In today's fast-paced world, it can be challenging to make time for self-care - even when we need it the most. Having the time and energy to attend a local yoga class may not always be available to you, but you can still reap the benefits of this transformative practice from the comfort of your own home.
In this guide, I'll discuss the benefits of practicing yoga at home and provide you with essential tips to get started.
The Benefits of Practicing at Home
It's convenient
One of the most significant benefits of practicing yoga at home, is the flexibility it offers. You can choose the time, place, and duration of your practice to suit your schedule. This level of convenience eliminates the need for commuting to a studio, making it easier to integrate yoga into your daily routine.
It's cost-effective
Yoga classes at studios can be expensive, especially if you attend regularly. It's important to me that I am able to share this practice with people from all walks of life, not just those can afford a studio membership. You don't need designer leggings and an expensive yoga mat to practice with me, all you need is a cheap yoga mat, comfortable clothing, and a quiet place to practice.
It gives you privacy and space
If you feel that a crowded studio would make you self-conscious, practicing at home is a way less intimidating option. Without the pressure of being in a class with others, your focus can be solely on your experience, your own body, giving you the space to explore new poses and make mistakes - remember, it's yoga practice and not yoga perfect! This freedom can help you progress in your practice at your own pace.
It enhances the mind-body connection
Yoga is not just about physical postures, in fact asanas (postures) are only one limb of the eight limbs of yoga. Historically, the movements we make are completed to prepare the body for meditation (dhyana). In this sense, practicing yogasana is also about cultivating mindfulness. We do this by moving from one posture into another as we inhale and exhale. This can induce relaxation and self-awareness which carries into the rest of your day. Practicing at home can enable a sanctuary to practice without external distractions.
It gives you consistency
Like all good habits, consistency is key to reaping the benefits of yoga. When you practice at home, you can establish a routine that works for you. If you practice regularly, you will likely notice improved flexibility, strength, and overall well-being.
Tips for Practicing Yoga at Home
Now you're aware of the benefits of yoga at home, here are some practical tips for making the most out of your practice.
Create a dedicated place to practice
Having a designated area where you practice yoga at home helps you to get in the right headspace. Opt for somewhere where you have space to move in all directions (including raising the arms above your head) and you won't be disturbed. It can be a permanent fixture, decorated with plants and artwork, or simply a spacious part of your kitchen/lounge/bedroom. Lighting a candle or incense while you practice can add a ritualistic quality to your experience.
Invest in good equipment
All you really need to practice from home is a sticky yoga mat, a yoga strap and two yoga blocks.
If you are practicing a lot, you may be tempted to spend more on a high end yoga brand mat. But if you are just starting out, there are many cheaper options available in stores such as Argos, TK Maxx and Amazon that hold up just as well as more premium mats. I only upgraded my first yoga mat from Argos this year!
The purpose of a yoga strap is essentially to make your arms longer! It gives you more range of motion in the shoulders and arms, meaning you can come more comfortably into poses such as Natarajasana (Dancer's Pose), Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose) or Gomukhasana (Cow Face Pose). You can purchase yoga straps cheaply online, but using a dressing gown belt or your Dad's least favourite tie is just as effective!
Yoga blocks are typically made from cork or foam and are used for balance, support and better alignment in certain poses, as well as put less strain on the body. They are used by beginner and experienced yoga students alike, because it helps them to experience the full expression of each pose. For example, placing a block under the sitting bones can support in Malasana (Yogi Squat) if your hips are tight, or under the hand for Trikonasana (Triangle Pose) to bring the ground closer. Blocks are really underrated pieces of kit, and I recommend all students to use them. I use my own in every practice - I sit on a block to meditate too, as it prevents me from slouching.
Get a grip
An important thing to note when practicing at home is that the type of flooring may impact on your practice. You may notice that your yoga mat moves around on certain types of carpet. While it's not the end of the world, it's worth opting for a hard/linoleum floor to practice on for maximum grip, and avoiding ultra shaggy carpets, so you have firm support underfoot - especially when practicing inversions and balances! If carpet is the only option, you can invest in rubber grip sheets (those used for securing rugs in place), gym-style floor tiles, or a mat that has extra grip.
Listen to your body
Even if you practice the same poses everyday, every movement will be different. Some days I can forward fold with my legs straight, other days my hamstrings tell me that bent knees will be better. Whilst there is less comparison with others when you practice at home, recognise when you are forcing yourself into a pose. Remember, yoga is not supposed to hurt, and without a teacher present to guide you, it may be tempting to push yourself a little too far. Hormones, sleep and energy levels can impact on your body performs. Practice compassion for your body as it is, recognising when you need to slow down or rest.
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