How to Start an At-Home Yoga Practice Search

  • THINGS NEEDED ARE :
  • A yoga mat
  • A pair of yoga blocks
  • A belt or yoga strap
  • A cushion or bolster to sit on for meditation

Get Om-ing With a Beginner-Friendly Flow

The only thing left to do is get started! But remember, as with everything, there’s a learning curve. “Be gentle with yourself and accept where you are every step of the way,” Parker says. “It’s a practice, so it builds upon itself. Your mind and your body are united as you flow through the poses. Connect with your breath and experience the incredible realm of yoga, flow, and connection.”

Listen to your body and don’t force anything. Take a modification, or simply rest in child’ as needed. Your flexibility and your flow will improve over time.

If you’re looking for a place to start, consider the following beginner-friendly flow.

Cat-Cow

Cat-Cow Stretch
Verywell / Ben Goldstein

To perform cat-cow, start on hands and knees in a tabletop position. Inhale, look up, drawing your chest forward as you drop your belly toward the floor and articulate your tailbone toward the ceiling. Exhale, lower your head between your shoulders, round your back, and tuck your tailbone forward, carving out your belly as you draw your belly button toward your spine. 

Repeat three times. 

Downward Facing Dog to Down Dog Split

Down Dog Split
Verywell / Ben Goldstein

On your next exhale, tuck your toes and press through the balls of your feet and your palms as you lift your hips, reaching your glutes toward the ceiling. When your body forms an inverted “v,” relax your head and neck between your arms, press your heels toward the floor (it’s fine if they don’t touch), draw your shoulders away from your ears, articulate your tailbone toward the ceiling, and engage your quadriceps. “Pedal” your feet, bending one knee, then the other to stretch each leg independently. 

Stay here for five deep breaths. 

On your next inhale, reach your right leg up toward the ceiling. Try to keep your hips square so your right hip doesn’t open toward the side of the room. 

Low Lunge

Lunge Pose
Verywell / Ben Goldstein

From your down dog split, on your exhale, step your right foot forward between your hands. Keep your left leg strong, your knee straight, your quadricep engaged.

Warrior II

Warrior II
Verywell / Ben Goldstein

On your inhale, rotate your left heel to the ground, so your left foot is positioned at a 45-degree angle to the side of the room, and press through both feet to rise to standing. Your right knee should remain bent at a roughly 90-degree angle and your left leg should remain straight.

Reach your right arm toward the front of the room and your left arm toward the back of the room. Your core should be engaged, your torso evenly positioned between both legs, your shoulders pulled down away from your ears, and your right heel aligned roughly with the arch of your left foot. Ground all four corners of both feet into your mat. 

Stay here for five deep breaths. 

Humble Warrior

Humble warrior
Verywell / Ben Goldstein

On your next inhale, interlace your fingers behind your back, reaching your hands down toward the ground as you look up, opening your chest. If you can’t reach your hands together behind your back, modify by using a strap or towel.

On your next exhale, fold forward, so your right shoulder touches the inside of your right thigh as you reach your interlaced hands toward the ceiling for a shoulder stretch. Allow your head and neck to relax, and draw your shoulders away from your ears. 

Stay here for three deep breaths. 

Chaturanga

Chaturanga Dandasana
Verywell / Ben Goldstein

On your next exhale, release both hands, placing them on the mat to either side of your right foot. Step your right foot back to a plank position, then, as you keep your core engaged, bend both elbows and lower your chest toward the ground. Stop just before you touch down, or modify by lowering all the way down.

Upward Facing Dog

Upward Facing Dog
Verywell / Ben Goldstein

On your next inhale, roll over your toes so the tops of your feet are pressed into the ground, then press through your palms, drawing your chest up and forward between your arms as you extend your elbows, looking up. Keep your quads engaged and lifted from the mat. Or modify by doing cobra pose instead.

Downward Facing Dog

Downward Facing Dog
Verywell / Ben Goldstein

On your next exhale, tuck your toes and press back through your palms and feet to return to downward dog. 

Stay here for five deep breaths.

Repeat Sequence to Left Side

Repeat the same sequence you performed to the right side, this time performing it to the left: 

  • Downward dog split: Inhale, reach your left leg up
  • Low lunge: Exhale, step your left foot forward
  • Warrior II: Inhale, rotate your right heel down and rise to standing, reaching your left arm to the front of the room and your right arm back
  • Humble warrior: Inhale, interlace your fingers behind your back, exhale, fold forward, your left shoulder coming to the inside of your left thigh
  • Chaturanga: Exhale, bring hands to ground, step left foot back, lower your chest toward the floor
  • Upward facing dog: Inhale, press tops of feet into the ground, reach chest forward and up as you extend your elbows
  • Downward facing dog: Exhale, place balls of feet on the mat, press through palms and feet and reach hips toward the ceiling

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