A Five-Minute Guide to Doing Yoga at Home

Doing yoga at home is an important part of your practice even if you have a studio membership. If you’re used to taking group classes, find out how different it feels to do the same poses on your own.

You’ll probably start out feeling more relaxed when you don’t have to drive through downtown traffic before your first sun salutation. You’ll also be able to design routines based on what your body needs each day rather than doing whatever the teacher says.

Discover the joys of rolling out your yoga mat in your own living room or back yard. Try these suggestions for developing a home practice you’ll love.

Preparing for Your Home Yoga Sessions:

1. Check your flooring.

Hardwood floors are ideal, but you can modify other surfaces with a portable yoga board or dance floor kit. It will help protect your knees and wrists.

2. Collect props.

At a minimum, you’ll want a comfortable mat and any other props that help you to move safely. That might include blocks, bolsters, and straps. Keep in mind that you can use free substitutes like pillows and books.

3. Eat light.

A full stomach can interfere with any workout. Try to wait a couple of hours before your last meal or snack on something light such as yogurt or fruit.

4. Stay warm.

Stretching is more pleasant when your body feels a little toasty. Dress in layers so you can make adjustments as needed. Use a space heater if you like to keep your thermostat set low.

5. Minimize distractions.

Do you struggle with frequent interruptions at home? Turn off your phone and TV to avoid temptation. Let your family know you’re unavailable for the next hour.

Arranging Your Home Yoga Sessions:

1. Follow instructions.

If you’re new to yoga, some expert training will help you to stay safe. Ask a local studio about hiring one of their instructors to teach you at home. Many studios also have online video collections included in their memberships.

2. Build your sequence.

There are many factors involved in sequencing a yoga session. Working with an instructor or video will give you a format to follow until you learn the basics.

3. Set your intention.

Many students like to create a specific focus or goal each day. You may want to strengthen your core or promote world peace.

4. Listen to your body.

Solo practice trains you to become your own teacher. You’ll learn to follow your internal cues instead of depending on external instructions.

5. Learn modifications.

Any pose can be adjusted to make it safer and more effective for your body. Research common modifications or ask an experienced teacher for suggestions.

6. Start out gradually.

Even if you’re used to hour long studio classes, you may run out of steam quickly when you’re the only one in the room. Let yourself enjoy yoga for 10 or 15 minutes at a time as you work your way up to longer intervals.

7. Find a buddy.

In addition to your solo days, you might want to share yoga with a friend who has compatible goals. Advertise at your local studio for a workout buddy. You could support each other in making your workouts more enjoyable and consistent.

8. Play music.

Studies show that music can help you exercise harder without feeling more strain. Choose traditional yoga music or play any tunes you like from pop to country.

9. Cool down.

Transitioning gradually out of any workout helps your body to recover and grow stronger. Set aside your final moments for svanasana, the slow and quiet poses that help you to return to ordinary activities feeling refreshed and renewed.

Home yoga sessions provide important benefits for beginners and advanced practitioners. A well-rounded routine will balance studio classes and private time so you can focus on your own needs and connect with other yoga students.

Discover the Benefits of Using Yoga Props at Home

Practicing yoga at home is a great way to work out and reduce stress. The poses tone your body and calm your mind.

If you had been going to your local studio, you may miss the shelves and closets full of props. If you’re a beginner, you may be unsure about how to use props because many videos and books leave this topic out.

Unlike training wheels that you remove once you learn to ride a bike, yoga props are beneficial at any stage in your practice. They make many poses safer and more accessible.

Props are convenient too. You can use many objects you already have lying around your house, and the rest are usually inexpensive to buy online.

Learn more about what accessories are appropriate for you. Study this quick guide to yoga props.

Benefits of Yoga Props:

1. Prevent injuries.

Easing into poses gradually helps you to avoid overstretching your muscles or putting too much pressure on your joints. Let props do some of the work for you, especially if you’re older or disabled.

2. Enjoy greater comfort.

Yoga is meant to feel good. Giving your body a little extra support allows you to relax and focus on your breath.

3. Advance your practice.

Props help you to accomplish more. You can hold poses longer and work your way up to mastering more challenging movements.

Using Blocks and Straps:

1. Extend your range.

Do you find yourself struggling to touch the floor or clasp your hand around your foot? Blocks and straps shorten the distance you need to travel while you work on becoming more flexible.

2. Adjust as needed.

While you may have to replace your running shoes after 6 months, most yoga props last for years. As you progress, you can use a single block instead of two or switch the angle from vertical to horizontal to make it lower. Similarly, straps can be used in a variety of ways.

3. Substitute books and belts.

Repurposing household items saves you money and reduces your environmental impact. Books and belts may be adequate for your purposes.

Using Bolsters, Blankets and Pillows:

1. Take your seat.

Using a chair tightens your hips and knees but sitting correctly on the floor loosens you up. Adding a little support under your tailbone and knees may help you get started with many sitting poses.

2. Support your neck.

Simple precautions will lower your risk for hyperextending your neck. Ask a certified instructor to show you how to use blankets and correct alignment in shoulder stands and similar movements.

3. Warm up.

The final moments of a yoga session when you’re lying on the floor are an essential part of your practice. Covering yourself with a blanket slows down the cooling off process so you can enjoy the changes that yoga makes in your body and mind.

Using Walls:

1. Straighten up.

An easy way to check your alignment in many poses is to press your back against a wall. You’ll feel what it’s like to target the correct muscles, and you’ll protect your lower back from injury.

2. Add resistance.

Pressing your hand or foot against a wall creates pressure that makes stretches more effective. Pulling against a strap works too.

3. Increase your balance.

If you’re a little unsteady on your feet, use a wall to keep you safe. Leaning against a wall is one way to keep from falling down.

Enrich your home yoga practice by making props a regular part of your routine. Blocks, straps, and other accessories help you to perform poses safely and more completely so you can enjoy the full benefits.

Learn more about your health online when you read the rest of our information here about: Body Mind Spirit Balance guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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