7 tips on how to practice yoga at home
As yoga studios remain closed, it’s more important than ever to create a home environment where you can practice and more importantly, enjoy your home practice.
So, what do you need to do yoga at home?
Here’s a few tips to keep in mind as you set up your home practice:
1. Create a space
2. All you need is a yoga mat
3. Listen to your body
4. Create a routine or ritual that works for you
5. Consistency is key
6. Never skip Savasana
7. Your practice is YOUR practice
1. Create a space
If you have a spare room to dedicate to your practice, great! If not, you really only need a space big enough to hold your yoga mat, with a little extra space to expand the arms and legs out. Try to find a quiet area to practice in, if you can.
Candles, incense, diffusers are all great, but not essential for your practice. But, if you do like to use essential oils while you practice, I recommend a few drops on the wrists, behind the ears, temples or bottoms of feet to start your practice off. I use peppermint at the start of class to awaken the senses and lavender on my feet and temples in Savasana.
Keep it simple or be creative but get on your mat no matter what! Create the best space you can and enjoy your practice!
2. What yoga accessories do I need?
A yoga mat is all you need!
When you are starting out, you might want to begin with a basic mat that has enough cushioning and grip to get you into and out of poses. There are so many on the market. Personally, I’d begin with a good quality mat like this sticky mat shown in the photo above. As your practice develops, you might want to upgrade to something else.
What yoga mat should I buy?
My personal favourite is LIFORME. It’s costly at £100+, but it comes with markings on the mat that really help to align the body and allow the student to practice with more refinement and placement of body parts. I was skeptical until I used the mat — it changed my practice (and I’ve been practicing for over 20 years!)
Another good alternative and cheaper at £48 is the (Un) Mat by LuLuLemon. It’s super sticky, which is great. I bought the travel version, which is thinner (and cheaper.) I place it on top of one of my cheaper, spongier mats, to get more padding, and it’s convenient for travel.
Here’s my quick lineup for yoga mats based on price:
£20 - A basic mat - good quality, spongy and light weight, a good choice for beginners
£48-58 - LuLuLemon’s Reversible Mat - very sticky, comes in travel (£48) or regular (£58)
£100+ - Liforme mat - high quality, helps with alignment, and comes in travel or regular
Do I need other props?
While it’s not essential to have any other accessories than a yoga mat, as your practice develops you might want to invest in a few more props, but to start off you can improvise.
Don’t have a brick? Try a tin of baked beans instead.
Don’t have a block? Try a thick recipe book.
Don’t have a bolster? Try a pillow, cushion or rolled up bath towel.
Don’t have a strap? Try a belt, a scarf or a dressing gown strap instead.
While we continue to practice yoga during lock down, it’s really unclear when we’ll be able to practice at a studio. Having a few more props at hand, can really help to deepen our practice.
3. Listen to your body
The most important thing to do when practicing yoga is to listen to your body. It will tell you what it needs. Sometime’s it’s tempting to try a pose you’ve never done before or to push yourself harder, but it’s important to start slow and move mindfully. Don’t over stretch or cause tension or pain. It’s ok to play with your edge but you never want to feel any pain in yoga. If you do, immediately back off of the pose you are doing and rest. It may be tempting to push yourself further, but this can have negative effects on your body. Please remember: if you have any health issues or are unsure if yoga is right for you, then please consult a doctor before you practice.
“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.”
4. Create a routine or ritual that works for you
It’s important to create daily or weekly habits in your practice that work for you. Routines can help you stay focused and bring enjoyment and consistency to your practice, and you’ll soon see progress in your practice.
Creating rituals in your practice help to create a sacred and safe place to practice and also bring you joy and encouragement to continue your practice.
Some people light candles or incense. This is a great ritual for inviting more of your senses into your practice — it is an easy way to focus on scent as you inhale and exhale. Essential oils have many benefits, including calming, energising, healing, clearing and focusing properties.
Before I practice, I clean my mat using an essential oil spray. I also use a diffuser of one of my favourite essential oils, depending on my mood:
AIR blend or Peppermint - to help invigorate my practice,
ON GUARD blend - when I need some immunity boosting, or
LAVENDER - when I need some calm and relaxation
I also have some crystals that I use in my practice like rose quartz. It carries a soft feminine energy of compassion and peace, tenderness and healing, nourishment and comfort. I also use natural amethyst to bring peace, insight and calmness.
Whatever rituals resonate with you, take the time before and after your practice to incorporate them.
5. Consistency is key
Be honest with yourself, set realistic goals, and do what you can. Commit to practicing every day - even if it’s 5 or 10 minutes. Keeping it small, means it’s easier to stick with your commitment and feel positive about your practice rather than guilty if you don’t have a lot of time or energy that day. A 10 minute yoga practice is still a practice and definitely counts!
6. Never skip Savasana
Savasana (or corpse pose) might look like a nap, but it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. It’s important to give your body time to relax in Savasana after a yoga practice. The nervous system needs time to soak up the benefits gained during the practice. If you skip this, you can feel unnecessarily wired after a yoga practice, especially after an intense yoga class. In Savasana, you lie on your back and relax your body and mind so you may fully digest the benefits of your asana practice.
7. Your practice is YOUR practice
You don’t have to practice a 90-minute vinyasa flow every day for it to count. Your practice might be as simple as a 10 minute breathing sequence. You might practice 30 minutes twice a week. Listen to your body and what it needs at any given moment. Some days you’ll want more, some days less.
This is something that I struggled with for a long time, until recently, when my yoga teacher gave me permission to make my practice anything that it needed to be. Of course, I didn’t need his permission, but it helped to validate that some days you’re not feeling strong and need to take it easy or rest completely. Some days your practice might be 10 minutes of meditation or breath work, other days a 60 or 90 minute strong practice is needed. Each is valid. Remember, it is YOUR practice. Make sure to listen to your body and give yourself what YOU need in that moment.
Honour your body and what it needs - ESPECIALLY if it needs rest. Do what feels right for you and you will be much happier the next time you step onto your mat.
To recap
I hope these tips have been helpful and a good starting point to set up your practice at home, get on your mat and practice with joy and happiness. Here’s a quick recap of my top tips:
1. Create a space
2. All you need is a yoga mat
3. Listen to your body
4. Create a routine or ritual that works for you
5. Consistency is key
6. Never skip Savasana
7. Your practice is YOUR practice
There are many other ways to help create a home practice. Let me know in the comments below what other things you do to create your sacred space.