sorry to take so long to reply; it's been a busy weekend:)
It took me a long time before I could remember poses enough to do them at home.
I had time last night, so here's what I did. It can vary any evening on how I feel or what I want to stretch, but it's pretty much based on sun salutations and I also need to stretch my ham strings, so I always include a good leg stetch. I did a full set last night. Most nights aren't as "busy".
1. Sitting with legs folded breating, calming down, focusing on my breating
2. Sitting Twist both sides 2x, breating out on stretch and in on straigtening back
3. Cat/Cow for few minutes, "warming up the spine"
4. Downward Dog, alternating stretching each ankle
5) Then 4-12 in the diagram here: http://www.vishwamohan.com/post/2006/12 ... ation.aspx
note: this diagram is a perfect place to start and if you do this before you go to sleep, you'll be just fine!
6) I then did "threading the Needle", because it's one of my favourites, I also did the Marichi Pose because I love it toohttp://www.projectpossessed.com/2011/11 ... on-part-2/
That's the thing - at home, you can do your faves.
7) I then did Warrier 2 and then Triangle pose
8) Reclining Big Toe pose http://www.yogaartandscience.com/poses/ ... 1/sp1.html
9) and then I did the variation whereyou pull your leg over to the other sidehttp://ashevilleyogasangha.com/wordpres ... g-toe-pose
9) I then did Eye of the Needle Pose
10) I did the corpse pose and then sitting crossed legged again to finish. It took about 30 mins.
I've been doing this 2 years 2-3x weekly, so I can remember them now. But I do believe that this is the best place to start by yourself:http://www.vishwamohan.com/post/2006/12 ... ation.aspx
Tips: Don't stretch till it hurts - stretch till it feels good and do it again tomorrow
Don't stop breathing. If you stop, expell all your air and start over
Yoga is fun and relaxing - don't make it a sport.