By Sangeetha Saran and Faye Martins
Many people want to know how to practice Yoga at home. Let’s consider how many will want to start practicing asana, meditation, and pranayama this week. Let’s consider how many will still practice a month after they start. There is no need to rush, overdo it, or get hurt pushing it. The truth is someone new should consult with their doctor and practice with the guidance of a certified Yoga instructor.
Practicing Yoga Beyond the Suburbs
Some places still don’t have a studio around the corner. This might be hard to believe if you live near a city, but in some rural areas, the prominent meeting place is Walmart, but it’s a 25-mile ride. There are no shopping malls, wellness boutiques, Whole Foods, Starbucks, or tanning salons. So, if you live in a neighborhood with ten local beauty salons and another ten yoga schools, be thankful for what you have.
How to Begin
If you are interested in a physical Yoga training session but don’t have access to a class, it is possible to start at home. There are many Yoga books and videos that are available to help you to create your practice. If you have never done Yoga before or it has been a long time since you’ve practiced, it might be wise to start with a beginner workout and move up from there.
How to Practice Yoga at Home
Yoga is a great way to stay fit and healthy, but it can also be hard to find time in the day or access a yoga studio. Fortunately, there are plenty of ways to practice yoga at home! From basic poses and meditation techniques to more challenging poses and sequences, you can customize your yoga practice in the comfort of your living room. Let’s explore the benefits of practicing yoga at home and share tips on making the most out of your practice. Read on for all the details on creating an effective and satisfying home yoga routine.
Best Yoga Poses for Beginners
If you’re new to yoga, start with these four basic poses. These easy yoga poses can be done by anyone, anywhere, anytime.
1. The Mountain Pose is the perfect pose to start your yoga practice. It’s simple yet grounding and settling. Stand with your feet together; shoulders relaxed, and hands at your sides. Take a deep breath and lift your heels, so you’re standing on your toes. Then, exhale and sink back down into your heels. Repeat this several times.
2. Downward Dog Pose stretches and strengthens the entire body. Start on all fours with your hands and knees shoulder-width apart. Spread your fingers wide and press firmly into the mat as you tuck your toes under. Lift your hips up and back as you straighten your legs and bring your heels toward the ground. Keep pressing through your palms as you lengthen through the crown of your head and tailbone. Hold for 5-10 breaths before coming back to all fours position.
3. Child’s Pose: This pose is excellent for stretching the back and hips. To do this pose, start on your hands and knees. Then, sit back on your heels and stretch your arms out in front of you. Hold this pose for at least 30 seconds.
4. Cobra Pose: This pose helps to open up the chest and shoulders. To do it, lie on your stomach with your feet hip-width apart. Then, place your hands on the floor next to your shoulders and press up, keeping your elbows close to your body. Hold this pose for at least 30 seconds.
Practicing Pranayama at Home
When it comes to practicing yoga at home, there are a few things you’ll need to keep in mind. First and foremost, be sure to find a comfortable, quiet space where you won’t be interrupted. Once you’ve found your spot, settle in by sitting or lying down in a position that feels good for you.
Now it’s time to focus on your breath. Pranayama, or breath control, is an important part of yoga. There are many different ways to practice pranayama, but we recommend starting with simply observing your breath. Sit with your spine straight and close your eyes. Notice how your chest and belly rise and fall with each inhale and exhale.
Once you’ve gotten comfortable observing your breath, you can experiment with different breathing techniques. One popular technique is ujjayi breath, also known as “ocean breath.” To do this, slightly constrict the back of your throat as you inhale and exhale through your nose. You should hear a soft “hissing” sound as you breathe.
Nadi Shodhana, also called Alternate Nostril Breathing, is a pranayama technique that is said to balance the left and right hemispheres of the brain. This balancing effect is achieved by alternating the nostrils through which you breathe. Nadi Shodhana is a simple yet powerful tool that can be used to calm the mind, ease anxiety and promote restful sleep. Here’s how to do Nadi Shodhana:
1. Sit in a comfortable position with your spine straight. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
2. Place your left hand on your left knee and close your eyes.
3. Use your right thumb to close your right nostril and inhale slowly and deeply through your left nostril.
4. At the top of the breath, close off your left nostril with your ring finger and release your right nostril. Exhale slowly and fully through your right nostril.
5. Inhale again through your right nostril and then switch, closing off your right nostril with your thumb and exhaling through your left nostril.
6. Continue alternating breathing through each nostril for several minutes. To finish, inhale deeply through both nostrils and then exhale completely out through both nostrils.
Meditation for Home Practice
Meditation can be a great addition to your home yoga practice. It can help you focus your mind and body and find inner peace. There are many ways to meditate, so find one that works best for you. If you’re new to meditation, start with a simple breathing exercise. Sit in a comfortable position with your eyes closed. Focus on your breath, and count each inhale and exhale. Continue for 5-10 minutes. You can also try guided meditation, listening to a recording, or someone leading you through the process. Some many free apps and websites offer guided meditation.
Simple Relaxation Techniques
Assuming you have a yoga mat and comfortable clothing, these relaxation techniques can be done in the privacy of your home.
1. To begin, find a comfortable position on your mat. You can sit with your legs crossed or lie down on your back. Close your eyes and take a few deep breaths.
2. Once you’re relaxed, focus on your breath. Inhale deeply through your nose, and exhale slowly through your mouth. Continue this for several minutes.
3. Next, focus on relaxing each muscle group in your body, starting with your toes and working up to your head. As you tense each muscle group, breathe in deeply. As you release the tension, breathe out slowly.
4. Finally, spend a few minutes focusing on positive thoughts and visualizations. imagine yourself in a peaceful place – perhaps a beach or a meadow – and let all stress and anxiety melt away.
Yoga Nidra at Home
Assuming you don’t have a studio or teacher at home, there are still plenty of ways to get your yoga fix in. One way is to practice yoga nidra, which can be done entirely from the comfort of your home. Yoga nidra, also sometimes called “yogic sleep,” is a guided meditation that leads you through different stages of relaxation. It’s said to be incredibly effective in reducing stress and promoting deep rest. Since it doesn’t require special equipment or props, it’s easy to do at home.
How to Begin
To get started, find a comfortable place to lie on the floor or in bed. Make sure you won’t be disturbed for the next 20-30 minutes, and then settle in and follow along with a yoga nidra recording. Alternatively, you could find classes or watch videos in this article or on our blog. Once you’re feeling relaxed and rested, take some time to reflect on your experience. What did you notice during the practice? How do you feel now? With regular practice, you should start to see some real benefits in your overall well-being – so enjoy yourself.
Unlike many other types of activity, Yoga doesn’t require a lot of money or gear. Yoga emphasizes using the body’s weight, balancing techniques, and concentrating on breathing to get the most out of it. Of course, props are available to those who may need them, such as straps or blocks.
There’s no need to buy special shoes because most people practice barefoot. It is essential to wear comfortable, breathable clothing that moves with you and isn’t constricting. Be sure to practice in an area with plenty of space. A yoga mat is a worthwhile investment, as mats keep your feet from slipping and offer protection from hard floors.
The Purpose of Your Practice
There’s also no hard and fast rule about how often to practice. Some people practice daily, while others only do it twice or three times a week. The good thing about yoga in your home is that you can decide when it is convenient. You may find yourself doing it more often than you originally planned as you get further into it. Also, ask yourself what you want to get out of your practice. Are you doing it to get in shape, as a way to relieve stress, or as a way to calm your mind? Think about the reasons why and then set goals accordingly.
Practicing Yoga within the privacy and comfort of your own home after a busy day at work can be relaxing. Many people do it directly before bedtime to cleanse their minds and stretch their bodies. Others practice at the start of the day when their bodies are stiff from sleep. There is no right or wrong time to do Yoga; it is up to you to decide when you will benefit from it.
© Copyright – Aura Wellness Center – Publications Division
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