While studying yoga with a teacher in a studio is the optimal way to practice, setting up a good, safe yoga practice at home is easy and very rewarding.
Yoga at Home: Benefits and Drawbacks
Benefits
All the comforts of home--no special clothing, no drive-time, just you and your mat.
Practice any time--by doing yoga at home, you decide when you should practice; relying on class times becomes a thing of the past.
Save money--classes can be very expensive—so are all those outfits you’ll want in order to practice in public.
No embarrassment--if you don’t quite have the “yoga body” yet.
Stay at your own pace--work through the positions and asanas as slowly you need to.
Use all the props, straps and pillows that you may need to get into the position.
Use books, tapes, and DVDs--all of these media can be paused or replayed for understanding. Books, of course, usually offer you more than just the “how-to” of yoga.
Drawbacks
Nothing beats a good teacher--feedback on your form is important.
Assistance—having other practitioners around to help you get into your asanas is invaluable.
A sense of community--it’s always nice to be around like-minded individuals.
Motivation—simply put, it’s easier to motivate yourself to go to classes when you’re paying for them.
The best course of action is to combine your home practice with sessions in a class. Some studios and yoga teachers may have drop-in prices for their courses; others may not. Spending some time in a yoga class before starting your at-home routine is a very good idea. And, of course, you should discuss any new exercise program with your doctor, particularly if you have preexisting health issues.
Safety First!
Practicing at home does mean that safety is an issue. Inverted poses, such as headstands, and other complex poses should never be attempted at home. Always perform complicated positions under the watchful eye of a qualified instructor. Rest assured that there are plenty of challenging poses waiting for the safety conscious home-practitioner.
The Comfy Yogi
The beautiful thing about practicing yoga in the comfort of your own home is that you can tumble out of bed and onto the mat with a minimum of fuss. Wear a tank top and loose cotton pajama pants, or a pair of boxers, or nothing at all; as long as you are comfortable, any of these options are perfect for yoga. You should not wear clothing that is tight or restrictive; loose light cottons and cotton blends are ideal. No shoes needed, either, so kick off those bunny slippers; bare feet are best for yoga.
Your Home Practice Checklist
In order to practice yoga at home you should have the following:
A relatively large, uncluttered space. You should at least have enough room to lay flat with arms and legs outstretched, with at least two feet of space open by your head, hands and feet. This is very important; yoga requires enough concentration, having to carefully maneuver between the ottoman and the potted plant just complicates the situation more.
A good, high-quality sticky mat. Some yogis prefer cotton mats; however, for home practice, a sticky mat is the best option. Sticky mats help keep your hands and feet from sliding, thus preventing accidents and strains. When purchasing a mat, keep the surface of your practice space in mind. If you are on carpet, you probably won’t need a deluxe, extra thick mat.
Props. One of the best attributes of practicing yoga in your own space is increased access to props. Have at least one block, a strap, and a folded blanket or bolster—or two—near your workout space. Blocks are wonderful for deep stretches; when your hands don’t quite reach the floor using a block can give you the same benefit of the stretch while giving plenty of stability. Straps and bolsters both can enhance a stretch and help you keep proper form. Folded blankets can double as bolsters or can be useful to keep the body warm during relaxation. Some practitioners also find that a stability ball is a welcome addition to their yoga routines. These inflatable balls come in a variety of different sizes and can assist in deepening back-bends and correcting form.
Yoga instruction materials. Whether you use DVDs, VHS tapes or books, you’ll want them handy.
Fun Non-essential Items
If you have a permanent space for yoga practice, you may want to decorate with different items: spiritual images, prayer flags, or lit candles. Burning incense can be an excellent addition to your work. Some yogis also enjoy listening to calm soothing music during their sessions; you may want to try this once you get into the “flow” of your home practice. Countdown timers or just a clock on the wall may help you keep track of your time in each pose; some, however, may find this to be a distraction.
Tips & Reminders
Always adjust the temperature of your space to accommodate your practice.
If you can, close the door to your practice space. This will keep pets and kids (or a significant other) from distracting you.
Pull the plug on the phone, turn off the cell phone, and shut off the TV or any other noisy device—music may be the exception—a ringing phone is a jarring way to come out of your yoga work.
Listen to your body. Yoga should feel good, not painful. If you experience pain, stop immediately! If the pain continues; cease your practice and see your doctor.
Expand your practice; for example, if your focus is flexibility, do restorative work every once in a while.
Remember that yoga is not about reaching a goal. Keep your mind open, be aware of your body and breathing, and enjoy yourself. Do not be discouraged if you cannot put your foot behind your head after a month’s practice!
Pay attention to the changes yoga brings about in your life.
Breathe!
Avoid Common Pitfalls
Lack of motivation is the number one killer of home workouts. Keep your routines fresh—change your poses and the order in which you perform them once in a while.
Don’t skip your workout time! If you find yourself constantly missing your practice, change the time in which you focus on your asanas. Not all of us are morning people; evening may be a better time for you.
Don’t just practice your favorite poses. One rule of thumb is to practice three poses you dislike followed by three you enjoy.
Every person should set aside a little part of their homes and lives to peace and tranquility. Regular yoga practice allows the practitioner to experience greater awareness, joy and serenity in his or her daily life. The rewards of a safe, comfortable home yoga practice are plentiful; the benefits manifest in physical, mental and emotional well-being for the dedicated student.