Practicing yoga at home 101

Whether you are new to yoga or have years of yoga practice under your belt, you may be wondering how to continue practicing yoga as many studios remain closed. In this post, Practicing Yoga at Home 101, I go through some ways to keep active at home with yoga. I cover several topics, including finding the time and space for yoga practice, the yoga gear you’ll need, some great yoga workouts, and how to stay motivated.

I have been practicing yoga on and off for 25 years and was really getting into a good routine of visiting the yoga studio 2-3 times per week when the Covid-19 crisis began in March. My local yoga studio closed its doors and I felt overwhelmed with work, housework, and homeschooling my three children. I soon realized that I needed yoga in my life more than ever and that I had to find a way to make it work. Yoga has a myriad of physical and mental health benefits, which I will be sharing in a separate post.

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What is Yoga?

Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. Yoga works with the energy in the body, through the science of pranayama, or energy-control. It teaches you to quiet the mind and attain higher states of awareness. In this post, I specifically refer to Hatha yoga, which is a system of postures that you are likely familiar with (downward-facing dog, child’s pose, etc.).

Finding a Space for Yoga at Home

A Dedicated Space

The good news is that yoga requires a minimum amount of space for practicing yoga at home and the only special equipment that is essential is a yoga mat. If you have a spare bedroom or space in the basement, you could create a dedicated yoga or general exercise space. To determine the minimum amount of space you will need, lie down on the floor and extend your arms above your head with arms and legs in a straight line. Then reach your arms out to the sides. This delineates the boundaries and minimum amount of space needed to perform yoga poses.

Flooring

Ideally, the space should not be carpeted, as your yoga mat will sit better on a hard surface like wood, laminate, or vinyl. I would avoid doing yoga on tile if possible, as it is harder on your body and could result in injury if you happen to fall. I have lower back issues and I find it much more comfortable to practice yoga with a rug under my mat. This could also help if you have knee issues. Doing this sometimes results in my mat getting bunched up but it’s worth it to me as it allows me to do lying down postures without pain.

Décor for a Dedicated Space

If you do have a dedicated space for yoga, then you are lucky to be able to decorate the space in a calming and inspiring way. You may want a mirror installed to be able to correct your posture during the poses. You may want a wall-mounted television in the space if you will be watching yoga videos while you practice. Plants or artwork that is symbolic of yoga practice also make great additions to a yoga space. You will also need a place to store your equipment.

A Shared Space

If you don’t have a space that can be dedicated to yoga, then you will want to find a quiet space in your home. If you have both a living room and a family room, perhaps you can dedicate part of one of these rooms as a yoga space. A guest room or bedroom is often a good location (provided there is space) as these rooms are often quieter than common spaces like living rooms and family rooms.

My Space

We don’t have a spare bedroom or finished basement in our home. Therefore, I find the best space for me to do yoga is our family room, as there is an open area in the middle of the room, the TV is there for watching yoga videos, and we have a low pile rug that is perfect for cushioning my lower back. After practicing yoga, I simply roll up my mat and place it under the sofa. One thing I have given up in choosing our family room is that there is no space located against a wall for wall-assisted poses. If this is important to you, then consider finding a location where you can place your mat adjacent to a wall.

Finding Time for Yoga at Home

If you have young children at home, then finding time for yoga can be a challenge. However, I find I am more able to do yoga now because I can do a 20- or 30-minute yoga class at home rather than a 1-hour class (plus driving time) in a studio. If you have trouble finding time, then start with a 15- or 20-minute class (you’ll be hooked I’m sure). First thing in the morning or later in the evening is possible depending on your children’s sleep schedule. I enjoy practicing just before my children’s bedtime when they are quietly playing in their rooms. It’s such a great way to relax before bed. Naptime or a time when the house is quiet would also work well.

Whichever time of day you practice, keep in mind that some poses are invigorating and others are relaxing and calming, so plan your practice accordingly. Many yoga videos will indicate if they are morning yoga or relaxation yoga, for example.

Note- You don’t want to practice yoga on a full stomach, so practice before mealtime or a few hours after a meal. Inverted poses can be very uncomfortable if you’ve just eaten!

Yoga Gear

All you really need for practicing yoga at home is comfortable clothing that allows you to stretch fully and a yoga mat. However, several props are helpful and fun to have.

Clothing

Yoga pants are close-fitting and very stretchy to allow you to move without restriction. Yoga pants come in different lengths; shorter lengths are more comfortable in the summer. I learned a long time ago that not any old t-shirt can be a yoga top. Preferably, choose a close-fitting tank top or t-shirt. Flowy, baggy t-shirts don’t work because in many of the poses, they may leave you too exposed or they flop over your face (during inversions). Fitted tops stay in place and move with your body.

My outfit is from Lululemon– the pants are the Wonder Under High-Rise Tight (28”), and the top is the Power Y Tank Nulu with built-in bra.

Yoga Mat

A good yoga mat is essential for practicing yoga at home. The main purposes of a yoga mat are to provide cushioning for your body during poses and to provide a non-slip surface so that you can hold poses without fear of slipping and falling.

If you will be using your yoga mat mainly at home, then you don’t need to consider choosing a light and portable mat. I recommend choosing a fairly thick mat (6mm or greater) for comfort, particularly if you will be placing your mat on a hard floor or if you have trouble with your knees or back. It’s also a good idea to choose a mat that is fairly sticky so you won’t slide around during your poses. If you are particularly tall, you might consider purchasing a larger sized mat.

My yoga mat is the Deluxe Studio Mat (6mm, charcoal colour) from Half Moon. It’s a great all-around mat and has a good amount of cushioning and grip for all poses. I love the simple design and neutral colour, but this mat comes in several other colours.

Other Gear

Bolster

The one piece of gear I had been hoping to add to my home studio is the bolster, mainly because it reminds me of my visits to our local yoga studio, Beyond Yoga. Have I mentioned that our local studio is no ordinary studio? It is an incredible facility with very knowledgeable and caring teachers. It’s one of those places you feel welcomed and feel surrounded by positive energy. When the studio reopens, I will definitely share a post dedicated to this studio. A yoga bolster is used to provide comfort, support poses, and enhance stretching during restorative postures.

I use the Rectangular Bolster in Fig Linen, also from Half Moon. I fell in love with the colour of this fabric. Half Moon has a glorious selection of colours for bolsters and meditation pillows.

Blocks

Blocks are very useful if you are a beginner or have reduced mobility as they can help support you during poses. Two blocks are needed for some poses, but one is often enough. They can also be used to support your bolster for a very relaxing reclined pose. I have the Zenzation Athletics block.

Strap

This is useful again if you are a beginner or have reduced mobility. The strap allows you to do poses where you hold onto your toes even if you cannot reach that far.

Blanket

Yoga blankets are typically made of colourful cotton.  They are used folded for some poses and are used during Savasana (final resting posture) at the end of a yoga session. Any firm (not too slippery or too fluffy) blanket should work fine for this purpose. I use a thin cotton blanket that came in one of my subscription boxes last year.

Cleaning spray

A cleaning spray is useful for keeping your mat clean and fresh. This is particularly important if you will be taking your mat to a public space or if others will be using your mat. The mat cleaning spray I use is the Mat Clean Spray in cool mint from Half Moon. To make your own cleaning spray, mix 1 cup of water with 10 drops of tea tree essential oil and 10 drops of lavender, lemon, or mint essential oil in a 1-cup spray bottle.

At-Home Classes, Yoga Videos, and Apps

At-Home Classes

If you belong to a brick-and-mortar yoga studio, then check to see if they offer online classes. You may be able to stay in touch with the teachers you know and love and keep the continuity of practice. These on-line classes may be shared through Zoom or other platforms.

Yoga Videos

Yoga videos can be in the form of live television (which you can save for later), DVD’s, or through websites like YouTube. Some of my YouTube favourites include:

Boho Beautiful– These are great for more advanced students. The yoga locations are beautiful.

Fightmaster Yoga– They have a huge selection of yoga workouts for everyone.

Yoga With Briohny– These workouts are educational and informative in a calm, serene setting.

Yoga With Adriene– These are geared towards newer students. Adriene will become your new BFF and yoga motivator.

It’s best to experiment and find what you like in an online yoga session. I prefer less talking and enjoy soothing music in the background. Tip- you can mirror a YouTube video from your phone to your TV for ease of watching during practice.

Apps

Some of the top apps include Glo, Pocket Yoga, and Down Dog. I am a huge fan of the Down Dog app. I will probably do a post dedicated to this app in the near future. Down Dog allows you to fully customize your practice including the style of yoga (Full practice, Hatha, Gentle, Restorative, Quick Flow, No Warm-up, Yin, Chair Yoga, Ashtanga, Sun Salutations only, and Yoga Nidra), length of practice, level of experience, instruction voice, background music, pace, and degree of vocal instruction. After making your selections, your custom practice is loaded as a video (video segments of a real person practicing are pieced together seamlessly). You can start with a free trial and then monthly or annual subscriptions are available for a fee. Currently, about 80% of my yoga practice is through Down Dog. That’s how much I love it!

Staying Motivated

Finding yoga videos, on-line classes, and yoga apps that are a good fit for you are keys to staying motivated. On-line classes through a local yoga studio are more like an in-person class, and you may feel more accountable to show up if you paid for the class and are on a class list that the instructor will actually check. For me, a good class makes me feel energized, strong in body and mind, and relaxed by the end of the practice. That is the best motivation for me. If that is not enough, then you can create a yoga arrangement with a friend where you check-in and report on your yoga practice for the week. You can also set reminders or alarms on your phone so you don’t forget a practice. Or get your family members involved!

I hope you have enjoyed my post, Practicing Yoga at Home 101. If you’ve stopped practicing yoga due to studio closures, I really encourage you to practice from home. If you are new to yoga, then starting at home can also be a great way to ease into yoga.