How to start and maintain a healthy yoga practice at home

I like to think my yoga practice starts the moment I wake up. It starts with that first deep breath. 

Lingering in bed a bit longer, maybe another ten minutes or so, I breathe mindfully. Mimicking the sound of the ocean in the back of the throat, I breathe slowly in and out with relaxed attention. From the crown of my head to the edges of my hands and feet, I savor the effect this has on my body. 

This conscious breathing energizes body and mind and gently wakes up my entire being.

Then a good stretch, arms over my head, reaching far. I sit up. Bending forward gently for a couple of minutes, yin-style. Needing to release tightness in my lower back, after a night of immobility. 

Now, time to get up, get moving. Feet on the floor, firmly rooted, I rise.

Those first few steps of the day, on my way to the bathroom, are bliss. I rejoice in reconnecting my feet with the floor, spreading my toes like wings. A pretty good foot massage I must say.

Then the usual stuff. A quick shower (ending with cold water to strengthen my immunity), brushing my teeth, cleaning my nose,... I'm ready for the day.

Setting priorities

Find out what is most important to you. Write it down. And build your day around these priorities.

As a self-employed yoga teacher and musician, my schedule varies each day. As an example, here’s my current set of daily priorities which help keep my mind calm and my body in shape.

• Connecting with nature - a walk in the woods, clean air, bird song

• Walking barefoot - at home and in nature. Yes, I get my feet dirty!

• Sitting still - for meditation, or just for quiet reflection and visualization

• Singing - developing my voice, chanting mantras

• Preparing healthy food - fresh, organic, light, vegan/vegetarian

• Exercising - yoga, hiking, biking

• Making music - whether it’s improvising a few melodic lines on the saxophone, or playing a Bach minuet on the piano, music keeps my spirit alive

Starting and maintaining your yoga practice at home

Here are some tips and tricks to help you stay on track and get the most out of your home practice.

• Space

Decide where to practice. A dedicated space gains positive energy over time and helps to get you in the right frame of mind, whether you practice Hatha Yoga or meditation. Keep your special space tidy and clutter-free.

• Time 

Decide on a start and end time for your practice and stick to it. Your mind will thank you. You won’t have to worry about when to practice, or for how long. 

In the beginning, it might be difficult to find the right rhythm, but eventually, you’ll find what works for you. Remember, even 5 minutes are beneficial!

In general, mornings and afternoons are great for a more dynamic practice. Evenings and early mornings perfect for meditation, some gentle movements, and Yin Yoga.

• Regularity 

Create a habit of practicing daily. This will give you enormous benefits in the long run. You will want to practice. Your body and mind will crave for it. 

• Your yoga gear

Yoga can be done anywhere, and no specific gear is necessary. Yet, a quality sticky yoga mat is a great investment to help maintain your practice.

Furthermore, a meditation cushion can be helpful to sit more comfortably.

A bolster under your knees can help avoid unwanted compression in the lower back during final relaxation and can be a great prop during a Yin Yoga class.

A blanket for final relaxation, and to protect your knees during certain postures can come in handy.

And some additional cushions and blankets from your home can be helpful during Yin Yoga practice.

• Join a class

Join a yoga studio and go to class several times a week if possible. Additionally, join a live-streaming or other online class from the comfort of your home. Practicing with others can be very motivating. Sign up for a private session to address specific questions you might have.

• Keep a humble mind

Approach your yoga practice with a humble mind, whether you are a beginner or an advanced practitioner. Do your best and try to improve every day. Learn to know and respect your unique body and personality. Be kind towards yourself.