Yoga can be extremely beneficial for your health. By practising yoga regularly, you will observe an improvement in your health. Your body will be healthy and your mind will be at peace. But finding time to practise yoga regularly can be hard for most of us, Our packed schedules prevent us from doing what we would like to really do. If you also want to start yoga and maintain your health, start practising yoga. You don’t have to join yoga classes – you can perform some simple yoga asanas at your home. You can easily establish a yoga routine at home – believe us, you will be healthy both mentally and physically. Set a time which works well for you to have a yoga session and start practising.
How Can You Start Practising Yoga at Home?
Most people ask how they can practise basic yoga asanas at home. So here are some yoga tips for beginners:
1. Set Goals
First, decide why you wish to practise yoga. Yoga can bring a sense of relief and lower your stress levels. You can look at it as a set of physical exercises that can help you stay fit and flexible. Yoga can also heal and can prove to be a path to serenity and nirvana. Inspect and study which aspects of wellness you desire to strengthen and make a mental note of it. Write down why you want to practise yoga and work towards that goal. Keep updating and adding new goals as you meet the old ones to stay challenged and motivated.
It is important to perform yoga in the right manner, otherwise, you may not gain anything from it. So, prepare yourself. Practise step-by-step at home. Many yoga studios usually allow free trial classes. Do think about attending them as it may help you design and sequence a yoga routine for your home sessions. You may make notes about the poses you wish to do after the class so that you remember them later. You can also take a drawing book along with you and draw pictures on each pose if you have a hard time remembering. You can also consult the instructor regarding any suggestions for practising at home.
3. Watch Yoga Videos
There are several yoga courses available online for beginners. They have easy-to-follow guidelines for practising yoga. You can also buy yoga DVDs to learn various poses. While choosing a yoga video, opt for the one that matches your particular yoga goals. For example, if you are looking for yoga asanas for weight loss, then look for videos that will inform you about ashtangasana or vinyasa video. If someone is seeking mindfulness and meditation, then hatha yoga video may be best suited for them. Similarly, restorative yoga is for stretching and repairing muscles.
4. Select a Comfortable Place
If you have a spare room in your house, you can make it a yoga room. There is nothing like having a yoga mat unrolled at all times. In case of space being an issue, you need to get more flexible, creative and look for a good spot. Look for a place in your house which is quiet and peaceful with abundant space around so that you don’t bump into the room furniture. An empty stretch of the wall close by may come handy as it can be a convenient prop.
5. Get Your Gear
No, you won’t have to invest a lot of money on yoga equipment, because there are hardly any. However, a few might come to use. The right equipment will help you enjoy your yoga sessions and motivate you to keep practising. It may also assist in generating the proper space and feel. All you’ll need is a decent yoga mat and maybe a set of yoga blocks and a yoga strap or belt.
6. Find Your Yoga Flow/Groove
Putting together the various poses to form a cohesive and solid yoga session may require some planning. There is a basic pattern that you can follow. Start your sessions with meditation to centre your thoughts and to soothe your mind. Next, you can warm up your body by performing sun salutations. Later, perform standing poses, then finally perform inversions, forward bends, and backbends. Remember to end your session with a relaxation pose like shavasana to cool down your body.
7. Be Mindful of Challenges
It is sensible to expect a few hurdles while doing yoga poses. Understanding the basics of asana position to correct sequencing of asanas may take some time and rehearsals. Be alert to any likely injury or pain. Yoga, when done accurately, should feel effortless. Thus, give yourself sufficient time to familiarise, improve and eventually master an asana. Don’t be in a hurry to do it all lest you end up hurting yourself. Begin with a few sessions each week and gradually build up towards everyday yoga.
8. Make Time for Yourself
Before starting your session, ensure that all electronics are unplugged or switched off. Make sure that no one visits you. Politely ask your family members, especially, children to not disturb you (except in case of an emergency). Nothing can be better than an hour of uninterrupted time. If you don’t have the time to practise yoga for an hour straight, practise it for 10 minutes. You can even consider waking up early for performing yoga.
9. Include Different Asanas
You may not want to perform every single asana daily – and you don’t have to. Perform different asanas on different days. You may want to master a few simple ones first before moving on to complex ones. Try and incorporate new asanas. For example, you can follow the sequence of standing asanas, inversions, backbends, forward bends. You can also take in a twisting asana to relax your spine. Remember to hold every asana for a few breaths.
10. Intensify Your Yoga
Once you are comfortable with your recognised yoga practice, try to hold every pose a little longer. Make endeavours to flow flawlessly between asanas. Deepen the intensity of your sessions by stimulating yourself to do more intricate poses like asanas which involve squats or lunges. Slowly increase the frequency by extending the number of days. You can safely expand to 5 to 7 days every week.
Easy Yoga Poses That You Can Try at Home
Some yoga poses that you can perform at home are given below:
1. Cat-Cow Pose
It is a good pose to warm up your body. This asana can help stretch your spine and strengthen your abdominal organs.
- Get down on all fours on a yoga mat. Your body should be in tabletop position and your weight must be distributed evenly on the hands and legs.
- Your feet should be pressed against the floor.
- Lift your gaze while inhaling, bringing your chest forward and dropping your stomach toward the ground. Position your tailbone in the direction of the roof.
- Next, lower your head while exhaling and rounding your back. Carving out your stomach and draw your belly button to your spine.
- Do three reps.
2. Downward-facing Dog Pose
This yoga asana can strengthen your arms. Performing this asana stretches the spine and back. This asana can also calm the mind.
- Get on all fours. Your knees should be under your hips and your hands should be somewhat forward of the shoulders.
- Spread your palms and toes of the feet wide.
- Exhale and raise your knees, lifting your sitting bones in the direction of the ceiling to make an inverted “v”.
- Relax your head between your arms and press your heels to the ground.
- Hold on to this position for 10 breaths.
3. Low Lunge Pose
This pose can open the chest and expand the elasticity of thighs and groins.
- Position yourself in the downward-facing dog pose.
- Take your right foot forward between your hands while exhaling.
- Keep the left leg straight, knee fixed in place, and your quadriceps engaged.
- Raise your arms above your head and tilt your head back.
- Your palms should be touching each other.
- Feel an easy stretch in the left thigh and groin.
- Return to the normal position and repeat with the other leg.
4. Warrior 1 Pose
It can help develop your stamina and strength while firming the core and lower body.
- Stand straight with your hands by the sides.
- Take a big step backwards with the left foot moving towards a lunge.
- Turn your right foot outward by 90 degrees and left inwards by 15 degrees.
- Now raise your arms. The palms of both the hands should touch each other above your head.
- Look straight and hold this position for 10 breaths.
- Repeat the asana with the other leg.
5. Bridge Pose
This pose strengthens the core and pelvic muscles and gives a great stretch to the upper body.
- Lie down straight on your back on a yoga mat and bend your knees.
- Keep your feet hip-width apart.
- Push your hips up and inhale while doing this.
- Keep your palms flat on the ground.
- Hold your breath for a few minutes, then lower your hips down.
- Repeat three times.
Tips to Stay Motivated for Practising Yoga at Home
Certain tips to remain motivated to do yoga regularly can include the following points:
- Think of yoga as a learning curve. The more you practise, the more you will get better at it. So, don’t give up in between.
- Listening is the training of yoga. Thus, it is vital to listen and follow your body’s needs making it your teacher. Allow your body to guide you to discover your rhythm. Don’t overexert yourself – take it easy.
- Write down attainable goals. Follow a style and practise regularly.
- Try and integrate yoga into your morning ritual. When you wake up early you will be able to give more time to it.
- Review your daily routine and cross out all the wasteful activities so that you can have more time for yourself.
- Ask a close friend or family member to do yoga with you. If you are held answerable by others, it may inspire you to get on the mat even on the dullest of days.
You need not deprive yourself of the benefits of yoga merely because you can’t commit to specific class time at a yoga studio. You can perform yoga at home. Plus, you get to save precious time, money and energy. Just about 20 minutes of committed yoga at home can be more rewarding than driving, parking, paying for an hour’s practise at a studio.