Well-being

What makes yoga so appealing and accessible is that you can take your practice anywhere you go, all you need is your mat. Not everyone can go to yoga classes as often as they’d like, so yoga at home is a great solution.  Daily Yoga routines are particularly ideal, with a 10 to 15-minute sequence that can wake up the spine, relieve minor back pain and stretch the hamstrings. A daily Yoga routine also allows for easier practice of longer routines. If you want to do yoga at home, here are a few things you need to know.

Yoga accessories

For most yoga styles, all you’ll need is a yoga mat, preferably non-slip. Blocks for bolstering are also a great addition, but these can easily be replaced with household items like firm cushions or folded blankets. Even a mat is not exactly a prerequisite to practice. If you’re without your mat or don’t have enough space, get creative. Find a piece of carpet or even on a bed.

A comfortable space

Setting aside a space dedicated to your yoga practice isn’t necessary, but since yoga is all about mindfulness, you may want to find a spot where you can focus and be at ease. You may even want to make your space more inviting by placing incense or candles. The important thing is that you should have enough room around you to avoid the risk of hitting any furniture.

Safety

If you’re new to yoga, it’s always best to be cautious during your practice. Without an instructor present, you’ll need to be extra mindful of your postures. Be aware of your physical limits and take care with vulnerable areas like the knees, hips, spine and neck. If you feel any pain, adjust or gently come out of the pose. There’s no need to force yourself into a pose. Yoga requires openness, not perfection.

Particularly before getting into longer routines or attempting more advanced poses, warm up properly. Transitioning between poses are the riskiest moments because there’s usually less attention paid to alignment.

Your yoga routine

What do you want to accomplish today? Do you want a relaxing routine or to try some invigorating postures? There are many types of yoga with varying benefits, which you’ll easily discover online. If you’re following video demonstrations, take time to study the poses and see if they can work for you before starting your routine.

For your daily practice, here are some poses you can do:

1. Pelvic tilts
   1. Get into neutral position by lying on your back with the knees bent and the soles of the feet on the floor.
   2. On an exhale, gently rock your hips towards your face. Your bottom should not leave the floor but allow your low back to press into the floor.
   3. After a few seconds, inhale and return to neutral position.
   4. Repeat five to 10 times.
2. Cat-Cow stretches
   1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
   2. Keep the neck long. Imagine a line connecting from the crown of your head to the tailbone. This is a neutral spine.
   3. On an inhale, tilt your pelvis back so that your tail sticks up (like a cat would). Drop down the belly and gaze up without straining the neck.
   4. On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the spine naturally round and drop your head, gazing toward your knees.
   5. Repeat for five to 10 breaths.
3. Downward Facing Dog
   1. Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
   2. Curl your toes under and push back through your hands, lifting your hips and straightening your legs.
   3. Move your chest towards your thighs.
   4. Keep your hips high and sink your heels toward the floor.
   5. Spread your fingers and push down from the forearms into the fingertips.
   6. Keep your head directly between your arms.
4. Mountain Pose and Raised Arms Pose
   1. Walk your feet to the front of the mat until you are standing in a forward bend.
   2. Bend your knees slightly and slowly rise up to a mountain pose, i.e. standing upright with your feet together and arms by your side. You should feel grounded into your mat with an elongated spine (standing tall).
   3. From mountain pose, take the arms out to the side and up to the ceiling. Press the palms together.
5. Corpse Pose (Savasana)
   1. End your routine by simply lying down in a face-up position. Your arms and feet should relax out to the side of your body.
   2. Allow yourself time for the benefits of your practice to permeate throughout your entire body.

Sources:

https://www.verywellfit.com/how-to-start-doing-yoga-3566735

https://www.ekhartyoga.com/articles/8-tips-on-how-to-do-yoga-at-home-practice-and-all-is-coming