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Let’s talk about how to do yoga at home. I don’t know about you, but the sheltering-in-place and social distancing we’re engaged in due to the coronavirus pandemic makes me feel like we’ve entered a parallel universe. It seems that the economic recession is throwing a spotlight on all of society’s and individuals’ cracks and fissures in specific ways.
If you used to go to yoga classes regularly before the pandemic, a home yoga practice is essential because it will help you maintain a long-term yoga practice. I genuinely advocate for getting a home practice in general because it’s all too easy to become reliant on a single teacher, studio, or philosophy to keep the course going. And when that happens, if anything in your life changes (perhaps a global pandemic necessitating state-mandated mass shelter-at-home rules), it’s much easier to put your yoga practice on hold. However, no matter what is going on, the method of doing yoga at home will rock and change with your lifestyle curves.
If you have just started yoga or have been training in classes and studios, here’s how to get started.
- Starting with five minutes, five poses, or five breath counts.
You can practice yoga for as little as ten minutes, and every breath counts. Try not to bite off more than you can chew, particularly if you’re nervous about getting started. Rather than make a significant time commitment right away, begin with small, sustainable obligations.
You can also begin by committing to just one pose and see how things develop naturally from there. Enable your body to tell you how much movement it needs. Even if you’re used to 45-minute or hour-long workout or yoga lessons, if that’s what makes you feel comfortable, there’s no reason to commit to more than a 20-minute online class (or doing 20 minutes of a more extended class). “Find what feels good,” my sister Adriene Mishler suggests.
- Make sure you’re matched as you go.
Make sure you’re moving into comfortable positions, whether you’re new to yoga or learning independently. Rewind or pause an online lesson if you want to take a closer look at what your teacher is doing. Cross-reference your postures with books, websites like Yoga Journal’s Pose Library, and YouTube tutorials by instructors like Kino Macgregor if you’re not taking an online class.
- Use things from around the house as accessories.
Don’t be surprised if you don’t have a yoga mat. If you’re on a budget, a beach towel will do before you can afford a cheap mat. Place a towel on top of your cheap mat if you need more traction. My first yoga mat was my father’s old threadbare Pilates mat, which I used for years.
Yoga props can be made out of something you have on hand. My first yoga block was a VHS box set of Star Wars, and my first yoga harness was my dog’s collar. If you don’t have any yoga bolsters, couch cushions can be used as a substitute. You don’t need to buy something special; only wear something that allows you to move freely. If you’re training at home, don’t be afraid to go naked.
- If the practice sticks and you want to keep it up, set aside some money to buy yourself some shoes or clothing.
While you can make yoga props out of almost anything, the more you practice, the more you’ll want to invest in high-quality equipment. (There’s nothing more irritating to me than falling flat on my face because I’m sweating buckets, and my yoga mat can’t bear it.) I’ve amassed a collection of props over time, and I’m always on the lookout for equipment that’s more environmentally friendly and suited to a variety of bodies. Manduka’s Unblock recycled-foam yoga block ($24, Manduka) is my pick, and I adore Yoga Hustle’s straps ($16, Yoga Hustle).
It’s unfortunate, but I believe that excellent yoga mats are generally costly, whereas bad yoga mats are usually inexpensive. And if you’re big and/or tall, you’ll probably want a mat that’s made to match your size. I use the Jade Yoga XW Fusion mat ($180, Jade Yoga), which I highly recommend; it’s pricey as hell but well worth it.
- Even though you already have a home yoga practice, try online lessons.
Even if you frequently practice yoga and are familiar with the postures, the aim is to turn off your mind, which can be difficult to do if you’re constantly mentally sequencing your own flows.
You’ll grow an internal encyclopedia of yogic knowledge over time, and organically sequencing postures will become more regular. Even after the day arrives, it’s a good idea to delegate sequencing to online teachers and let their words lead you to the teacher inside.
