Get Your Stretch On: Everything You Need to Know for Healthy Yoga at Home

Staying fit at home doesn’t have to require massive weights or endless calisthenics. Many people prefer the soul-enriching celebration of yoga as an effective and empowering way to stay fit. In fact, yoga is practiced by more than 300 million people worldwide, from sunny California to India.

If you have ever looked at the enriching social media videos of yoga practitioners and wanted to give the practice a try, we’ve put together an excellent beginner guide that complements our previous article on the many benefits of adding yoga to your regular workout routine.

The closer we get to the International Day of Yoga on Friday, June 21, 2024, the more we hope this guide is all you need to dust off your favorite floor mat and begin to experience the many health benefits of this time-honored workout.

One of the best reasons to begin yoga practice at home is that it requires next to nothing to get started. While we’ve carefully cultivated a list of suggested items you may want to have available, you can quickly begin your yoga experience with nothing more than a bit of room, a towel for sweat, and a good source of water when you get parched.

However, if you want to maximize your upcoming yoga journey, you may want to invest in some equipment. Most, if not all, of these items can be found at your local big box store, online, or even at second-hand sports equipment stores. These may include:

• Yoga mats are used to improve your grip and cushion your various joints.
• Yoga blocks for extra balance and support while trying different postures.
• Yoga bolsters or pillows that help your body move and provide added comfort as you meditate or hold longer poses.
• Loose clothing or yoga pants that will allow you to move effectively.
• Yoga blankets are designed to add a bit of warmth in the early stages of a session or extra padding if you choose chair yoga.
• Yoga straps can wrap around your arms, wrists, feet, ankles, and other joints to extend and improve your flexibility as you learn new poses.
• A fresh towel to wipe off sweat from your body or the various equipment you wish to use.
• A water bottle to keep your body well hydrated as most beginners will sweat a lot during a yoga session.

Finally, be sure to bring an open mind. Yoga may seem strange at first, but if you nail a new yoga posture, you’ll begin to feel incredible from the boost to your balance, muscle structure, and overall sense of well-being.

The space around your home you choose for engaging in yoga near me is crucial to your practice. You want a designated area that provides all the room in the world as you learn. Make sure whatever area you choose has plenty of natural light and privacy. You don’t want to feel embarrassed picking up a new skill, but should have some attachment to nature as you practice in your yoga pants.

Most hardwood floors are the best option for laying out your yoga mat, but a flat surface will do the trick. If you’re more adventurous, you can always head outdoors—just be sure to pick soft earth that is flat and won’t make you feel exposed to onlookers.

A good idea is to have a pre-packed yoga bag you can dip into when it's time to practice your various yoga postures or take with you when practicing with a friend. You can also include putting on some relaxing music or using a candle to ignite your other senses as you work out.

Enjoying the upcoming International Day of Yoga is one thing. Sticking to a regular practice of yoga near me is quite another. Sometimes, finding the motivation to keep moving forward with your training can be a little challenging. These tips will help you build up the habit of practicing yoga.

• Join a Class: There are all kinds of free online courses or local classes you can discover through a quick search of “yoga near me” on Google. You want to find sessions matching your experience level and lifestyle.
• Make it a Ritual: Like any other practice, set aside a space, a designated time, and build your yoga postures into a routine. This way your mind and your body are prepared to get to work.
• Reduce Distractions: Time to flip your phone to silent mode and turn off the TV. You want a space free from any distractions so you can maintain focus and your serenity.
• Focus on the Benefits: Yoga can and will make your body feel better. It naturally stretches muscles and strengthens joints in a low-impact way that is a wonderful benefit for your overall health.
• Invest in Clothes: Yoga pants are all the rage. You can find all kinds of influencers enjoying the comfort of yoga pants. Invest in a few top-quality brands and you’ll be inspired to keep moving forward.
• Create a Challenge: Use an app or invite a friend to “gamify” your yoga experience. This will push you to try new yoga postures and improve your regular sessions.

The most important tip is to keep trying. Yoga, like most workouts, provides the best results with regular practice. Go easy on yourself, but push just enough to get in a good 30-45 minute session at least three times a week.

While you browse instructional videos to practice yoga at home, here are some essential poses you’ll want to master first before moving on to more advanced techniques.

Tree Pose is designed to improve your balance while focusing the mind. It is sometimes called Vrksasana, a standing pose where you rest one foot on your inner thigh and hold your palms facing one another – similar to a tree.

Cat-Cow Pose, also known as bitilasana, is performed on all fours. The goal is to stretch out your lower spine and hips while engaging your core muscles in rhythm with your breathing. You inhale while curving your lower back, bring your head up, and exhale while doing the reverse.

Mountain Pose is better referred to as a “foundational pose.” This yoga posture requires you to stand with flat feet and arms/palms facing outward, as if to accept the energy flowing into your body while engaging your core to be as immovable as a mountain.

Child’s Pose helps you stretch your back muscles and hips. It is traditionally performed at the end of a yoga session and involves kneeling and sitting on your knees, bending forward, relaxing your body, and breathing. This pose is more restful and helps you recover well.

There are many, many other yoga postures, but if you can master these essentials, you can quickly move on to more advanced ideas like downward-facing dog, warrior I, and warrior II. All it takes is patience and practice.