Attending yoga classes with the guidance of an instructor is ideal for gaining experience with the discipline or deepening a pre-existing workout. However, it can be difficult to find the time or money to enroll in a course, or maybe you don’t have a gym nearby. Whether your limits are economic or logistical (or perhaps you prefer to do yoga at home), it is possible to follow a solid workout that will benefit your mental and physical well-being
Take a yoga class
Most centers or gyms allow you to try a free lesson. If you don’t know the discipline very well or you haven’t practiced it for a long time, try attending one or two lessons. This can help you develop a home-based program.
- After class, write down the practice, or postures, that you remember doing. Don’t be afraid to make drawings if they make it easier for you to remember the positions.
- Ask the instructor if he has any suggestions or ideas for doing yoga at home. Many teachers encourage this practice and understand the needs of a person who cannot go to class frequently.
Use beginner yoga videos
There is a wide variety of video tutorials for this discipline. You could buy DVDs to practice it at home: they will offer you a guided basic program that you can follow. You can also search for videos or online courses that will gradually guide you to get to increasingly complex positions.
- Choose a video or course that suits your personal yoga goals.
- If your goal is to burn fat and lose weight, you can try specific videos of yoga website, which allow you to dispose of more calories. Make sure to consult sites supported by qualified yoga teachers. Many forms of the discipline, such as the one from this great yoga website have their own web pages and organizations that can help you develop your home workouts.
- If your goal is to meditate and gain greater mental awareness, you can try a basic Yoga guided meditation.
- Regenerative and Yin yoga are practiced specifically to promote muscle stretching and repair.
- After repeating the positions of a video a few times, you can mute the sound. You can take a look from time to time to not lose the rhythm, but you can always listen to music and focus on your inner life.
Research yoga online
There are numerous resources available on the internet for organizing a customized program. You can find out about various topics, for example about the different moves and their sequences for a complete training session.
- Make sure to consult sites supported by qualified yoga teachers. Many forms of the discipline, such as yoga basics, have their own web pages and organizations that can help you develop your home workouts.
Plan a Home Yoga Program
Although it may seem quite easy to practice yoga at home without too many problems, remember that it can be quite complicated, especially if you are not an expert yogi. Understanding the foundations of the discipline, from aligning the moves to the correct sequence of the various positions, can help you prepare for an effective and safe workout
Set goals for your general workouts
Before you start doing yoga, it is advisable to understand why you want to practice the discipline. In fact, it can be used as a method to train the body, a way to reduce and manage stress, a means of healing from an illness or injury, a way to achieve spiritual fulfillment and peace.
- Think about the personal sphere you want to work on to get better, such as strength, flexibility, endurance, fight against anxiety and depression. You may also want to practice for your general well-being.
- You can write down the goals you have in mind for the program. Update them every time you cross a finish line and add new goals to constantly test yourself. For example, you may have a goal such as resting your heels on the floor while the dog is facing down or I want to master the position of the vertical on the head.
Find a comfortable place to practice it
You need a comfortable and quiet place to do yoga. Make sure you have enough room to move and a barrier that allows you to estrange you from the outside world, like a curtain or a door.
- On each side of the mat, calculate extra centimeters to make sure you don’t hit a wall or anything.
- Make sure that the place you practice is quiet and peaceful, so that no one can disturb your concentration. In addition, it must be comfortable: for example, a wet and cold cellar is not ideal.
It increases the duration of the practice
After familiarizing yourself with a predetermined sequence, try to lengthen it by keeping each position a little longer and smoothly moving from one asana to another. Add new and more difficult positions as soon as you can.
- Many yoga classes last 60-90 minutes, so you could try to calculate the same amount of time for your sessions.
Introduce new goals
If you started doing yoga with one goal, for example becoming healthy or finding a conscious way to release stress, try adding another purpose to the practice. If you have focused on the body or mind so far, start focusing on both.
- You could add songs or meditation to the practice to help you focus more deeply on the session.
Be patient and constant
This discipline has countless benefits, so with regular practice you can reap the rewards. Keep in mind that doing yoga doesn’t mean repeating a certain position exactly like the person you see in a video or image. You need to focus on the path that will take you to the asana, the enlightenment or any other goal that is proposed to you. Open your mind and heart during training.
Khurram Raheel Akbar is a reporter for Zobuz. He previously worked at Huffington Post and Vanity Fair. Raheel is based in PAK and covers issues affecting his city. In addition to his severe coffee addiction, he’s a Netflix enthusiast, a red wine drinker, and a voracious reader.