Doing a little bit of yoga practice at home can really magnify the benefits of going to class. Taking control of your practice can help you with managing stress, sleeping better and reducing chronic pain. Practicing on your own is empowering because you can choose the practices that will best benefit you, and practice for as long or short a period as you want.
When I first started a daily practice, I did just ten minutes a day, when I got in from work. I could always find ten minutes, and some days I ended up practicing for longer, while other days, ten minutes was just the right amount.
It's generally best to do your practice at the same time each day. First thing in the morning is good for many people, as it sets you up well for the day and it's less easy to get de-railed. Last thing at night can help with getting. good night's sleep.
If you don't want to get your mat out and do a formal practice, you can also take advantage of moments in the day to do some conscious breathing or have a stretch - maybe while you wait for the kettle to boil or wait in a queue.
So, what should you practice?
A really simple practice for beginners could be:
Wrist stretches (circling the fists)
Simple seated side stretch
Simple seated twist
Shoulder circles
Cat-cow stretches (curling and arching the spine from a table top)
Downward facing dog (the upside down V shape)
Balancing on one leg
Lying semi supine and practicing some deep breathing, feeling the belly rise and fall
With a bit more experience, you could add more poses to this practice:
Lunges (either with the back knee on or off the flow)
A few sun salutations
Standing poses such a the warrior pose
A standing balance, such as tree pose
A backbend, such as cobra or bridge pose
A supine twist, lying on your back.
If all of this feels a bit much, you could just lie with your legs up the wall for five minutes! This is a lovely practice to do after a hard day at work or just before bed. You can also practice deep, three part breathing anywhere - at work, waiting to pick up kids from school, in the garden, or in the queue at the supermarket. It's lovely to practice outside when the weather is kind.
If you want a bit more support as you practice, there are some excellent video classes, many of which are freely available online. Some of the online teachers that I enjoy and recommend include:
Cathy Genevie - a local teacher with really good understanding of anatomy
Yoga with Adriene - great for beginners and she has a lovely dog who pops up too
Ekhart Yoga - a free trial but then you do have to pay for content, but good quality
Yoga with Olga - a yoga therapist with good routines to build strength and flexibility
Yoga with Kassandra - vinyasa flow and yin yoga (longer holds)
Lesley Fightmaster - more challenging vinyasa flow
Movement for Modern Life - a great platform of reputable teachers, but you have to pay.
Eventually, it is good to do at least some of your practice without a teacher, so you can really go inward, follow the needs of your body and experience stillness. You may start to include some inversions (such as shoulder stand or headstand), some pranayama (such as Nadi Shodhana - alternative nostril breathing) and meditation to deepen your practice.
I also love the Insight Timer app, which is a free app to support you in developing your meditation practice. It has a special timer so you can time your meditation, and also lots of guided meditations, Yoga Nidra, courses and so on.
