Test if you have enough room by holding your arms out and spinning around. If you don’t hit anything, you’re good to go! If you hit something, try moving the hit object or switching locations. Practice yoga in your living room or bedroom or try flowing outdoors on a deck or porch. Make sure the temperature of the room is comfortable as well.
The more you practice, the easier it’ll be to devote time to yoga every day. Try scheduling your at-home practices at the beginning of the week, marking in your calendar how long each flow is and when you’ll complete it.
Keep your goal in mind as you practice, especially if you come across a more challenging pose. If you can’t buckle down on one goal, set multiple! One of the many amazing things about yoga is that it’s an ever-evolving practice you can tailor to you.
Ashtanga yoga (also known as power yoga) is a fast-paced practice where each pose is held for 5 breaths and finished with a sun salutation. Hatha yoga is a gentle practice that bypasses traditional flows to favor familiar stretches. Bikram yoga is a vigorous sequence of 26 poses that stretch, strengthen, and compress your organs. Vinyasa yoga focuses on a state of flow between each pose, working to gently strengthen and stretch the body and mind. Iyengar yoga uses yoga props like blocks, bolsters, and straps and focuses on proper alignment. Bikram yoga (also known as hot yoga) is designed to make you sweat by stretching and strengthening muscles in a heated room. Restorative yoga is a relaxing practice that focuses on healing the mind and body with poses held for 20 minutes. Yin yoga focuses on deep and passive stretches in the hips, pelvis, and lower spine that are held for 1 to 10 minutes.
Find free beginner yoga practices of any length on YouTube. Yoga with Adriene, Yoga with Kassandra, and Yoga with Zelinda are some of the most popular yoga instructors on the platform with hundreds of flows to choose from. Yoga apps like Down Dog, Daily Yoga, and Gaia offer yoga videos and instructional material for you to follow with a subscription. Make sure you can easily see the video so you can copy the instructor’s movements. The more you practice, the more terminology and poses you’ll learn.
For instance, if you’re following a video that has a pose that’s uncomfortable in your body, modify it or go back to a previous pose. If you’ve tried one style of yoga and aren’t feeling it, try another to see if a different type of flow is better for you.
Tuck or untuck your toes in this pose—whichever is best for you. Imagine you’re a table in this pose. If someone were to set a glass of water on your back, it wouldn’t spill.
Try standing with your feet hip-width apart if that’s more accessible for your body.
If keeping your knees straight is too much on your body, give them a slight bend. Don’t worry if you can’t fold all the way at first—flexibility comes with practice! Use a block or stack of books to help bring the earth up to you.
Try putting your arms out long in front of you in this pose to stretch your upper back. Spread your knees wide if that’s more comfortable for you—just make sure your big toes stay touching. Place a pillow under your forehead or bum for more space.
Spread your fingers as wide to release pressure off the wrists. Don’t worry if your heels don’t touch the mat—you’ll get there with time!
Keep your shoulders back to avoid pinching your neck and back muscles. If extending all the way is too much at first, that’s alright. Bring yourself up as high as you can right now. You’ll get closer to the full posture the more you practice.
Avoid pinching or crunching your neck by looking straight down at the mat. Keep your shoulders rolled back as you lift up.
Place your foot anywhere on your leg except against your knee, as this can put unhealthy pressure on the joint. Maintain the proper alignment by pushing your supporting leg (the one you’re standing on) against the lifted leg to engage your center. Keep your toes flat on the floor and avoid curling them.
Surrender to the earth in this pose. The universe has your back (literally and figuratively).
Yoga mats add extra cushion when your practicing and give you a designated space to flow on. They come in a variety of different colors and thicknesses. Yoga blocks bring the ground up to you, helping you test out and ease into poses. Yoga bolsters prop up your body comfortably to deepen stretches. Yoga straps wrap around your feet, legs, or arms to deepen poses and increase flexibility.
Practice consistently and watch how holding a pose for a longer period of time becomes easier—you’re getting stronger!
Boat pose Bow pose Crow pose Eagle pose Dolphin plank pose Tripod headstand
Keep your back straight and shoulders rolled back as you breathe. Try using Ujjayi breath to deepen your focus and build energy. Breathe in and out of your nose with sealed lips, creating a soft ocean-like sound come from the back of your throat. [17] X Research source
Try following a guided meditation on YouTube or a mindfulness app like Calm or Headspace. Meditating before you flow can help calm and ready your mind for yoga, while meditating after a yoga flow can help steady your heart rate and regulate your breathing.
I am grateful. I am strong. I am at peace. I am aware. I am love. I am that I am.
If you’re unsure which class would best fit your skill level, call the studio or instructor and ask what they would suggest based on your experience. If you take a class and don’t like an instructor’s teaching style, that’s okay. There are hundreds, if not thousands, of classes out there to choose from, and you’ll find one that matches your needs—don’t give up![20] X Research source
