How To Begin A Yoga Practice At Home? Here Are What You Should Do

Get Your Gear

In theory, all you need to do yoga is your own body. However, having tools you genuinely enjoy working with, especially those you’re proud of, might aid you in creating the “place” and environment in your house that promotes continuing practice.

A lovely yoga mat and a few props may also give you the impression that you have to stick to your resolutions to recoup the cost of your home practice.

The good news is that yoga doesn’t require a lot of equipment, so even if you purchase high-end equipment, your overall financial commitment will likely be under a couple hundred dollars.

Before beginning your practice, Veronica Parker, a Kundalini yoga instructor and meditation coach, advises having the following materials on hand:

• A yoga mat
• A pair of yoga blocks
• A belt or yoga strap
• A cushion or bolster to sit on for meditation

A novice practitioner may find it intimidating as there are hundreds of brands and styles to pick from. Your yoga mat will probably be your most expensive purchase. You should prepare to shell out between $60 and $120 for a premium mat. For discounts on reputable brands like Jade and Manduka, check out websites like YogaOutlet.com and Amazon.

Additionally, Parker advises avoiding purchasing a thick, cushiony mat because it is more difficult to practice balance poses on them. Look for sturdy mats with a thickness of 3 to 5 millimeters. For instance, the 5-millimeter-thick Jade Yoga Elite S Natural Rubber Yoga Mat retails for less than $100.

You very much have everything you need for your home practice if you combine your mat with two less expensive blocks, like the Everyday Yoga 4-Inch Foam Yoga Block, which sell for $8 apiece, and a strap, like the B Yoga Stretch Practice Strap, which costs $18. As a cushion, use a pillow you already own or go ahead and purchase a stylish yoga bolster like the Chattra Oval Bolster, which costs little under $80.

There’s no need to buy more equipment or props for your studio at first; as time goes on and your practice progresses, you could opt to do so. One more advice from Parker. “Having a chair on hand makes sense if you don’t think you’re extremely flexible because you can utilize it as additional support.”

Choose Your Space

Yoga doesn’t require a lot of equipment, nor does it require a lot of room, but that doesn’t mean you shouldn’t treat it with respect. It’s best to have a clutter-free space, according to Parker. “This section could be a living room, basement, or bedroom. Try to locate a space where you won’t be interrupted while practicing.”

If you can, pick a corner or a room where you don’t do anything else since you want the area to feel like it was designed specifically for yoga. Plan on having a space that is at least seven feet square so that you can spread out your mat and walk around comfortably. Consider employing visual clues to define your yoga environment even if you are unable to commit an entire room to your practice.

“I adore setting up an altar with mementos that serve as inspiration for my work. To boost the energy, I have three crystals, my favorite lavender-scented candle, pictures of Yogi Bhajan and Gurmukh, my yoga teacher training “Parker remarked. Basically anything that motivates you to attend classes and continue practicing yoga.

And finally, you’ll need access to the necessary technology if you intend to stream a lecture or watch a DVD. The good news is that as long as you have an internet connection, the equipment usually requires no setup or space. There are innumerable apps, audio exercises, and streaming services that make it simple to follow along on a phone or tablet.

Find Your Flow

When it comes to watching a decent yoga program live online, Parker says there are “thousands of alternatives.” “Gaia, formerly known as Gaiam TV, is one of my favorites because it offers a variety of yoga classes. You can test out many yoga techniques in this way and select which ones you prefer.”

Since not all yoga classes, teachers, or styles are the same, this is particularly crucial for beginners. To “find your flow” and establish a regular practice, it may take a few tries.

Other well-liked streaming services include Black Swan Yoga TV, Grokker, Glo, and YogaDownload. Yoga on-the-go is made possible by applications like Pocket Yoga and Asana Rebel. If you’re familiar with the basic postures and feel comfortable following an audio workout, YogaDownload’s podcast offers free, 20-minute flows.

The majority of applications and streaming services have a monthly fee of between $5 and $20, but if you’re not sure which one is best for you, try a couple. Nearly all provide brief free trials with easy cancellation if you decide against subscribing.

Schedule Your Time

The advantage of practicing at home is that you are not limited by a set practice time or class schedule. The drawback of a home practice is that you aren’t bound by a set class schedule or practice time limit.

See the difficulty? Although you don’t have to practice yoga at the same time every day, if you aren’t intentional about organizing your time, it’s likely that you won’t.

Take a look at your weekly schedule now and make a decision regarding when and how long you will practice yoga. To prevent decision fatigue from impairing your decision to begin, you should even choose the classes you intend to “attend” in advance. Put your practice times on your calendar after that, and treat them as if they were an important appointment.

It’s acceptable to reduce or reschedule a lesson once in a while, but try not to do it frequently.

You decide how long each practice lasts; it can be 15 minutes or 90; fortunately, there are several streaming alternatives for various practice lengths. However, Parks advises novices to strive for 35 to 45 minutes. This amount of time helps you establish a consistent habit while also acclimating you to the typical class structure without overwhelming you.

Feel free to experiment with longer formats in the future to extend the amount of time you spend practicing each week.

Get Om-ing With A Beginner-Friendly Flow

The only action left is to begin! But keep in mind that there is a learning curve, just as with anything. Parker advises, “Be kind to yourself and embrace where you are at every stage.” “Because it’s a discipline, it reinforces itself. As you move through the positions, your mind and body are one. Experience the magnificent world of yoga, flow, and connection by becoming more in tune with your breath.”

Don’t push yourself and pay attention to your body. If you need to, make a tweak or just relax in child’s position. Your flow and flexibility will get better with practice. 1

If you’re searching for a place to begin, have a look at the beginner-friendly flow below.

Cat-Cow

Start in a tabletop position on your hands and knees to do the cat-cow exercise. Inhale, raise your head, drag your chest forward, lower your belly toward the ground, and point your tailbone upward. Exhale, round your back, tuck your tailbone forward, lower your head between your shoulders, carve out your belly, and drag your belly button toward your spine.

Three times, please.

Downward Facing Dog To Down Dog Split

As you lift your hips and extend your glutes toward the ceiling, tuck your toes, press through the balls of your feet, and exhale. Draw your shoulders away from your ears when your body forms an inverted “V,” press your heels toward the floor (it’s okay if they don’t touch), articulate your tailbone toward the ceiling, and contract your quads. Your legs can be stretched independently if you pedal your feet while bending one knee, then the other.

Five full breaths should be taken here.

Reach your right leg up toward the ceiling as you take a subsequent breath. To prevent your right hip from opening toward the side of the room, try to maintain a square hip position. You can change by omitting the divide.

Low Lunge

Step your right foot forward between your hands from the down dog split position. Maintain a powerful left leg with a straight knee and engaged quadriceps.

Warrior I

Press through both feet to stand up when you inhale, rotating your left heel to the floor so your left foot is positioned at a 45-degree angle to the side of the room. Your left leg should remain straight and your right knee should stay bent at around a 90-degree angle.

With your hands facing one another and your shoulders apart, raise your arms toward the ceiling. Make an effort to align your hips in front (this may mean pulling your right hip back and your left hip forward).

Warrior II

Reach your left arm toward the back of the room and your right arm toward the front of the room from Warrior I. Your shoulders should be drawn down and away from your ears, your core should be tight, and your right heel should be nearly in line with the arch of your left foot. Both feet should be pressed firmly into the mat at each corner.

Five full breaths should be taken here.

Reverse (Or Peaceful) Warrior

Lift your right arm aloft and slowly move your left arm down the back of your left thigh to enter peaceful warrior. Keep your front knee flexed.

Three long breaths should be taken here.