Essential Yoga Guide: How to Start Practicing Yoga at Home

Yoga is an ancient practice that links body and breath through movement and meditation. The practice has been around nearly 5,000 years but was more formally outlined around 400 to 500 BCE in the Yoga Sutras, a yoga text by writer Patañjali. The word yoga is derived from the Sanskrit root word yuj, meaning to yoke, join, or unite, which is reflective of the practice’s primary focus: binding together the breath, body, and mind.

In the modern world, yoga encompasses various practices, each utilizing its own combination of breathing exercises, postures (also known as “asanas”), and meditations to improve the mind, body, and spirit. Some of the most popular types of yoga in the United States include Vinyasa or Flow yoga, Ashtanga yoga, Kundalini yoga, Restorative yoga, and Meditation yoga.

Yoga, derived from the Sanskrit word “yuj” meaning “to unite,” has been around for thousands of years, developed by the Indus-Sarasvati civilization in Northern India. Before sun salutations and mountain poses, yoga philosophy was simply about self-awareness, wisdom, and understanding. Many texts and scriptures were written attempting to define this Indian philosophy, but with so many differing opinions regarding yoga’s true nature, it became confusing and contradictory. Eventually, Patañjali, a sage of the time, synthesized the teachings into the Yoga Sutras, 196 verses outlining yoga’s philosophy and practice.

Yoga is a practice with many benefits, such as:

1. 1. Improves flexibility. Long stretches and posing can help with joint mobility, increasing flexibility. Certain yoga styles can aid in strength-building while also improving your balance.
2. 2. Increases mindfulness. Yoga often involves focus or meditation, which helps us exert more control over our wandering minds and mental health. Yoga pushes you to be present in the moment, which can result in increased concentration and self-awareness. Learn more mindfulness techniques in our complete guide.
3. 3. Strengthens the back. Yoga postures, like bow pose and frog pose, can engage your back muscles, strengthen the back, and improve posture and mobility. They can also strengthen your spine extensors, preventing or reducing lower back pain and injury.
4. 4. Improves respiratory function. Aside from many different poses, yoga also involves many breathing techniques. These breathing exercises can help improve your respiratory function, expand your lung capacity, improve circulation, and bring more oxygen to your vital organs.

There are many different types and styles of yoga:

1. 1. Ashtanga yoga: This yoga style is a physically demanding workout that involves following an exact order of the same yoga poses, with each movement linking to a breath. Ujjayi Pranayama breathing is a breathing exercise that helps fully expand the lungs, which is useful when attempting a rigorous yogic exercise like Ashtanga.
2. 2. Bikram yoga: Bikram, also sometimes referred to as “hot yoga,” is a wellness practice that consists of performing a series of yoga postures within a heated room. The heat and humidity perpetuate heavy sweating, which can intensify an already rigorous workout. The room is heated anywhere from 80 to 100 degrees Fahrenheit with any humidity level, which helps warm up the muscles, allowing yogis to stretch further and increase their flexibility. Bikram yoga uses the same 26-pose sequence for each class, and instructors must receive an official certification before teaching the unique yoga style.
3. 3. Hatha yoga: Hatha yoga is a general term used to describe most modern yoga taught in the west and offers a basic introduction to the various common yoga postures. Hatha yoga is a general yoga form that is great for beginners.
4. 4. Iyengar yoga: Iyengar is a type of yoga that focuses on precise movement and positioning, often using the aid of props like blocks, chairs, or straps to help yogis achieve the perfect alignment. Iyengar yoga is not one of the more physically demanding yoga types, but it can be mentally challenging for those who have a hard time sitting still.
5. 5. Kundalini yoga: The Kundalini philosophy is a belief that our life force (also known as “prana”) sits at the base of the spine in the form of a coiled snake. This spiritual energy is stirred through specific focal points, also known as “chakras,” which help raise body awareness and promote healing through physical activity focusing on the navel and spine.
6. 6. Restorative yoga: Restorative yoga is a slow-paced form of practice that uses a series of props to help keep yoga practitioners in position for more extended periods rather than exert intense physical effort, which results in a more passive stretch. This yoga aids in releasing tension, which can help rejuvenate and restore your physical and mental well-being.
7. 7. Vinyasa yoga: Like Ashtanga yoga, Vinyasa also involves a physically demanding sequence of yoga poses that also links each movement to a breath. However, unlike Ashtanga, Vinyasa does not require the postures to be performed in any particular sequence.
8. 8. Yin yoga: Yin yoga is another slow-paced form of yoga. In this yoga style, yogis hold each pose for around three to five minutes. The active stretches involved strengthen and lengthen your connective tissue, which can improve mobility, posture, and flexibility.

There are many yoga studios out there that can deliver a great yoga experience. However, you can also perform your own yoga practice at home. If you want to skip the group yoga classes and try out your own private experience, check out the following steps:

1. 1. Choose a quiet place. Yoga requires focus, so it’s best to choose an area of your home with the fewest distractions. Pick a place that isn’t noisy or counterproductive to your success—or if necessary, play soothing music or wear headphones.
2. 2. Pick a style. The different types of yoga can have different effects on your body. Some are calming and restorative, while others are rigorous and energizing. Determine your intention for your session, and tailor your routine to suit your needs.
3. 3. Focus on your favorite poses. If you want to create a consistent home practice, select a handful of your favorite yoga poses to start, rather than overly challenging ones. Starting with your favorite poses can motivate you to practice more often. Try to choose poses that work on different areas of your body so you can get a full range of movement during your sessions—and don’t forget to incorporate your breathing into the process.
4. 4. Pay attention to your yoga teacher. Before you venture out on your own, make sure you listen to your current yoga instructor’s instructions on how to perform each pose safely and effectively. If you’ve never attended a yoga class before, search for online yoga videos led by professional instructors to help you become familiar with both the technique and philosophy of yoga.
5. 5. Create a schedule. Set aside a specific time to work on your yoga practice every day. Be consistent, and work towards creating a regular yoga routine. Yoga is about awareness and acceptance, so avoid judging yourself too harshly if you find that you’re unable to keep a rigid schedule. The more you practice, the more routine it will become.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.