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While I love going to my weekly yoga class at the studio with my experienced instructor, my yoga sanctuary is at home.
It’s different for everyone, but for me I like being able to get out my mat when it suits me and do my daily yoga session.
It might seem easy to do yoga at home but there are some essential tips to make it work for you long term.
These tips will help you to build the habit into your life and also to make yoga a special part of the day, somewhere that you look forward to taking yourself.
There’s lots of benefits to doing yoga at home including cost savings, flexibility in being able to schedule it in anytime and the ability to choose which yoga style you do each time.
1. Create a special space
Don’t be tempted to just throw down your mat wherever it fits on the day.
To make sure this is something you are going to stick at and feel good about doing it’s essential that you create a sacred place for your practice.
I always have candles and plants in the room and that it’s somewhere convenient to play your youtube yoga class on your laptop or phone.
Allocate a spot that you go to every time, like your bedroom floor, loungeroom or backyard and know this is your special place.
“In today’s fast-paced world there is always a need to create a sanctuary space in the home,” shares Certified Interior Designer and Traditional Chinese Medicine doctor Jennifer Ho.
2. Invest in a good quality yoga mat
The mat you work on each time you do yoga can impact how you feel about yoga.
Take some time and research what you need for the ideal yoga mat, whether it be thickness, lightweight for easy transporting or even colur.
It should be a yoga mat that you feel stable in doing your poses and good about getting on each time you practice.
3. Set a regular schedule
So that you can make yoga a habit in your life, set yourself a schedule that works in with your other commitments.
Based on statistics the most popular time of day to do yoga is between 6am – 10am. I usually do my yoga at night before bed but everyone’s different.
Set realistic goals for your yoga that will work in with your lifestyle and gradually increase the length of time and intensity over time.
4. Use online resources
When you’re doing yoga at home you’ve got unlimited access to online resources to help you along the way.
You can try many different yoga styles on youtube, or you can join online classes with styles that resonate with you.
Its an opportunity to try lots of different options and find what you like.
That way you’re more likely to stick with your routine, knowing it’s the style you enjoy the most.
5. Mindful warm up and cool down
Before you get into your yoga practice spend some time doing some gentle stretches and breathing to prepare your body for the poses.
At the end of your yoga practice also build in some calming postures and deep breaths to promote relaxation and recovery.
If you can include these into each session you will notice your body is better prepared and recovers more easily too.
6. Pay attention to your alignment
Being at home to do yoga you obviously don’t have an experienced instructor around to help correct any alignment issues.
It’s important that you assess your own poses and make sure you aren’t unbalanced and doing poses incorrectly.
You can use mirrors or record yourself to make sure you are on track with your alignment.
7. Listen to your body
Yoga is not a competition.
While some poses will be uncomfortable when you are holding them for a period of time, they shouldn’t be painful.
It’s a fine balance of pushing your body to become more flexible, while not pushing so hard that you do damage to yourself.
Prioritize your breathing with each movement, so that you are aware if you are pushing too hard and modify the pose or try it again another time.
8. Remove distractions
My dog often likes to join me in my yoga practice, which I quite like and he tends to just stay a bit away from me, just watching.
Distractions can be people, pets, your phone or other things around your home.
Be prepared before you start yoga, maybe put your pets outside or put a sign on the door to say yoga in progess.
Just let people know you want this time without interruptions to be able to fully engage and relax into your yoga session.
9. Drink plenty of water
Drink plenty of water before, during and after your yoga session to keep yourself hydrated.
Hydration is key to a successful yoga practice.
It promotes flexibility, helps with muscle recovery and contributes to an overall feeling of wellbeing.
10. Use props
I did yoga for more than a year before I ever used a prop. I just didn’t realise how or why to use them.
Props like blocks, bolsters, straps and blankets can help you to get into tricky poses much more easily.
They are like a support device for poses where you are stretching outside your comfort level.
It’s worth giving them a go to support you in certain poses.
11. Celebrate your progress
Acknowledge and celebrate your progress along the way.
It take time and effort to include yoga into your life, so give yourself a reward for reaching certain milestones.
Maybe you track how many sessions you do a week on a calendar or celebrate going from 10 minute sessions to 15 mintues.
Recognizing your achievements encourages you to keep going and fosters a positive mindset.
What To Watch Out For
Overexerting yourself
Because it’s just you at home doing this you might have a tendency to push yourself too hard.
Increase the intensity gradually so that you dont push yourself too much and prevent injuries.
Ignoring pain
Just because you are at home, don’t ever ignore pain. This is your bodies signal to you that it’s too much.
There’s a difference between discomfort and pain, you need to be aware of this and monitor your body so that you don’t get injured.
It’s more important to prioritize your wellbeing over getting into a pose.
Associate Professor Evangelos Pappas conducted a study and says that “People should practice yoga conscientiously and should be aware of the potential for injury”.
Skipping warm up and cool down
Even though it’s not part of the lesson you are watching or participating in, it’s still really important to warm up and cool down.
It will not only improve your flexibility in yoga but also prevent infury and help with your overall relaxation.
Boredom
Something I tend to do is find a great yoga class and just do that every day for months on end.
This can be a mistake and ends up with you feeling bored or just over it.
Make sure you change up your routine regularly to keep it exciting.
Bad posture
Be concious of your posture in each pose, because this is another factor in causing injuries with at home yoga.
Use mirrors or video yourself to keep an eye on your posture.
Also just being aware of your shoulders and spine are good clues to your posture.
Frequently Asked Questions (FAQ’s)
What should I wear for yoga?
Wear comfortable clothes that allow your skin to breathe and you to move freely. Don’t wear anything tight around your tummy or restrictive in any area.
Can beginners start yoga at home?
Absolutely! There’s lots of online classes that cater specifically for beginners and will help you in getting started. Starte with foundational poses and then slowly expand your repertiore.
Can I practice yoga every day?
You definitely can do yoga every day but more importantly listen to your body. If you have soreness from your yoga maybe miss a day and remember to do your warm ups and cool downs next time. It’s also a good idea to incoporate rest days to prevent burn out.
How long should I practice yoga each day?
When you first start out I recommend starting with 10 minute sessions. This is just so your body gets used to the streteching and breathing. You can gradually increase the time of these by 5-10 minute increments as your body adjusts.
What if I don’t have a dedicated yoga space at home?
Even if you can’t make a regular space for your yoga, at least make it somewhere in your house that is clutter free and where you can get some peace for your session. Make sure you can easily get to your yoga mat and props and away you go.
Can I do yoga if I’m not flexible?
100% you can! Many of us aren’t flexible when we first start doing yoga, that’s exactly what it’ll help you with. Just do the beginner poses and don’t push yourself too much to begin with.
How do I stay motivated for a consistent home practice?
Set realistic goals and don’t push too hard to start with – this is meant to not just be good for your wellbeing but fun too. Maybe you can join online communities or challenges to help stay motivated. Also don’t forget to reward yourself for your achievements along the way.
What if I can’t do a certain pose?
If you can’t do it, you might need some guidance from a trained instructor or maybe you should try it once you’re more experienced. If you’re new to yoga, start with the more simple poses like mountain pose, downward-facing dog pose or childs pose.
Conclusion
I hope that these 11 tips for doing yoga at home can help you to practice safely and enjoy your yoga practice.
Don’t forget to listen to your body and reward yourself for your achievements.
Allow your home practice be a source of joy, self-discovery, and holistic health.
