Practicing yoga daily and regularly is the first step in learning its principles and progressing quickly but, for many, attending classes in a studio every day is difficult. The busy life, work, commitments, and financial expense risk making yoga an experience that is anything but Zen. That’s why doing yoga at home can be the ideal solution.
The first tip for starting yoga at home is to attend an online course or download dedicated mobile apps.
The proposals on the market are many and it is, therefore, advisable to try different courses to find the teacher and the method most in line with your tastes and objectives.
If the fear of not performing the movements correctly is frightening, filming yourself while practicing the positions and looking at yourself later is a great help and a means of self-analysis.
Once we have found the most suitable course for us, the steps to follow to start practicing are very simple:
- Choose a quiet and tidy space in the house, embellishing it with basic yoga essentials: mat, strap, blocks, blanket, pillow, etc. A large space is not necessary, what matters is that it is calm, clean, open, and that it makes us feel serene.
- Set realistic goals and start with basic 10-15 minute beginner yoga sequences. As the practice improves, new skills will develop and you can progress with the levels.
- Pay attention to breathing, essential in yoga. Breathing in and out deeply during the asanas and when moving from one position to another is a fundamental component.
Yoga practice is very subjective and everyone can build their own sequence by developing sessions that best meet their needs and requirements.
Yoga means to unite, to unite. Thanks to it we can find the lost harmony and union between the different planes of which we are composed: physical, mental, and spiritual.
During the practice, each of these aspects is involved and the attitude with which one approaches it is an integral part of yoga itself. To fully experience the yoga experience, the surrounding environment must be calm and peaceful. For most people, chaotic places are synonymous with irritation and distraction.
Practicing in an orderly environment, accompanied by soothing auditory elements such as soft music or sounds of nature will therefore be a great way to get in touch with every aspect of our body.
What style of yoga to choose?
Some yoga styles follow a set sequence of specific poses, but many teachers recommend a more open approach, especially when practicing yoga at home.
Training independently allows you to indulge and listen to the needs of your body day by day, following a personal rhythm and developing the most suitable sequences for that precise moment.
For example, if you are fatigued, we may want to do a more rejuvenating yoga sequence while if you are feeling energetic a series of more fluid and dynamic yoga poses will help us channel that energy.
One last piece of advice is to maintain, especially at the beginning, an attitude of playfulness and acceptance. Being present during the practice means being aware of whatever physical feelings, emotions, and thoughts are arising.
Approaching yoga with a sense of curiosity, rather than personal judgment or competitiveness, will make the experience and practice lasting over time.
Doing yoga at home: which exercises to start with?
There are many positions with which beginners can start their path and, among them, I have chosen three:
This position is ideal for opening a yoga session. In fact, it helps to reconnect the body and mind and allows us to keep a straight position of the back.
You start by sitting cross-legged, with your torso straight, head, neck, and back aligned. The shoulders are relaxed and the hands are on the knees, with the palms facing up.
Stand and bend your knees, bringing them above your ankles, without allowing them to push themselves too far forward. For this, it can be useful to think about keeping the weight of the body on the heels.
Keeping the thighs parallel to the ground as much as possible, form a right angle with the torso. Raise your hands straight up and breathe deeply.
The shaft position is perfect for improving balance and muscles in the legs and buttocks.
Shift the weight of the body onto the left leg and bring the sole of the right foot against the left ankle, opening the right knee to the side.
Then bring the right foot towards the thigh activating the abdomen and buttocks. Keeping your head straight, join your hands in prayer and stretch them upward.