cultivating an at-home yoga practice
A decade of yoga practice behind me, yet so much more to come. Even the most learned of teachers never ceases growing in their craft, and while I’m newly-bloomed as far as instructing goes, I’ve acquired over my time several scraps of useful information for nurturing a home practice. That’s how I started in my journey: pulled up some graphics or videos of yoga flows and dedicated time to mastering them to the best of my body’s ability. Studios are beautiful creations that help so many discover a love for yoga and meditation, but a special relationship with the home comes to light for those who invite their mats into their private dwellings.
But how does one start? Contrary to what advertisements try to sell, you don’t need fancy gear to zen up your practice. A few basics help, for sure, but so long as you have a body and a pair of lungs, you can yog’ absolutely anywhere, at any time. That said, comfort can help create and maintain a new habit. This guide works to provide advice on areas such as props and tools, sequences, and how to find your groove as a new student.
Tools and Equipment
Realistically, the only piece I’d almost judge as a requirement for at-home yoga is a good quality mat. Or, heck, just a mat. Mats are multifunctional and not only serve a yogi in his or her practice, but for other workout endeavors one might enlist as well. They’re also comfy to sit on when a couch just won’t do for whatever reason. The mat is a barrier against the less stable surfaces of carpet or wood, which can irritate skin and prove too hard for knees, elbows, and tailbones, plus most are manufactured with anti-slip surfaces to help when things get sweaty.
Other tools are useful in multiple circumstances. I am so thankful for my yoga bolster, which helps deepen certain postures and offer a supportive surface if a pose is less accessible to me on a given day. Bolsters are typically very firm yet still cushy enough to lend some give when bodyweight is placed upon it, and long enough to support from crown of head to at least the hips. Also a nice lounge pillow for lazing on the floor watching movies.
Yoga blocks help bring the floor higher to aid with deeper opening in a posture. Like bolsters, blocks offer stability, but unlike bolsters are more suited for postures requiring more upright balance or more rigid stabilization. For instance, I would insert a block beneath my planted hand during triangle pose to help straighten my spine and lift my chest in the full expression, but would not use a bolster in this case. If you seek blocks, I’d recommend you purchase two to use on poses that require both hands planted, such as Low Lunge or Downward Dog.
Some stretches benefit from a yoga strap. I particularly like straps for hamstring-focused postures, such as Seated Forward Fold or Extended Hand-to-Toe posture. Straps allow the spine to lengthen and remain upright while allowing a desirable stretch to occur: think of it like an extendable pair of arms. A resistance band also works and can be a good tool for strength building too.
Those are the four most popular bits to add to your at-home studio. Some, like myself, also enjoy oil diffusers and essential oils to create an inviting ambiance. Crystals also appeal to many students, though I myself cannot vouch for them as I’ve never tried to incorporate them.
Clothing
I recommend finding comfortable, sweat-wicking pieces to wear during yoga. Generally, clothes made for working out double really well, though some shirts may tumble into your face during inversion postures if they don’t fit quit right for such a thing. For ladies, a supportive sports bra and a stretchy pair of shorts or pants is my go-to, and sometimes I wear open-back shirts to help cool me off during warmer practices. For men, athletic shorts and a tank or short-sleeve workout shirt work well. Headbands are helpful for either gender if hair tends to fly around. If all else fails, however, it is perfectly acceptable to do yoga in your PJs. Unless you’re in a Bikram or Hot Yoga class otherwise, you really don’t need specific outfits. If you do, though, I prefer the aforementioned!
Finding the time
Even though most studio classes are 60-90 minutes, one needn’t focus on the ticking clock when practicing at home. I routinely make yoga part of my day, yet the duration of my sessions ranges widely. Sometimes, I only whip up the energy for a five minute post-workout stretch, while others I set aside 45 minutes to flow until my body desires final rest. The lovely thing about yoga is no matter what, it’s always there, waiting patiently for when you take up the mat and, when you do, ready to nourish you regardless of minutes passed.
Where should I practice?
Anywhere! Right now, my mat is set up in our living room, right in front of the television. I nearly always turn off the set when I practice, though sometimes I find a solid challenge in peering inward with the noisy speakers babbling in the background. Yoga, after all, is mental training, a practice of breath and controlling the wanderings of the brain. If you are easily distracted or overwhelmed by too much sound, it is best to find a quieter nook. In my old apartment, my bedroom served me beautifully. Ideally, all of us would have the resources to build a dedicated yoga room, but for most this isn’t obtainable at least right away. Just as with a yoga sequence itself, there is no bad place to practice yoga. You can even haul your mat outside into the yard, by the pool, to a park, to achieve your flow.
Music or no music?
As with gym workouts or running, music is totally optional and depends on personal preference. Though I teach with playlists, I generally do not play tunes during my own practices unless I’m testing songs for my classes. An abundance of yogis find that music opens the energy in a space, whether that be to quicken movement or slow it, but I typically prefer working with whatever mood or energy exists within me already and, if it is largely frantic or unproductive, see if I alone can untie the knots. That is just me, though. The right music can be a wonderful way to deepen a practice and feel more engaged with the movement or stillness within.
Beginner-friendly sequences
An endless supply of yoga postures exist for us to explore, and such volume can be impossible to sift through and downright confusing. Further, the physical demands of some postures are meant to be worked up to rather than attempted straightaway. No bigger disappointment exists than excitedly starting a new habit, only to be sidelined by an angry tendon or oversore muscle. Yoga is a low-impact, gentle form of exercise and self-study, but this does not exclude it from injury risk. Remember to start small, celebrate every little victory, and honor your body’s wishes for rest. Wherever you are as a yogi, the single most important aspect of a posture practice is breath. Maintain the breath, explore the breath, and you have create a wholesome yoga experience.
Here on VE, I have provided several flows geared towards new students and those who crave a gentler practice. Any levels benefit from the slower, deeper movements, but beginners might find comfort in these mindful physical explorations. Click any of the links below for photo or video guides to poses.
Breathwork for Beginners: Three-Part and 4-6 Breath
For those interested in diving straightaway into meditation and pranayama (breath control), these two variations of breathing are suitable to try during integration and moments of stillness during a practice.
15 Minute Invigorating Morning Yoga
A video combining standing and seated postures to awaken the body and build energy during sluggish periods of the day.
As I said, no bad place to practice yoga! This sequence encourages use of a pillow to bolster sensitive parts of the body that might disrupt normal sleep.
In-Flight Yoga Postures for Fatigue
Wonderful for those stuck at a desk, chair-bound, or riding in a car or airplane with a need for movement but limited space or mobility.
Restorative Flow for Happy Hips
Deep work in the hips to release tightness, soothe emotions, and even improve digestion.
Desk work, cycling, and hunching wreak havoc on our posture. This sequence works to reverse the impacts of stooping and relaxes tension in the neck, shoulders, and chest.
Yoga made for those in high-stress industries or with elevated levels of negative energy.
Which flow will you try first?
