7 Tips for practicing yoga at home, by Sandra Monteiro

With all the different types of exercises in the world, why choose to do yoga at home ? I could stay here for hours and give you countless reasons, but the answer is short. This practice improves your emotional and physical health like no other fitness routine. Yoga can even become a lifestyle.

Practicing yoga at home (or elsewhere) leads us to a state of well-being , not only with ourselves, but with the world. It relaxes the nervous system , improves immunity and increases our lung and brain capacity .

Furthermore, doing yoga regularly can reduce chronic pain and even improve relationships , just to name a few examples. After all, humans have been practicing yoga for at least 5,000 years. So it has to be worth it!

Practicing yoga at home: Where to start?

It's time to abandon the idea that yoga is only for some – for the youngest, for the flexible, for women or for more sensitive and spiritual people. No matter your age, size, shape or height: yoga is for EVERYONE !

If you've already made the decision to start doing yoga at home , good for you! But before thinking about what material to buy and setting up your home, you need to find the type of yoga that suits you best.

With all the yoga methods that exist, some more traditional than others, it is difficult to choose. It is also not easy to understand the differences between the various offers available on the market. My recommendation is to try, read and explore .

The right method is not mine or that of the teachers you meet on social media. It's whatever makes sense to you at this moment. The one who brings into your life what you are looking for now. Find the practice that best suits your needs and goals . I am sure that, over time, other methods will make more sense for you.

I encourage my students to try yoga with other instructors and at other schools. The best way to learn about the different styles and choose one is to practice . This way, you will learn the movements, but you will also discover your vibe .

The different styles of yoga

Most yoga practitioners in the Western world belong to the Hatha Yoga style. This places great emphasis on detail, precision, alignment, posture performance and breathing control.

If you are looking for a more dynamic approach, which tones your muscles , you should try Vinyasa Yoga . It is a style that requires a high degree of concentration and dedication on the part of the practitioner. It consists of a sequence of postures that integrate movement and breathing.

If what attracts you to yoga is its relaxing effect on the body and mind, try Yin Yoga . It has a set of slower postures and emphasizes meditation: perfect for those who do yoga at home.

These are just a few examples, but there are many other methods. To discover the ideal for you, look for someone you identify with, find a guru, learn and practice. I hope you can quickly start incorporating daily yoga practice into your routine. But keep in mind that doing yoga at home does not replace classes with a well-prepared and experienced teacher. I continue to practice under the watchful eyes of other teachers.

7 Tips for an effective yoga practice

You can practice it anywhere, yoga is the ideal workout to do at home. Here, there are no rigid schedules, rushes or distractions. The exercise is completely focused on self-acceptance , and you should start slowly, discover and explore your limits.

Not comparing your level with other people is the main benefit of doing yoga at home. However, the practice requires some basic care before placing the yoga mat in the middle of the room.

1. Create your sacred space

You'll be surprised at how easy it is to transform your living space into your own private yoga studio . Choose a quiet place in your home, with enough open space to have complete freedom of movement . All it takes is for the floor to be smooth and flat, so it could be the living room, bedroom or a balcony. The important thing is to feel comfortable.

You can add some candles, incense and crystals... Create your sacred space , decorate it to your liking and choose relaxing music. A touch of soul can help improve your practice.

Move the furniture away before starting, leaving an empty wall to lean against.

All yoga spaces require at least one mat . You can use a blanket or towel to practice, but having a yoga mat is the safest and most hygienic option . Ideally, it should be non-slip and easy to carry with you when you want to practice outside the home .

Investing in your own rug can be an inspiration, as it will store your energy. There are even rugs made from cork, an ecologically sustainable material.

A booster, like a comfortable meditation cushion , is also a great addition for those who practice yoga at home. These cushions guarantee comfort in some sitting postures . They help mainly when the strength in the back, legs and abdomen is not enough to keep the spine vertical. 

2. Set a ritual

After setting a schedule for yoga exercises at home, you must follow it in a disciplined manner. By creating a commitment to yourself, it is easier to maintain a daily practice that becomes part of your routine.

Creating this time for yourself is essential. You will become more present and patient. You will feel more open to enjoying the little moments of joy in each day, every day.

3. Train safely

As with any other independent training , safety must be prioritized. And don't think that you can't get hurt by this practice, because it's actually quite common. Protection is essential, so you should stretch and warm up properly before starting your yoga session at home.

You must pay attention to your body so as not to force exercises that you are not yet ready to do. Remember that you won't have an instructor to keep an eye on you. You should pay attention to the way your body moves and feels.

Start with simpler postures and gradually increase the complexity of the exercises. Respect your limits, both physical, mental and emotional. Respect your body and find the balance between effort and comfort .

Evolution requires time and dedication . Don't be in a hurry, there is no competition at home. Only if it's with yourself!

4. Plan your practice

Decide the entire process. To do yoga at home, you need to know what to do and for how long .

When you are a beginner, it is important that you draw up your practice plan . Make a kind of itinerary that suits your personal needs. To do this, it is necessary to have experience and knowledge of the techniques. Consult a teacher or use a ready-made methodology (especially if you have an injury). Over time, everything will flow, believe me.

Need an energy boost ? Try doing some sun salutations. Want to calm your body and mind before bed? Try Yoga Nidra , which includes meditation. When you're doing yoga at home, everything becomes easier. All you have to worry about is your personal needs and time constraints.

5. Feel comfortable and confident

Wear comfortable clothes : neither too loose nor too tight, in which you can sweat. Choose lightweight pieces that allow you to move easily so that you can do all the postures without difficulty. Oito.Um has comfortable and beautiful models. Meet them here !

6. Start early

Each body has its ideal time to practice physical exercise, regardless of the modality. Ideally, yoga should be practiced in the morning and on an empty stomach . The ideal is to perform the movements on an empty stomach, to avoid reflux during practice. If you are very hungry, drink juice 30 minutes beforehand . If you can only practice later, avoid eating at least two hours beforehand. Remember that the important thing is to practice!

7. Practice without your cell phone or computer nearby

Dedicate the time allocated to yoga just for you (and there’s no point putting your phone on vibrate). Enjoy this moment that is just yours!

So, what are you waiting for? Take note of these tips and implement them for a better yoga practice at home. I give you more personal advice: before starting the activity, breathe. Be grateful for dedicating this time to yourself and the inner journey you set out to take. Feel how blessed you are to have the experience of living here and now.

Namaste