Don't Do Yoga at Home Until You Read This

There are many advantages to doing yoga in a studio, but sometimes there's no place like home. Learn why, where, and how to practice yoga in your own home.

Why You May Want to Practice Yoga at Home

1. Customize your session. The most rewarding thing about doing yoga at home is that you can engage in deliberate practice. Focus on the specific areas where you want to make progress, identify your obstacles, and experiment with different solutions. Maybe you need to strengthen your triceps or stretch your quadriceps so you can do a full backbend.

2. Save money. On the practical side, frequent studio lessons can be expensive. Alternating between home practice and public classes could give you a lot more spending money.

3. Be consistent. It's easy to miss classes because of business trips, snow storms, and sick children. Eliminating the drive across town allows you to squeeze in more sessions.

4. Build your confidence. Do you compare yourself to other students who look thinner or wrap their legs behind their head? Yoga is a gift you give yourself, but you might feel more comfortable without a crowd.

Success Strategies for Home Yoga

1. Designate an area. It's great if you can dedicate a room to yoga, but even a bare wall and a few feet of floor space in a studio apartment will do. Consider covering thick carpet with a board to protect your wrists.

2. Play music. Many students find music helpful. Buy yoga music on CDs or create your own mix.

3. Use props. Expensive props aren't necessary, but you may want to keep some simple items on hand in addition to your mat. Remember that books and blankets can stand in for blocks and bolsters. A mirror will help you check your form.

4. Stay warm. Moderately warm temperatures boost your energy and flexibility. Dress in layers or use a space heater if you feel chilly.

How to Practice Yoga at Home

1. Follow a sequence. It's good to vary your session, but there are general guidelines to keep in mind. You'll typically work large muscle groups before smaller ones. Similarly, you'll want to work your way up to challenging peak asanas.

2. Take virtual classes. If you have trouble planning your moves, consult videos and books. There are plenty of free and inexpensive options.

3. Stay safe. Beginners can protect themselves by taking at least a few classes before going solo. Let teachers know about your health issues and ask for modifications suitable for sore backs or artificial hips. Learn to distinguish between harmless discomfort in your muscles and stress on your joints that suggests you need to back off.

4. Focus on your breath. Without a teacher around, you'll need to remind yourself to follow your breath. Do breathing exercises during your main session or at another convenient time of day.

5. Cool down. Those relaxation poses at the end of each class may seem like a waste of time, but they're actually very important. Your body and mind need balance and rest.

6. Be flexible. Give yourself credit for having the wisdom and discipline to start a home yoga practice. You're bound to have some days when other obligations interfere with your plans, but even a few minutes of yoga will help you stay strong.

You can learn a lot from yoga teachers, but you're the ultimate expert on your individual body and practice. Pull out your mat and do yoga at home to discover your own rhythm and realize your potential.

Don't Buy Any Yoga Props Until You Read This

Yoga props are nice, but not necessary. Think of yoga as a gift you can give yourself anytime and anyplace. No expensive accessories or special settings are required.

On the other hand, props can help. They give you more stability and a wider range of motion. You can safely position your body to start working on more advanced poses instead of just looking at them in a book.

There are two options for acquiring your props. You can buy them if you find they give you more effective results or you just like the look and feel of them. You can also find free substitutes for just about any prop by using common items you probably have lying around your house. Take a look at the ideas for props you may want to add to your practice.

Basic Yoga Props

1. Select a mat. A sticky mat cushions your bones and joints and prevents you from sliding around on slippery wood floors. Inexpensive mild soap or diluted vinegar will clean your mat just as well as fancy commercial formulas.

2. Grab a strap. Until your hands reach your feet in certain poses, you can use straps to hold on. Belts and towels may be sufficient, or you may want sturdier and more elastic yoga straps.

3. Extend with blocks. Blocks lift your buttocks and bring your hands closer to the floor while you're working on your flexibility. Books and folded blankets can sometimes stand in for wooden or foam blocks.

4. Relax with bolsters. Bolsters cushion your head, back, and other body parts. Regular pillows work too.

5. Towel off. Any towel can wipe off sweat. Yoga towels are worth the investment if you use them to cover your mat and give you more traction.

6. Pack a bag. Mats are bulky. A bag or strap is a convenient way to carry them over your shoulder.

7. Carry a water bottle. One item you want in your bag is a water bottle. Remember to drink before you become thirsty.

More Unusual Yoga Props

1. Clear off a wall. Plain old walls are some of the most versatile and valuable yoga props. They can support you while you're mastering a headstand or relaxing on your back with your legs up. Pick a surface that cleans easily if you want to avoid hand and foot prints.

2. Apply eye pillows. Dissolve stress and soothe tired eyes with a couple of eye pillows. Warm them or cool them according to your preference.

3. Wear sleeves. Are you struggling with arm balances? Buy sticky sleeves that give your triceps a stronger grip or make your own out of Velcro strips.

4. Roll around. Some yoga students love the foam rollers that physical therapists have used for years. They loosen tight muscles and speed up recovery from minor injuries.

5. Sprinkle salt. You've probably noticed that new yoga mats tend to be slippery. They usually become more comfortable with use or you can speed up the process by rubbing them with a little salt or leaving them in the sun.

6. Fly on a trapeze. Maybe you're intrigued by the new aerial yoga studios where students are strapped into swings attached to the ceiling. If you install the gear at home, hire a contractor to be safe.

Enjoy yoga with or without props. All you need is your body and a desire to practice. If you choose to use props, you'll find many ways to accelerate your progress and go deeper into the poses so you can enjoy greater physical fitness and inner peace.

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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.

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