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 sign up for a class, or you may not 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 psychophysical well-being.
Steps
Part 1 of 4: Introduction to Yoga Practice
Step 1. Take a yoga class
Most centers or gyms allow you to try a free class. If you don't know the discipline very well or haven't practiced it for a long time, try attending a class or two. This can help you develop a program to continue at home.
- After class, write down the asanas, or positions, that you remember doing. Don't be afraid to draw pictures 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.
Step 2. 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. It is also possible to search for videos or online courses that will gradually guide you to get to increasingly complex positions.
- Choose a video or class that fits your personal yoga goals.
- If your goal is to burn fat and lose weight, you can try specific Vinyasa or Ashtanga videos, which allow you to burn off more calories.
- If your goal is to meditate and gain more mental awareness, you can try a Hatha Yoga video.
- Regenerative and Yin yoga are practiced specifically to help stretch and repair muscles.
- After repeating the positions of a video for a few times, you can mute the audio. You can check it out from time to time so you don't lose the beat, but you can always listen to some music and focus on your inner self.
Step 3. Research yoga online
There are a number of good resources on the internet for organizing a personalized program. You can inform yourself about various topics, for example about the different asanas and their sequences for a complete training session.
Be sure to check out sites supported by qualified yoga teachers. Many forms of the discipline, such as Ashtanga, Jivamukti, Hatha, and Iyengar, have their own web pages and organizations that can help you develop home workouts
Part 2 of 4: Plan an At Home Yoga Program
Step 1. Be aware of the challenges of home training
While it may seem pretty easy to practice yoga at home without too much trouble, remember that it can be quite complicated, especially if you are not an experienced yogi. Understanding the fundamentals of the discipline, from the alignment of the asanas to the correct sequence of the various positions, can help you prepare for an effective and safe workout.
- When yoga is done correctly, it looks easy and should feel relatively natural to you. You have to challenge your body and mind so that they can improve consistently, even if it is only minimal actions, such as improving a posture or mastering an asana.
- If you are a beginner, it is best to practice using the DVDs and online resources until you feel confident enough to prepare a full session on your own.
- Remember that for a good yoga teacher it takes many years of practice and teaching to prepare classes that include all the inevitable elements in a session.
Step 2. Set goals for your general workouts
Before starting yoga, it is advisable to understand why you want to practice the discipline. It can in fact be used as a method to train the body, a way to reduce and manage stress, a means to heal from an illness or injury, a path 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 feel like practicing 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 milestone and add new goals to constantly challenge yourself. For example, you may have a goal such as "put my heels on the floor during the Downward Dog Pose" or "I want to master headstand".
Step 3. Get all the equipment you need to practice
At a minimum, you need a yoga mat. Plus, you can have other typical accessories on hand, like a belt, pad, and large blanket or pillow. These tools can help you improve and deepen your training, but also make it easier.
- You can buy mats and accessories in the most well-stocked sports shops, yoga centers and specialized sites.
- You don't necessarily need special clothing to do yoga, but try to wear comfortable, not too tight clothing. Women can wear leggings, tops and sports bras. The men a pair of sports shorts and a T-shirt.
Step 4. Determine the frequency of your workouts
Organizing regular yoga sessions can help you stay consistent and get others to get used to giving you time and space. Gradually train to get to the point where you can practice every day.
When you start doing yoga at home, schedule one to three sessions per week, then increase them to practice daily. Set personal achievable goals
Step 5. Make time for yourself
Make sure you turn off or unplug all electronic devices, do not wait for visits, that all the people who live with you are away or taken by something else. Clearly remind everyone that training is a time for yourself, so they shouldn't bother you, except in an emergency.
- Many yoga classes last 60-95 minutes, but you may not have that much time. Even if you can dedicate only 10 minutes a day to the discipline, you can still reap the rewards.
- If you have children, ask someone to keep an eye on them while you do yoga. You might even practice when they take a nap, but no one is stopping you from inviting them to join you!
- It doesn't matter if you only have 10 minutes a day - that's enough to reap the benefits of yoga.
Step 6. Find a comfortable place to practice it
You need a comfortable, quiet place to do yoga. Make sure you have enough room to move and a barrier that allows you to withdraw from the outside world, such as a curtain or door.
- On each side of the mat, calculate extra inches to make sure you don't hit a wall or anything.
- Make sure the place where you practice is quiet and peaceful, so that no one can disturb your concentration. In addition, it must be comfortable: for example, a damp and cold cellar is not ideal.
Part 3 of 4: Making an Asana Sequence
Step 1. Prepare a well-balanced sequence
Making a sequence, or combining asanas to organize a yoga session, is one of the most difficult challenges when practicing the discipline, especially if you do it at home. Regardless of your approach to yoga, there is a basic sequence that is followed throughout most classes.
- Begin the session with a short meditation and chanting exercise to calm your mind and focus.
- Just before you start practicing, make a resolution for this session.
- After you have meditated and worked out the purpose for the session, warm up with the asanas on the floor.
- Switch from sun salutation to warm up to standing positions, then gradually work your way up to inverted postures, back bends, forward bends. Conclude with the Savasana, or corpse pose.
- Always finish your sessions in a position that allows you to completely relax your body.
Step 2. Chant a mantra
Meditative chanting is useful for acquiring the right mental predisposition and practicing yoga. It doesn't take much to find significant psychophysical benefits.
- You can try starting the chant with an om, which is the most basic sound.
- As you sing, you should feel the vibrations of the mantra in your lower abdomen. If you don't feel this feeling, try to stand straighter when you sit down.
- You can also choose other mantras. The Maha Mantra, also called the great mantra or Hare Krishna, can help you achieve salvation and tranquility. Repeat the entire mantra as many times as you like. The words are as follows: Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare, Hare Rama, Hare Rama, Rama Rama, Hare Hare.
Step 3. Continue chanting or switch to silent meditation
Chanting itself can be a form of meditation, but you can also decide to make a transition to silent meditation. Whichever method you choose, you will reap the benefits that come with a mantra-guided meditation session.
- Let the body decide according to its own will. There will be times when you want to keep singing and others when you prefer to meditate in silence. The aim is to avoid forcing the body.
- Let the thoughts flow as they appear. This will teach you to focus and let go of everything you cannot control.
- Whenever you need to regain focus, you can repeat "let go" when you inhale and "go" when you exhale.
- Meditation requires constant practice and is an important part of yoga. There will be good days and bad days: accepting it is part of the journey.
Step 4. Join your hands as if you were going to pray and formulate your resolution for the session
No yoga workout is complete without this part. If you take a few seconds to dedicate your practice to a goal, doing the sun salutation can be more effective.
- Slightly join the bases of the palms, then join the palms themselves, finally the fingers, as if you were about to pray. You can leave some space between your palms if you want to let the energy flow.
- If no intention comes to mind, consider a simple one, like "letting go."
Step 5. Warm up your body with the sun salutation
Yoga is an active discipline, so it is important to warm up the body thoroughly. Performing a few sets of sun salutations, or Surya Namaskara, can effectively prepare the muscles and mind for the practice.
There are three variations of sun salutation. You could do two to three sets of Surya Namaskara A, B and C to warm up. These variations engage and prepare the muscles for a more confident and flexible Bakasana
Step 6. Incorporate several asanas
You don't have to be able to do any position that exists on the face of the earth to practice discipline effectively at home. Introducing and mastering some simple postures taken by each of the four types of asanas can help you prepare for a good home workout.
- Make sure you start with easier asanas, then increase the difficulty of the postures once you master the basic ones.
- Do asanas for each type of posture in the following order: standing positions, inverted positions, back bends and forward bends.
- If you like, add an asana that allows you to turn your torso to stretch your spine between back and forward pushups.
- Hold each asana for three to five breaths.
- Always balance asanas that focus on one side of the body by repeating them on the opposite one.
Step 7. Do standing asanas
After warming up with the sun salutation, do one or two asanas or standing positions to get started. From the mountain stance to the warrior series, these asanas allow you to strengthen yourself, gain greater stamina, and make your entire body more flexible.
- Yoga sessions should always be started with the Tadasana, or mountain pose.
- Add other postures with the feet flat on the floor, such as the Vrksasana (tree position) or the warrior series, known as Virabhadrasana I, II and III.
- As you progress, you will be able to incorporate other standing postures, such as Utthita Trikonasana (extended triangle posture) and Parivrtta Trikonasana (rotated triangle posture).
Step 8. Practice the inverted postures
They may seem difficult to you, but they are an integral part of yoga practice. From the handstand to the head position, these asanas can calm the circulation and stimulate the nervous system, not to mention that they strengthen you.
- If you are starting out, it is important to get help from a professional before trying these asanas. You are so sure you are doing the positions correctly and not getting hurt.
- You can practice the hand pose, known as Adho Mukha Vrksasana, by leaning against a wall until you have enough strength to support yourself.
- As you improve your technique, gradually learn to keep your balance on your forearms and perform the Salamba Sirsasana (head position with support on the forearms).
- Never jump to do an inverted position. Excess momentum can cause injury.
Step 9. Try a couple of back bends
Along with the inverted postures, back bends are the most intense exercises in asana practice. From the cobra to the wheel position, back bends strengthen the back and stretch the abdominals, while counteracting the effects of a sedentary lifestyle.
- Start with simple postures like Salabhasana (locust posture), Bhujangasana (cobra posture) or Setu Bandha Sarvangasana (bridge posture).
- Proceed gradually to the Dhanurasana (bow posture) and Urdhva Dhanurasana (bow or wheel posture).
Step 10. Add a torso twist
If you find your back needs some help after the previous positions, put in a twist. These asanas relieve tension and help you balance the session for forward bends.
The twists can get quite intense, so start with simple variations, like Bharadvajasana (Bharadvaja twist), before moving on to more difficult ones, like Ardha Matsyendrasana (Matsyendra half position)
Step 11. Learn to appreciate the forward bends
These asanas are practiced towards the end of a sequence because they calm the mind and nerves. From the head position towards the knee to the star position, these postures stretch the back muscles, prepare you for relaxation and final positions.
Most people should be able to appreciate the benefits of the different forward bends. Try the Paschimottanasana (seated forward bend), Janu Sirsasana (head position towards the knee) or Tarasana (star position) and hold each asana for 8-10 deep breaths
Step 12. Complete the session with the closed positions
These asanas conclude the active sequence. From the position of the candle to that of the corpse, they calm the mind and relax the body.
- A good sequence to follow for the closing positions: hold the Salamba Sarvangasana (candle position with support) and then immediately switch to the Matsyasana (fish position).
- If you can't do the Salamba Sarvangasana, try the Viparita Karani (legs propped against the wall).
- If you haven't done the head pose yet and are able to do it, you may want to make it your last active asana. This posture is complementary to the Salamba Sarvangasana.
Step 13. Conclude with the position of the corpse
At this point, you have successfully completed the sequence of active asanas, so it is time to relax. Finish with the Savasana (Corpse Pose) and savor the benefits of this workout.
- Make sure you don't fall asleep when doing the corpse pose. It is easy to doze off, but with practice you will be able to achieve a meditative state thanks to the Savasana.
- If you want, cover yourself with a blanket or put a pillow under your legs for comfort.
Part 4 of 4: Deepen and Intensify Your Workout
Step 1. Increase the duration of the practice
Once you are familiar with a set sequence, try to stretch it by holding 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 may want to try to calculate the same amount of time for your sessions
Step 2. Increase the intensity of the practice
As you practice the sequence, you can try to step up the workout further. You can do this with ease by holding each position a little longer and challenging yourself more with more complicated asanas.
- Positions that involve lunges or squats can be performed by lowering yourself a little more.
- You can increase the speed of the transitions between the asanas to make them more intense.
Step 3. Increase the frequency of your workouts
One of the most effective ways to intensify yoga sessions is to increase the number of days you practice. You can go up to five to seven days a week without any problems. If you make activity an integral part of your daily routine, its positive effects can bring greater benefits to your psychophysical well-being.
Step 4. Introduce new goals
If you started doing yoga with only one goal, such as becoming healthy or finding a conscious way to release stress, try adding another purpose to the practice. If you have been focusing on the body or the mind so far, start focusing on both.
You may want to add chanting or meditation to your practice to help you focus more on the session
Step 5. Take an intermediate or advanced yoga class
Once you are ready to move from beginner to intermediate home practice, consulting a teacher can be the best way to make sure you are performing the discipline correctly. Performing each position properly can help you prevent injury or physical stress.
Step 6. Be patient and persistent
This discipline has countless benefits, so with regular practice you can reap the rewards. Keep in mind that doing yoga does not 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 lead you to the asana, enlightenment or any other goal that is proposed to you. Open your mind and heart during training.
Advice
- Look for online yoga classes that you can take from home. They can be free or cheap and encourage your growth as a yogi.
- Yoga is about having awareness of the mind and body, not doing the postures exactly as stated in a magazine. Don't panic when you think you're not good enough, just keep trying and you'll get to the finish line.
- Do the poses slowly. Master the basic variant and practice from there.
