Whether you are just starting your yoga journey or have been in the game for years, a home yoga practice can be very rewarding. With apps, video platforms, and e-books, there are an ever-increasing number of resources available to start and maintain a consistent home practice, but just as choosing the right yoga studio and teacher for you can take of time, building a home practice can take a little time and experimentation. We've compiled a list of tips to get you started:
1. Define your goals and intentions
Having a home practice can be a lot of different things - it can even be different things on different days - but it's a good idea to define what you want from this new habit before you start. Find your why and set intentions for the type of practice you want to develop. Are you doing this for your mental or physical health, or maybe both? How much time do you want to spend on it? Next, set goals for your practice. These could be goals for a pose you want to master, the number of times per week you want to practice, patience with yourself, or something else. Make sure to set soft, realistic goals so you don't get discouraged. You are starting something new and that is an accomplishment in itself!
2. Do a little research
With all the resources available in the form of video lessons, eBooks, and yoga apps, there is so much to choose from no matter what level of your practice you are, but just as it can be trial and error to find. a studio and a teacher. connect with it, it will probably take a little while and trying different things to structure your ideal home practice. If you are experienced enough, you may prefer to train at your own pace, but if you want some guidance then a little research is probably needed.
While it's always great if you've attended a few classes and have a sense of your body's limits and alignment in a safe space with guidance, you can start a home practice without ever having been to one. yoga class.
3. Choose your carpet
Now this one is exciting - of course you can start your practice at home on the mat or on a towel, but having a yoga mat not only makes the practice easier and more comfortable, but also instantly creates space. to make you feel calm and secure. , even if you don't have much room to create a "designated yoga zone". There are many different options in different price ranges and materials depending on your style of practice: Sticky mat is a great option for a first mat; the Eco everyday rugs is the most durable option and made from tree rubber; the Studio carpet is a sturdy multipurpose mat for different types of practices and the Daily well-being mats offers a little more cushion.
4. Create your practice space
It would be ideal if you could dedicate a corner or room to your home practice, as that means you could leave your equipment out and you will probably be more likely to practice frequently, but you don't have to have a lot of place. have a home practice. Depending on the type of practice you plan to get into, you might want to pick up a few accessories to help you out. A bolster and a soft blanket are an excellent starter kit for a restorative practice, while a belt and some bricks will help you with delicate poses in a more dynamic practice.
Whether you have enough room to create a soft, plush space with bolsters, blankets, candles and room to move, or you just have your rug rolled up under your bed and unfold it in front of your TV when it's time to practice, it's a good idea to set the scene: get rid of distractions by putting your phone in airplane mode and let your family know that you are going to claim the living room and close the door for about a half -hour. Then: make it your space, light some candles and maybe put some essential oil on your wrists and temples and put on some music if you feel like it. Finally, make it a safe space and sit down on your mat for a few deep breaths before starting your physical practice.
5. Schedule time for yourself
Some days you're going to want to hang out on your mat and some days you're going to have to drag yourself on it - and that's great! Unlike what you've signed up for a yoga class or class, no one will wait for you to show up - so you'll have to show up on your own. It might be easier if you schedule time for your practice by putting it on your calendar, setting your alarm, or putting it on the to-do list - whatever works for you!
6. Find your teacher
Due to the large number of resources available for a home yoga practice, there are also many teachers to choose from, and it can take some time to find someone who resonates with you and your style of practice. Especially if you are new to yoga give it a little time, just because you might not have particularly enjoyed the first two online classes you tried, it certainly doesn't mean that yoga doesn't. is not for you. Give it a little time and try different approaches!
7. Keep it simple and be gentle
It may take a while for you to find your rhythm, so be patient and forgive yourself. You're starting something new, and even people who have been practicing for years still find that they go through times when getting on the mat takes more effort and doesn't happen as often as they would like. It takes time and effort to create a habit. If you can't get on your mat for a while, don't worry, put it back on once and take it one day at a time.
8. Listen inside
This one is especially important if you are new to yoga, but even if you are a seasoned yogi, a home practice is very different from coming to classes. At home there is no teacher to watch over you, adjust you and protect you, so it is very important that you listen to your body. In the lessons, the teacher is also there to challenge and push you, so it goes both ways: make sure that in addition to respecting your limits, you also challenge yourself and explore your limits.
9. Remember Savasana
Don't skip Savasana just because you're home and could do laundry or cook dinner. Savasana is your time to take advantage of the side effects of your practice and take a moment to be fair!
10. Stay inspired
Go for the occasional tune-up. Even if you manage to create a cohesive home practice, reading books, listening to podcasts, and chatting with more experienced teachers will help you feel inspired and might encourage you to try new things and practice in. outside your normal limits.
Everyone seems to be a yogi these days, from your BFF to your co-worker to your aunt—heck, even dogs and goats are getting their zen on. But if you have yet to attempt Warrior II or Mountain Pose, taking your first yoga class can be a little intimidating. What if your hands sweat and you fall off the mat ? What if you hate it ? What if you can’t do a solo. damn. pose ?
Okay, rewind a second—there’s a reason so many people have hopped on a mat over the past few years. ' Yoga is a non-judgmental practice, ' says Claire Ewing, certified yoga instructor and studio marketing directeur for CorePower Yoga. It’s is a totally accessible way to unwind and break a sweat, so there’s nothing to worry about before checking out a chic.
But to help you feel a little more comfortable before you say your first ' om ' or ' namaste, ' Ewing has some yoga tips to answer all those questions floating around your head.
When in doubt, Ewing says opt for a vinyasa flow class, ' where you have the opportunity to explore the postures and fundamental principles of yoga. ' These are the variétés of classes most of your friends probably do, and it’s a great form of yoga for beginners. But bien sûr, it never hurts to check out a couple different genres of classes to see what feels best to you.
' Definitely go for something breathable and easy to move in, ' says Ewing. ' You will work up a sweat, so consider wearing something with moisture-wicking abilities. ' Oh and FYI : Yoga is a no-shoes kind of workout, so don’t worry about sporting your best sneakers to class.
Like with any workout, it’s totally a personal preference how much you mazout pre-yoga. But Ewing points out that yoga is a pretty intense workout, and fueling your body properly will help you get the most out of your practice. Keep it light, though, ' I usually start with a protein shake or bar knowing that the classes can physically take you in dynamic directions, ' says Ewing. ( A. k. a. don’t down that massive avo toast right before class. ) If you’re just having a small pre-workout snack, you can probably do that about 30 minutes beforehand; but wait a full one to two hours before sérieux out after a meal.
She adds that hydrating beforehand is also key, especially if you ever do attempt a heated flow. ' Drink a full glass of water about two hours before class—that way you have something to sweat out and you will feel better during chic. '
' Absolutely ! ' says Ewing. ' A regular yoga practice increases flexibility and strength in your zones musculaires. It has you work your full range of motion in every joint of your body and build strong and long zones musculaires. ' ( In fact, vinyasa yoga even made this list of the top calorie-burning workouts. )
This depends on the type of yoga chic you take—for example, a slow flow or hatha class may require you to hold a pose for an extended period of time. But in vinyasa, ' it comes down to the intention of how the posture was designed, ' says Ewing. ' For example, balancing poses are held longer to benefit concentration and focus, while transition postures build strength while teaching fluidity in movement. '
For the most part, though, poses are held for three to five breaths during the first round to help them sink into your memory. Then they’re held for a single breath when you repeat the pose, to help amp up the cardio component of yoga.
Don’t stress ! No one expects you to master every pose your first go-round ( or really, ever—it’s a constant learning process ). Your yoga instructor should offer alternatives for pose modifications, especially for the more challenging ones. ' Your breath is key in yoga, if you are losing sight of this, you may want to consider modifying or completely backing off, ' says Ewing. And don’t be afraid to ask your instructor for assistance.
Also, try to avoid comparing yourself to the other yogis in the room—all bodies are unique, and have varied strengths and défis. Plus, every time you step on the mat, it’s going to feel a little different, ' for both your body and your mind, ' says Ewing. ' If there is one thing you can take away from the classroom, it is learning how to modify and create a practice that is fit for you. '