With a few fundamental skills, beginning a yoga practice at home is simple. The first is a yoga practice you want to attempt, such as a DVD for beginners or an online yoga course. The second essential item of gear is comfortable clothing that fits you well and isn’t too tight or baggy to prevent injuries.

Mat

With the right non-skid yoga mat, you can safely perform yoga poses on nearly any surface, including hardwood or carpeted floors. If you suffer from arthritis or other joint problems, choose a thicker mat. Make sure your mat is on a level surface to prevent falls and ankle twisting.

Props

While you don’t have to twist into a pretzel to do every yoga pose, there are a few props that can help you in some poses and enhance others. Among them are:

Strap

To help you deepen your bends, you can thread a yoga strap around the soles of your feet. If you want to stretch your arms behind your back, you can also support your leg during leg raises and hold onto the straps with both hands.

Blocks

Blocks provide stability and support, and they can be utilized to modify the difficulty of specific postures. Additionally, some people utilize them as long-term seats when striking a stance.

Bolster

Whether sitting or lying down, a yoga bolster can be utilized to support the body in various positions to improve form and comfort. They are available in an extensive range of styles to serve various functions, such as supporting your back or legs. They work great as a neck pillow or as support behind your knees to help you achieve a more comfortable pose.

Yoga cushion

The traditional Zafu, or pharmaceutical cushion, which resembles a powder puff, is the most widely used cushion. A cushion in the shape of a crescent that shields the knees and supports the back is found in other types. Another benefit of using a wedge-shaped cushion under your buttocks is that it prevents you from slouching when doing sitting yoga poses and meditations.

Blanket

Some people like to cover themselves when they are doing the corpse pose for deep relaxation. Others use the blanket to practice on instead of a mat. Blankets are a good idea for anyone who has musculoskeletal issues because cold muscles are more tense and therefore more prone to injury. If you don’t use a blanket, put a tracksuit over your yoga clothes before going into corpse pose.

Other helpful tools. In addition to the props listed above, you might also find the following useful:

A metal folding chair

When attempting the corpse pose for deep relaxation, some people choose to cover up. Some practice on a blanket rather than a mat. Anyone with musculoskeletal problems may consider using blankets since chilly muscles are more tight and hence more prone to damage. Before entering corpse pose without a blanket, put on a tracksuit over your yoga attire.

The wall

When you’re in standing or inverted poses like shoulder stands, use the walls as support. Take advantage of a room corner for added solidity.

Starting safetely

When you initially start practicing yoga, go gently and only execute poses that you find comfortable. Stretching should be done to warm up and cool down before and after each routine.

What to expect when doing yoga

Everyone appears to carry around a mat these days, and we’ve all heard of the term. But can practicing yoga actually help you become more fit and healthy? Absolutely, as long as you begin cautiously, wisely, and with knowledge of what to expect.

Why Yoga?

Yoga uses your body’s weight to tone and trim, so it can help you get fit fast and safely. People of all ages and body types who wish to maintain their flexibility and strength will benefit from its low impact.

You’re never too old for yoga.

Even the elderly can benefit from yoga since it helps increase stability, balance, and range of motion. Additionally, it eases stiffness. You can maintain your mobility and avoid injuries by protecting your aging joints and bones with the long, lean muscle that yoga builds. In order to burn more calories and lose weight, those muscles can also help increase your metabolism.

Thousands of years of proof that it works

Yoga has been used for thousands of years for health, healing, and fitness. It may seem weird or “New Age” to us in the West, but the truth is that Hatha yoga has been practiced for thousands of years in the Far East.

The health benefits of a regular yoga practice include increased:

• Concentration
• Strength
• Flexibility
• Long, lean muscle
• Stamina

Yoga will decrease:

• Anxiety
• Stress
• Tension
• Blood pressure
• Stiffness

Safety First

Prioritize your safety before attempting to contort yourself. See your doctor before beginning yoga if you have any underlying medical conditions. Opt for a low-impact yoga style like Vinyasa, Hatha, or Kundalini, as opposed to more strenuous styles like Ashtanga or Bikram (hot yoga).

Protect your knees and back, and be mindful of any current or past injuries. Begin by performing yoga positions that target your core muscles, such as plank pose, mountain, tree, and warrior series. Strong back and abdominal muscles will stabilize your practice and keep you safe.

About pain

Don’t believe the myth of “no pain, no gain” in reference to yoga. That is the surest way to sideline yourself with a potentially serious injury. After a workout, it is natural to feel a little sore the next day, but if this persists, rest those muscles until the strain is healed.

Practice on a level surface, and use a non-skid mat so you do not slip. It will cushion your joints as well when doing your poses. Warm up before and cool down after with some gentle stretching. Stay warm, but not too hot. Cold muscles will become tense and can be injured more easily.

Enjoy your meditation

Think of them as a mini-break from your daily life, even if some of them seem weird. Chanting mantras such as OM might also seem a bit odd, but you will soon notice your body, mind, and spirit all becoming in tune with each other.

Don’t skip deep relaxation at the end. This is usually done lying down in corpse pose and is a great way to de-stress.

Now that you know what to expect, start a daily yoga practice and see what a difference it can make to your health.