How to practise yoga alone 如何独自一人练瑜伽

Today I would like to share my yoga practise way.
When my first time learning yoga at the yoga centre, I choice the package one a week or twice a week, because my working time is not stable can't attend everyday.
I would practise yoga at home when i din't go to yoga centre.
今天心血来潮忽然想分享我练瑜伽体位法的流程。
以前由于不定时下班所以不能每天去瑜伽馆上课，所以我选择一个星期上一堂或两堂课的瑜伽配套。
没上瑜伽馆的时候就在家里自个儿练习。

Everytime after i learning yoga on centre, i will practise on coming day because on second day i still can remember the pose, point and knowledge on yesterday. I also buy many yoga books for reference. I learn a little every day and in time will have learned a lot. Slowly I have my own practise way.
今天上瑜伽课以后明天我就迫不及待的在家练习，因为记忆还在能够记下老师说的重点与姿势。我也买了不少瑜伽书籍作参考。日复一日，日久有功，慢慢的整理出一套适合自己的练习流程。

When I practise yoga alone, I will start with 5 or 10 minutes warm up, than do two or three simple pose (can reference pose1 until pose20), each pose reply three to four time(normally first round and second round can't done well, so need to reply few round)
我自练时会先做五到十分钟热身和伸展，然后紧接着做两到三个简单的瑜伽姿势(可参考瑜伽姿势pose1至pose20），每个姿势重复三或四遍（通常第一和第二遍都做的不好，所以必须重复的练习，熟能生巧）。

And than I choice another two pose is helps to improve my weakness point. My concentrate is not good so I do some balance pose(pose7, pose27, pose31 etc.)If want to done well this kind of pose need to pay more attention and breathing.
Before practise yoga my lifestyle is very bad, eating time no stable, only eat meat never eat vegatables, late sleep etc so I choice a pose is good for my digestive system, intestines and stomach.(pose8, pose17, pose18, pose19, pose20, pose37 etc)
接下来我会选择两个能够改善自身毛病的姿势，例如：我集中力不够所以我会做一些平衡式（pose7, pose27, pose31等等)必须要集中精神，心无杂念，呼吸平稳才能把平衡式做好。
我以前常吃不定时，吃肉不吃菜，熬夜等不良习惯，我觉得会对消化系统与肠胃带来很大的伤害所以我选了（pose8, pose17, pose18, pose19, pose20, pose37等等）的其中一个姿势每天练习，因这些姿势对内脏有莫大的助益。

I put my favour pose and challenging pose to be last. (my favour pose is pose1, i do it everyday:)
我会把自己喜欢与难度较高的姿势放在最后（我最喜欢pose1每天都做;-))

This is my practise way:
1. 5 to 10 minutes warm up and simple strecthing.
2. two or three simple pose.
3. two pose is helps on improve my weakness point.
4. one or two favour and challenging pose.
(everytime practise six to ten pose, not more than that, too much sometime will make hormone unbalance)
这是我的练习模式：
1.五到十分钟热身与简单的伸展
2.两三个简单的瑜伽姿势
3.两个对自身毛病或弱点有帮助的姿势
4.一两个喜欢或难度较高的姿势
（每次练习总共六到十个姿势，每天不适宜做过多的姿势以免造成反效果）

You can reference my practise way or ask teacher to make a suitable practise way for yourself.
Try to get fun on you yoga practise.
The important point on practise yoga is relax, proper breathing mix with each pose, so take it easy don't stress, practise with happy mood.

你可以参考我的练习模式然后整理一套适合自身的模式或请教老师。
从练习瑜伽中自找乐趣。
练瑜伽的要诀是放松,正确呼吸配合每一个姿势，所以千万不要给自己压力，要以愉快的心情练习。
One week practise one time and practise everyday is totally different.
Practise one a week, one year is 52 times.
Practise everyday, one year is 365times, benefits different 700%
一个星期练习一次和每天练习的效果是相差很远。
一个星期一次，一年等于五十二次。
每天练习一次，一年等于三百六十五次，相差七倍。

Before that I away looking forward to attend yoga class, but time is not match so i practise alone.
以前我每个星期最期待的就是去上瑜伽课，现在时间不便唯有自己练习。