How to Begin a Sustainable Yoga Practice at Home

More than ever, people are beginning to find a yoga practice at home. With the pandemic, many people became more comfortable practicing from home. People need a way to unwind and reconnect with themselves more than ever before. Yoga doesn’t have to cost much money, but getting the correct information and finding a certified teacher from which to learn online or in person is essential.

After seeing and feeling the benefits firsthand during my first pregnancy, I began delving into yoga. I then decided to become a teacher myself. A yoga practice has so many layers that the journey never ends. Practicing from home may seem daunting when it is new, but I am here to help clear up any misconceptions so that your practice can begin smoothly on your mat.

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What is yoga?

The Oxford Dictionary defines yoga as:

“A Hindu spiritual and ascetic discipline, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.“

Yoga comes from the Sanskrit root “yuj,” meaning “to join, yoke, or unite.”

Yoga can quiet and connect the body/mind through poses, breath work, and meditation.

A few common misconceptions about yoga

Myth #1: Yoga is for the flexible, young, skinny, female, etc.

Anyone can practice yoga regardless of age, race, gender, or ability level. It is a practice for every “body,” so don’t let these stereotypes stop you. They are meaningless.

Myth #2: Yoga is just a bunch of stretching.

It is an ancient practice involving poses, concentration, breath work, and meditation to connect with the self on a more spiritual level.

Myth #3: Yoga will make you happy all the time.

Following any spiritual path can be rewarding, but it will also be harrowing at times. Yoga is not a cure-all but about balancing the dark and the light.

Why is practicing yoga essential?

Yoga taught me the importance of self-care and was the beginning of my ever-evolving spiritual journey. I could never truly describe how my practice helped and taught me about myself.

Other benefits of yoga may include:

• Increased flexibility, strength, & balance
•  Better relaxation and concentration
•  Awareness of self-care
•  Help manage stress & anxiety
•  Becoming more mindful of your health

How to get started with yoga at home

1. Start Small

Start with 1-5 minutes a day if you are beginning. Your practice will more than likely evolve and lengthen as you continue.

• Start with one pose, such as tree pose for strength and balance or cat/cow to stretch the spine.
•  Do a 1 to 5-minute guided meditation from YouTube or (my personal fav!) insight timer.
•  Pay mind to the breath by inhaling for a count of four and exhaling for a count of four. Sama Vritti is an excellent beginner breathwork practice.

2. The Right Tools

You only need a body and mind to practice yoga, but to make things easier and sometimes safer, it can be best to invest in the right tools.

• Mat: This is by far the most important. If nothing else, have a mat. They are pretty inexpensive and are crucial to staying safe when practicing poses.
•  Blocks: These are the next best thing to a mat. Everyone’s body is different, and blocks can help bring the earth up to you and support you in various poses.
•  Strap: When flexibility is initially difficult, a strap can help open you up and help you feel more comfortable in challenging poses. It is just as crucial as blocks.
•  If you wish, you can also bring other props for later: the wall in your home, bolster, blanket, eye pillow, meditation cushion, yoga wheel, and sandbags.

3. Try Online Classes

You might have your routine, but sometimes it’s nice to change it and learn from other teachers. You never know what you might learn since every yoga teacher has a unique style.

I still use the yoga DVDs I began practicing with nearly 15 years ago. (Elena Brower is still my very favorite!) My go-to is YouTube because it is free and accessible to most people with an internet connection. 

Here are a few I follow:

• Yoga with Adriene: She is very personable and has videos of everything you can think of in yoga.
•  Jessica Richburg: Chill voice and vibe. I love her restorative videos!
•  Bad Yogi Yoga: Redefining how we see yoga and practice.

4. Listen to Your Body

To avoid injury, listen to your body. You are practicing to find ease and wisdom. Treat your body with honor and respect; it will serve you well. If there is ever:

• Pressure
•  Pain
•  Pinching
•  Dizziness
•  Nausea

Stop doing whatever pose you are doing! There should be no pain in yoga.

5. Don’t Just Practice Poses

There are 8 limbs for levels of yoga.

Yamas- The 5 Moral Restraints

Niyamas- The 5 Personal Observances

Asana- Yoga Poses

Pranayama- Mindful Breathing

Pratyahara- Withdrawal of the senses

Dharana- Concentration

Dhyana- Meditation

Samadhi- Union with the Self = Bliss State

As you can see, Asana (poses) are what most people think of when yoga is mentioned. I know I did, but it is only one of 7 practices associated with yoga.

I encourage you to study the other elements further for a well-rounded practice.

6. Try Different Types of Yoga Practices

There are many different schools and traditions in yoga, another aspect that can make your journey enjoyable. Try a few or try them all and see what resonates with you.

Here are a few to try:

• Restorative (my personal favorite!)
•  Hatha
•  Vinyasa
•  Kundalini
•  Yin
•  Ashtanga

Tips for success in your yoga practice

Remember, you do not need to practice for hours a day. 

• If that is all you can manage, you can practice for 5 minutes daily. You will still reap the benefits of your practice, no matter how big or small.

Practice at the same time every day.

• If it is feasible, try to practice simultaneously every day. Maybe early before the kids wake, every night before bed, or a quick meditation after your morning coffee!

Be compassionate with yourself.

• The kinder you are to yourself, the more that will translate outside your yoga practice. Take care of yourself first; you cannot give from an empty cup, and always remember you are enough.

Frequently Asked Questions

Do I have to be a yoga expert?

No! Yoga is for everyone. The journey of yoga is never-ending, and there is always something new to learn. It is always about the journey and not the destination.

 What if I don’t have the money to get started?

You can get started for free by practicing at home. There are more than enough beginner videos and apps to get you started on your yoga journal. You can visit your local library to find books and rent yoga DVDs.

 Common beginner mistakes in yoga:

The most common mistake is pushing yourself too hard. The best thing you can do for yourself is to listen to your body. If you ever feel pain or pressure, this is a sign of backing out of a pose and taking a gentler approach to your practice.

The last thing you need to know about practicing yoga

There are many ways to begin your yoga journey, and everyone’s practice differs. I hope you feel inspired to stay on your mat and practice in a way that best serves who you are. Remember to be compassionate & connected to your yoga!

Stay cozy and practice yoga!