How to Start a Home Yoga Practise: 5 Easy Steps
Have you always intended to have a daily yoga practise at home but struggle to make it happen?
You are not alone!
I’m not sure what it is in human psychology that brings us so much resistance to good habits and virtually none too bad ones. I think it is something to do with instant versus long term gratification and the desire to avoid facing difficult feelings like fear of failure or boredom.
In my experience the biggest hurdle for a yoga practise to get started, to get past the initial inertia and resistance.
We often set ourselves up for failure by trying to take too big a step in one go. (Like getting up at 6am to a one hour daily practise!) We need to set small achievable goals until it is a new habit and second nature. Then we can move on from there.
5 Easy steps to overcome the blocks to practising yoga at home:
1 - Make a space for yoga. Have a mat and whatever props you like to hand. If you have to clear floor space, move furniture and get equipment out it’s not likely to happen! It doesn’t have to be big, just enough for a mat.
2 - Commit to a time every day. We’ve made floor space, now we need to have space in our diary. What time of day or when in your routine would work best for you? For me it’s before bed as I’m winding down, others prefer a morning practice, you might be a lunchtime person. Find a time that works every day.
3 - Keep it short. This creates a bit of head space. A big internal objection is ‘there is not enough time!’ so only commit to a short time. Start with 5 minutes a day, we can all find that. If sometimes it ends up being longer then great, but 5 mins is a success. Below is an example of a 5 min practise.
4 - Vary your practise. The joy of yoga is how varied it can be so you can change what you do according to what you need, how much energy you have or where you are in your cycle. Some days my practise is very active sometimes I do only guided relaxation and breathing.
5 - Be consistent. It takes long term regular practise to set a new habit. This is why it's important to set up for success through steps 1-4. Just show up every day for 5 minutes and you’ll be amazed at how such a little practise can change how you feel. Over time it can become as much part of your normal life in the way that brushing your teeth is.
So now you are all ready to go but maybe are unsure of what to actually to. It can be simpler than you think to create a 5 minute routine to do at home:
Here's a sample 5 minute yoga practise:
Get into a comfortable seated position using whatever props you like.
take 5 deep slow breaths
do 5 shoulder rolls
30 seconds twist each side
30 seconds side bend each side
Straighten legs out
circle ankles 5 times each direction
forward bend for 20 seconds
Lie in semi-supine
roll up into bridge and down 3 times
or roll up into bridge and hold for 30 seconds
Lie down fully on the mat
1 min relaxation
Creating a Self-Directed 5 Minute Practise:
Rather than a prescribed practise, I often like to see what I need on the day. This is also a good practise of self-awareness and self-care
1 - Start with taking 5 deep breaths
Whilst you are breathing listen in to your body, what do you need right now? Is there a part of the body asking for attention/care? How is your energy? How is your mood?
2 - Choose 3 postures/practises and do them for one minute each
3 - Finish with 1 minute of relaxation
Don't forget to check out my You Tube Channel for lots of short practises to give you inspiration!
If you would like to work with me to have your own personalised yoga programme addressing your specific needs and goals, I offer one to one classes in person and online. You can book in online for a session in Primrose Hill, or you can email me to discuss options for online and home visit sessions.