yoga class adapted to your needs makes it easier to harmonize your practice with your physical and emotional state, your desires and your needs for the day.

Let's take it step by step!

a) Define a framework First of all, you need to choose a time, a place and a duration for your practice: this is the best way to give it a framework and create your own routine. Depending on your chosen schedule, you will be able to direct your practice. For example, for the evening, favor a gentle and relaxing practice while for the morning, turn more towards an energizing practice. When choosing the duration of your practice, the sequences that will compose it will be essential. If some of them can be done quickly, it is always better to take your time and familiarize yourself with the movements. Finally, the location is also important: if you practice in a very spacious place, then you are free, take advantage of it to have fun! On the other hand, if you practice in a narrower space, you may not be able to perform certain poses in their entirety or easily, so you will have to modify your amplitudes for example.

b) Have a plan of attack according to your objectives To be as effective as possible during your personalized session, it is precisely to create it according to your current needs, in the present moment. A relaxation session to relieve you from a complicated week, a dynamic session to get out of a sedentary lifestyle, the main thing is that your practice is structured around your needs of the day. This is why it is very important to listen to yourself, to look at yourself, to analyze yourself and to interpret the signals that your body sends you!

c) We warm up our body but also our mind The foundations are laid, now to your mats! Before a yoga session, as with starting any sporting activity, you must warm up. Yoga, although it seems gentler, is a physical exercise for which warming up is mandatory to practice the postures safely. Sun salutations in particular are an excellent way to warm up and gradually wake up your muscles. The body warm-up also allows you to fully prepare the mind, because we become aware of our body, our movements and our breathing and we listen to them. Indeed, breathing (or pranayama) is a key element of the practice of yoga. Before the start of your sequence, take a moment to refocus, you concentrate for a short moment on your breathing.

d) Sun Salutation Sun salutations circulate energy throughout the body and stretch the muscles. They are very important to incorporate into your sequence and also help reduce stress and accumulated tension. Ideally, you should repeat this sequence between 3 and 5 times! Namasté!

e) Let your creativity flow Let's go! You can (really) start your practice! For optimal yoga practice, consider including at least one posture from each category in your sequence. Start by choosing the poses to integrate into your practice, which ones are most familiar to you if you've already taken a class and if you need more ideas and inspiration, don't panic, here are some session ideas.

Example sequences according to your needs:

Anti-stress sequence:

- Cow head posture

- Lying puppy pose

- Downward dog pose

- Wild posture

- Candle pose

- Clamp posture

Energizing sequence:

- Push-up posture

- Grasshopper Pose

- Warrior Pose II

- Stretched Angle Pose

- Chair posture

- Tree pose

Sequence for flexibility:

- Warrior Pose III

- Half moon pose

- Low lunge pose

- Half Monkey Pose

- Frog pose

- Happy Baby Pose

Sequence to combat digestive disorders:

- Camel pose

- Bow posture

- Garland pose

- Boat posture

- Sleeping Angle Pose

- Child's pose

f) End on an even sweeter note

To finish your sequence, do the Savasana pose. Excellent for relaxation, it's also important for closing a session and allowing your body to record the entire sequence! It acts as a kind of backup on your computer.

Throughout the practice, it is important to breathe consciously and let your breath accompany each movement.

Tadam! You just finished your first yoga class! Congratulations!