“I love yoga, but I don't know where to start. I need to be ready to actually practice it, not just for interests.” “How can I maintain the habit of practicing at home? How should I practice it at home?”
Do you have such a problem? It seems that yoga is very simple, just spread out the mat, but sometimes it’s hard to start and hard to stick to.
If you are also confused about it, please continue reading this article. We provide you with some helpful tips on how to start and stick to your yoga practice. In addition, we also recommend some yoga practice postures suitable for yoga beginners, so that you can start your yoga journey smoothly.
What is Yoga and Why We Need Practice Yoga?
In a fast-paced world, finding solace and balance becomes essential. Home yoga practice is an increasingly popular avenue for individuals seeking tranquility and fitness. But the question remains before we dive into: What is yoga? Why we need yoga? Is yoga truly beneficial for us?
Yoga, is a mind and body practice that can build strength and flexibility. It regarded as an ancient holistic practice that unites mind, body, and spirit, including physical postures, breath control, and meditation.
Yoga offers a transformative journey towards overall well-being and self-discovery. Firstly, regular yoga practices reduce stress, anxiety, and depression . As one of the part of yoga, the meditative practices can help individuals manage emotions and cultivate a positive outlook, and enhance overall well-being and quality of life.
Additionally, yoga is a holistic practice for enhancing emotional well-being. You will feel happier after you've devoted yourself to a yoga session, since yoga encourages self-awareness and a positive feeling, making your feel better in daily life.
Yoga can also improve the flexibility of body, help build strength and fitness. Many yoga poses engage various muscle groups, promoting both strength and endurance. It contributes to better posture as well as reduces the risk of injury and improve chronic joint pain.
7 Steps on How to Begin Yoga Practice At Home
As yoga beginners, we may not be fully prepared to enter yoga studios or invest money in an online course. Then trying to practice yoga at home is a good choice.
With that in mind, here are some steps you can take to start your yoga journey at home:
1. Create a comfortable spot for your yoga practice
Designate a tranquil space in your home for your yoga practice. Clear the area of distractions, ensuring it's a space where you can fully immerse yourself in the practice. Whether it's a spare room, a cozy corner, or even your living room, you can make it your place of healing and meditation.
You can also consider placing your practice space near a window to get natural light and fresh air. This not only energizes your movement but also connects you to the energy of the outdoor nature.
2. Get your yoga kit
Wearing well-fitting and breathable yoga clothes can help you stay focused by avoiding excessive air resistance and uncomfortably sticky sweat. You will discover the stylish and comfortable yoga clothes at Silverwind, from cute floral workout set to simple solid color style activewear.
3. Choose your yoga style
Discover your preferred style is key to a rewarding practice. It's usually start with styles of yoga that are more accessible and beginner-friendly, for example, Hatha yoga, Vinyasa yoga, Yin yoga and restorative yoga. They are slow-paced and gentle form of beginner yoga.
4. Set your intention or goal for yoga practice
Just as a running race requires setting a finishing line, before embarking on anything, we need a clear goal. What’s your intention for practicing yoga? It could be anything from improving flexibility and strength to cultivating mindfulness and reducing stress.
5. Creating a personalized at home yoga routine
After determining your yoga style and goal, you can structure your yoga routine plan. For instance, more details on specifying the yoga poses, and a 20-minute yoga sequence to reset your workout day.
6. Practice yoga regularly
Make yoga practice a daily homework assignment, set aside dedicated time each day or week to nurture your practice. Share and record your yoga routine on social platforms, and then slowly make it one of your habits. The more consistent you are, the more you'll witness the positive impact of yoga on your physical and mental well-being.
7. Enjoy and upgrade your yoga practice!
Unlike at a yoga studio where you can quickly get into the practice under the guidance of your yoga teacher, practicing at home may pose challenges in maintaining focus. Try to create a serene atmosphere by dimming lights or playing soft music. Close your eyes and imagine tranquil scenes that bring you a sense of calm. Remember, the goal is to simply enjoy the process of your practice.
The best part is, when you become more proficient, and you’re able to complete all your exercises easily, it’s time to consider exploring advanced poses to enrich your practice further. Celebrate your progress, as you're no longer a yoga beginner!
Basic Yoga Poses for Beginners At Home
To begin your yoga journey, it's essential to master the fundamental poses that constitute the core of the practice. Here are some basic yoga poses suitable for beginners. Now, roll out your mat and open your arms!
1. Mountain Pose (Tadasana)
Begin by standing tall with your feet together. Engage your thighs, lift your chest, and reach your arms overhead, palms facing each other. Ground through your feet, lengthen your spine, and find stillness. This pose builds strength, improves posture, and enhances focus.
2. Child's Pose (Balasana)
Kneel on the mat, sit back on your heels, and extend your arms forward, lowering your chest to the mat. Rest your forehead on the ground and breathe deeply. Child's Pose is a restorative posture that promotes relaxation, relieves stress, and stretches the back.
3. Downward Dog Pose (Adho Mukha Svanasana)
Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling. Straighten your legs, forming an inverted V shape. Press your palms into the mat, relax your neck, and engage your core. Downward Dog strengthens the upper body, stretches the spine, and energizes the entire body.
4. Warrior Pose (Virabhadrasana)
Step your right foot forward into a lunge, keeping your left foot back and your back leg straight. Bend your right knee, aligning it over your ankle. Raise your arms overhead, reaching upward with your fingertips. Warrior Pose strengthens the legs, opens the hips, and builds stability and confidence.
5. Tree Pose (Vrikshasana)
Stand on your right leg, bringing the sole of your left foot to the inner thigh or calf of the right leg. Find your balance and bring your palms together in front of your chest or extend them overhead. Tree Pose improves balance, focus, and strengthens the legs.
6. Seated Forward Bend Pose (Paschimottanasana)
Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you hinge at your hips, reaching for your toes. Hold onto your shins, ankles, or feet, depending on your flexibility. Seated Forward Bend stretches the hamstrings and lower back while calming the mind.
(All the poses image are from YogaJournal )
10 Minute Yoga Workout Routine for Beginners
Follow an instructional video to supplement the way beginners practice yoga. To improve your yoga practice, you can train with the professional yogis in this video.
Try yoga flow after you are proficient in some of the basic poses we mentioned before! The video below teaches you how to practice yoga flow as a beginner.
You can also set up yoga into your daily morning routine. In this video, a gentle 10 minute morning yoga stretch mixed with a bit of flow to help you bring movement into the body early mornings.
As you start your yoga journey through teaching videos, remember that consistency is key. Find joy in the process, honor your body's pace, and let the practice unfold organically!
Frequently Asked Questions
Which is better: Yoga at home or at a yoga class studio?
The choice between practicing yoga at home or in a studio depends on personal preferences. Home practice offers flexibility, convenience, and the comfort of your space, while it can be prone to interruptions in practice and difficulty concentrating. A studio provides dedicated practice environment and professional guidance, while the parctice time and content are fixed. That is, the best way is picking the one that aligns with your lifestyle and interest.
What to wear to yoga class for beginners?
You should choose workout clothes specifically for yoga exercises that have good strench and comfort. Now, you can find activewear with stylish designs, including yoga long sleeve tops, sports bras, yoga leggings, and yoga shorts at Silverwind. They are made from recycled eco-friendly fabrics.
When is the best time of day to practice yoga?
For most people, the ideal time to practice yoga is in the morning and evening before bed. Morning sessions energize for the day, while evening practices help unwind.
What can I do to keep up my yoga practice?
Try starting with shorter sessions and gradually increasing them until you develop a yoga routine habit. In this way, you will find practicing yoga easier and more consistent. You can also explore online resources and find yogis partners to make it more interesting and mindful.
Can I lose weight by doing yoga at home?
Yes, yoga can be an effective component of a weight loss journey. Yoga can improve metabolism, reducing stress-induced eating, and promoting mindfulness. It can contribute to a healthy weight for consistent, mindful yoga practice, combined with a balanced diet and other forms of exercise.
In conclusion, starting a yoga practice at home is an empowering journey that offers flexibility, mindfulness, and holistic well-being. For yoga beginners, remember start with the basic yoga poses, like Child's pose, and Downdog pose. It may be hard to keep practicing, just enjoy the process, listen to your body, and let your at-home yoga practice evolve organically.