Are you interested in yoga classes but too shy to be in a studio? Do you have a tight budget or is time constraining you from joining classes? These problems are common for many, but worry no more, since yoga can be done at your own time and place. Nothing can stop you from practicing yoga at home to improve your mind and body.
The Power of Doing Yoga at Home
Yoga is a good way to explore and to learn many things about yourself. The more your practice, the more you’ll be able to identify areas of tension throughout the body and stress in the mind, which you can then work to process and release. Eventually, you’ll be able to carry this awareness off your mat with you into your daily life so you can observe when your body is holding tension and let it go sooner.
Yoga can be very fulfilling, especially when you are improving from where you started and can progress to different poses. It’s likely you’ll feel a sense of empowerment as your practice develops. With improved focus, decreased levels of stress, and energy flowing more optimally, you’ll be able to feel this sense of wellness and empowerment as you move through your other daily activities.
Just like any other activities, yoga can help you grow. Each session will become a part of you and this will have a positive impact on your body. You will feel inspired and start practicing this attitude in real life.
When learning yoga at home, getting started may be the hardest part. Once you’re moving though, you’ll likely find it’s easy to continue moving through a few poses. Some yoga teachers recommend you choose five poses that will make you feel great and comfortable. Roll out your mat get ready to learn how you can start practicing yoga at home.
Yoga Poses for Beginners
There are many yoga poses that are great for beginners. Based on your personality, you may like to practice a select group of these poses over and over until you feel confident and ready to add in new poses. Or, you might be someone who needs variety in which case feel free to switch it up as often as you’d like. Here are a few poses that could fit into your home practice.
1. Tadasana – Mountain Pose
Stand with your feet hip width apart. Bring awareness to your feet and balance your weight evenly over the front, back, and sides of each foot. Gently engage your legs and draw your tailbone down slightly as your lower abdomen draws upward. Glide your shoulder blades together on your back to open your chest. Allow your palms to face forward down by your sides. Imagine a string on the top of your head gently lifting your spine up towards the ceiling. This pose should feel strong but not rigid. Allow yourself to feel a balance between strength and ease as you take several rounds of breath. Focusing your eyes on a point that’s not moving somewhere out in front of you can help to calm your mind.
2. Adho Mukha Svanasana – Downward Facing Dog
Start on your hands and knees in tabletop position. Move your hands one hand distance forward. Lift your hips up and back as you extend your arms and legs. It is not necessary for your legs to be straight or your heels to touch the floor, this can take years of practice to accomplish. Instead, focus on lifting your sit bones high towards the ceiling and pressing the hands firmly into the ground to make the spine as long as possible. Try to balance the weight in your hand through all four corners to avoid rolling to the outer edges which can strain the wrists. Allow your head to extend toward the space between your hands. Take several deep rounds of breath either in stillness or while you peddle your heels to helps stretch the backs of your legs.
3. Half Sun Salutation
Stand in Tadasana. Take a deep breath in as your reach both hands overhead towards the ceiling. As you exhale, hinge forward at your hips into a forward fold. On your next inhale, bring your hands to your shins or to blocks just in front of your feet and lift up part way keeping your spine as long as possible (think tailbone to the space behind you and the top of your head to the space in front of you). Exhale again and forward fold. Inhale as you keep your spine long and move all the way up to standing with your arms overhead again. Exhale back into Tadasana.
4. Utthita Trikonasana – Triangle Pose
Stand with your feet wide. Turn your right toes out 90 degrees and your left toes forward about 45 degrees. Extend your arms out to the side until they are shoulder height. Act as though you’re reaching for something in space beyond your right foot as you hinge forward at your hips. Then, tilt your body at your hips allowing your right hand to move towards your right shin. Extend your left hand straight towards the ceiling. After several rounds of breath, stand up and try it on the other side.
5. Vrksasana – Tree Pose
To practice this balance pose, stand in Tadasana. Shift your weight into your left foot. Move the heel of your right foot to the inner left ankle and allow your right toes to rest on the floor while you turn your right knee out to the side. You can place your palms together in front of your chest. To help with balance, focus your eyes on a spot in front of you that’s not moving. Once you feel stable, you can move the sole of your right foot to your inner left calf or above your knee to your inner left thigh. The standing leg should press into the elevated foot just as much as the foot is pressing into the leg. Maintain balance for a few rounds of breath before switching sides. e
Starting Yoga at Home
1. Add it to your schedule
Many people tend to take things a little more seriously if it’s written on their calendar. Scheduling time for your practice is a helpful way to make sure you’ll get it done. Some people do best when they do yoga right away in the morning, others prefer a nightly practice to help them wind down. If neither of these work, a midday practice is just fine too. The key here is finding a time that works best for your schedule and doing it then. Even if you can only schedule 10 – 15 minutes, this can help build your commitment.
2. Find a quiet place
This will be the most suitable spot for you to do yoga. It must be comfortable and spacious for you to move. The room should provide you with privacy and allow you to concentrate on your practice.
3. Focus on your intentions
You need to understand the importance of yoga and incorporate it with the intentions you have. Each pose can have a different effect on the body and will work differently. There can be effects in your emotional aspect and physical health. Let go of negativity and raise up your positive energy.
4. Be patient
The beautiful thing about yoga is that it is never ending. There is nothing to accomplish and no milestone you must achieve. Each day you get to show up, move, breathe, and focus in a way that serves you that day. Overtime, poses that felt very challenging at first are more accessible and quieting your mind may come more easily. This takes commitment and time though! Be patient, yogis work for years to achieve some of the advanced postures you might see popping up on social media.
Practice is an important factor and it doesn’t need to be perfect. You just need to keep showing up for yourself and your mind, body, and spirit will begin to feel the benefits.