Starting a home yoga practice
As a beginner to yoga, it might be tough to figure out how to start practicing yoga. Going to a yoga studio might feel intimidating, so it can be helpful to start a home practice to become more comfortable with the practice. Additionally, many of us are busy and can’t make it to a yoga studio for a 90 minute class. This guide will help you plan out your yoga at home practice. A great way to start is to sequence (plan a series of poses) around a theme. Selecting one of the yoga themes for a beginner’s home practice will help maintain a consistent yoga practice at home will help you make yoga your new habit.
The hardest part with setting up for home yoga is finding a quiet, clean, and comfortable space. The space doesn’t have to be big, just enough room to move around on your yoga mat. Also, make sure you have your props nearby: blocks, blankets, and straps.
Props I like to use for home yoga practice:
- Yoga Mat: Manduka Yoga Mat
- Organic Cotton Mat: Yogasana Organic Cotton Yoga Mat
- Yoga Bolster: Manduka Bolster Pillow
- Straps: Hugger Mugger Cotton Yoga Strap
The different yoga themes for a beginner’s home practice
The first step is to decide on a theme for your sequence. This can be a specific body part (detoxing or working on mobility with the spine), a particular emotion or mental state (relaxation), or a physical challenge (balance or strength).
Following the selection of a theme, you will choose the asanas (poses) that align with it. Within a theme, you will select a variety of poses within one of the 4 categories: standing, sitting, supine, and prone. As you refine your poses over time, you will craft a practice that is challenging and enjoyable. It is important to find the right balance between not finding it too easy (unless it is a restorative theme), but not feeling overwhelmed.
5 yoga themes for a beginner
This beginner’s guide will help you create a yoga sequence that you can practice at home on a regular basis. Over the course of a month, try different themes to see what resonates with you. As you practice more often, you will deepen your connection to each of the poses. By deepening your connection, you will be able to identify which ones you need.
Here are 5 themes you can sequence for your home practice:
Warming up with sun salutations
Before starting any sequence (aside from the relaxation/restorative theme), warming up is essential. Begin with practicing ujjayi breathing. After your ujjayi breath is established, the warm-up continues with a few rounds of sun salutations. The combination of movement, downward facing dog (Adho Mukha Svanasana), modified push-ups (Chaturanga), and standing forward fold (Uttanasana) helps warm up your muscles.
Warm-up sequence of poses
- Cat-cow
- Sun salutations
- Downward facing dog
- Plank
- Modified push-ups
- Upward facing dog
Then, move on to the main part of the sequence and select poses that revolve around the theme you have chosen. Prior to practicing difficult poses, make sure you’re sufficiently warmed up.
1. Morning energizing flow
As the theme suggests, this theme focuses on energizing the mind and body to get the day started off right. Combining different poses creates a well-rounded sequence that strengthens and challenges the entire body. This sequence includes sun salutations, standing poses, balancing poses, and seated stretches to get the body warmed up and active.
- Warm-up for 5-10 minutes
- Standing poses, 5-10 breaths each side: Tree pose, Warrior 2, Awkward chair
- Seated poses, 5-10 breaths each side: Boat, Seated forward fold, Head-to-knee forward bend
- Savasana: 10 minutes
Throughout your flow, always pay attention to your body’s needs and stay in the present moment.
2. Detoxifying twisting yoga sequence
- Warm-up for 5-10 minutes
- Standing poses, 5-10 breaths each side: Triangle, Revolved triangle, Wide legged standing forward bend, Revolved wide legged standing forward bend, Awkward chair, Revolved awkward chair
- Seated poses, 5-10 breaths each side: Half lord of the fishes, Supine spinal twist
- Savasana: 10 minutes
3. Hip opening sequence
- Standing poses, 5-10 breaths each side: High lunge, Garland, Pyramid, Standing split
- Seated poses, 5-10 breaths each side: Pigeon, Bound angle, Ankle to knee
- Savasana: 10 minutes
4. Backbending sequence
- Standing poses, 5-10 breaths each side: Child pose with knees apart, Upward facing dog, Standing backbend, Dancer
- Seated/prone poses, 5-10 breaths each side: Reverse table top, Bridge, Bow
- Savasana: 10 minutes
5. Yin Yoga and evening relaxation
- Standing poses, 5-10 breaths each side: Standing side bends, Low lunge, Rag doll/Standing forward fold (holding elbows)
- Seated poses, 5-10 breaths each side: Supported child’s pose, Supported pigeon, Seated forward fold with bolsters/pillows/folded blanket
- Savasana: 10 minutes
Making the yoga sequence accessible and simple
After practicing the sequence a few times, make any necessary adjustments. A certain pose or sequence may not be suitable for you, based on your body type. Change the sequence until it feels right to you.
Props, such as blocks, blankets, or straps, can help you modify poses or deepen your practice.
Conclusion: Sequencing yoga poses around a theme for a home practice
Choosing one of the yoga themes for a beginner’s home practice can help you become familiar with the different effects yoga poses have on your body. Additionally, practicing yoga at home can help you establish a regular exercise routine and improve your mental and physical health.
In order to create a successful home yoga practice based on the theme you have chosen, it is important to find a quiet, clean, and comfortable space. Additionally, before you begin the yoga practice, be sure to gather any necessary props and have them nearby; such as blocks, blankets, and straps.
Remember to warm up properly before practicing the more difficult poses, and to pay attention to your body’s needs during your practice. There are many different themes to choose from, such as an energizing morning flow, a detoxifying sequence, a hip-opening practice, a backbending sequence, or an evening relaxation practice. Try out the different themes and see which one works for you. Another easy way to incorporate yoga into your practice is to have a self-care night routine with gentle yoga poses.
Through experimentation with different themes, you can create a home yoga practice that meets your individual needs and goals.
