Whenever people ask me what’s the best way to do yoga, my answer is always the same: as often as you possibly can. But the truth is, while we would all love to devote more time to learning and practicing yoga, for many reasons, this isn’t always possible.
Perhaps there is a shortage of experienced yoga teachers in your area, classes are too expensive, or maybe you simply aren’t confident in your practice. The simplest solution to these challenges is to start doing yoga at home.
The yoga you practice right now, right where you are, is the yoga that can change your life. If you make a plan that fits your goals and lifestyle, you can create and stick to a regular home practice. This will not only boost your well-being, but it can also improve your confidence and help you develop a deeper love for your practice.
Below, I’ll give you my tried-and-tested guide on how to do yoga at home and make your personal practice a priority, no matter how busy or chaotic life gets. Give it a try and find what works for you.
What to Know Before Starting Yoga at Home
You don’t need to know all the yoga philosophy or Sanskrit words before you start practicing yoga at home. But you’ll be safer and happier if you have a basic understanding of it.
If you are experienced and confident in choosing your yoga style and props, jump straight to our tips on How to Maintain Your Yoga Practice at Home. But if you’re a beginner finding your feet, here are some key points to keep in mind:
- Yoga classes mainly focus on asanas (physical poses), but yoga practice can also include pranayama (breathing exercises), meditation, philosophy, and more.
- Yoga is non-religious and practiced by people of different faiths.
- Yoga poses should be adapted to benefit your body and abilities. This means that your practice will look different from the next person’s.
- There are various styles of yoga, ranging from gentle to very demanding. The right style for you will depend on your personal goals and needs.
- Yoga has risks, as does every physical activity. It’s important to pace yourself and take precautions if you have pre-existing injuries or health conditions.
- Listening to your body will help you develop a practice that’s right for you.
- You don’t need to have fancy props or designer yoga pants to do yoga at home. You can get started with things you probably already have. (Keep reading for DIY alternatives to popular props!)
Can Anyone Start Yoga at Home?
Yoga is for everyone, but your practice will be unique to you depending on your health, fitness, abilities, and anatomy.
Researchers have asked thousands of people about yoga related injuries. The conclusion from these studies is that yoga is no more dangerous than any other form of physical exercise.
Here are some points to keep in mind for a safe yoga practice at home:
- Flexibility & Hypermobility: If you are very flexible, hyper-mobile, or have connective tissue conditions like Ehlers-Danlos syndrome (EDS), you need to practice yoga gently and mindfully. It’s also important to avoid overstretching and build strength in muscles that control and protect your joints.
- Chronic Health Conditions: People with chronic health conditions like glaucoma or high blood pressure should consult a doctor before starting yoga at home. For these two conditions in particular, inversions (being upside down) and breath retentions (holding your breath) are not recommended.
- Existing Injuries: If you have an injury or health concern, discuss this with a yoga teacher who is experienced in injury management and prevention. With their guidance, you can find modified poses that meet your needs.
- Introducing New Poses: Trying new poses is a great way to advance in your practice at home. But asking your body to do too much can lead to injury. Give yourself time to learn and adjust to these new movements and challenge yourself gradually. For example, you could try adding ankle weights or dumbbells in Balancing Table Pose and increasing the weight over time.
Benefits of Practicing Yoga at Home
For general well-being, we need some time to connect with ourselves and with our body each day. Many of us need to calm our nervous system to deal with stress, others need to be uplifted to balance low energy levels. To gain the most benefit, it’s important to practice calming or uplifting exercises daily.
Keep in mind that this daily practice does not have to be yoga asana every day. It could be revitalizing pranayama techniques, a new type of meditation, or even a nice long walk in nature.
When you practice regularly, yoga naturally becomes part of your daily rhythm. This offers a number of emotional and physiological benefits, including stress reeducation, improved sleep, and better digestion.
Start by committing to practice five or six days a week for three weeks. Make this commitment to yourself clear and strong—think of it as a meaningful promise rather than a rigid rule.
After three weeks, you’ll begin to feel the benefits: how yoga helps you move better, feel calmer, and navigate your day with more ease. You’ll naturally discover which practices serve you best and what times work well with your schedule.
Soon, your daily practice becomes something you look forward to—a time you set aside to nurture yourself, knowing it makes your whole day better.
