I was lucky enough to share some tea with one of the extraordinary women participating in the 4-week challenge on Facebook, and as a result I thought I would share some sequencing tips for those of you just starting a home practice who feel a little uncertain on how to dive in: 

First and foremost - listen to your body! There is no 'right' or 'wrong' way to sequence as long as you take time to warm up the body and don't ignore signals that you may be pushing yourself too hard (i.e. you can't maintain steady, even breathing and/or you are experiencing pain). 

From there, make it fun! I like to put on my favorite music, warm up, and get creative; If you are just starting out you may be choosing from a smaller variety of poses that you are familiar with, but that just means you get to explore those poses deeper. A great place to start playing with poses is in the transitions from one to the next - move with inspiration and get outside your box letting your body's intuition guide you. It's like dancing, and no one's watching, let loose!

If you have time, mix in some standing poses, balancing poses, hip openers, back bends, forward bends, twists, core stabilizing, and inversions. If you only have a few minutes, warm up to just one of your favorite poses; stay with what feels safe and you can breathe into comfortably. 

If you are familiar with pranayama exercises, add these in as well, if not just let your breath anchor you in the moment with your body through out your practice, following each inhale and exhale through its full expression

Finally, leave time for savasana - it is the cherry on top and the most important pose of your whole practice. We are training our bodies to move freely between nervous system stimulus and relaxation, so if we don't take time to relax we aren't creating balance.

Get crazy! Have fun with it! Enjoy!