7 tips for the yoga workout at home
Apr 16, 2020
Did you know that the word yoga comes from Sanskrit and means to harness or to tense? Both are words that fit well with our current crisis, in which we are all somehow under tension.
And with the thought of spending the entire day inside your own four walls, the term anschirren also fits quite well. But don't worry, despite its word origin, yoga does not increase the current stress at all.
It is rather a way to self-knowledge and a great way to come physically and mentally to rest. Sure, in a relaxed setting and with your favorite yoga teacher, it works great every week. But, alas, the studios are closed. The good news is that you can also practice yoga at home.
You just need to keep a few things in mind. How you can best integrate the yoga workout into your everyday life at home, we show you below.
Tip 1: The right place to practice yoga at home
If possible, reserve a quiet place for your yoga practice. This could be a quiet, enclosed room or a sheltered spot in the garden. A beautiful view is also particularly beneficial.
Make sure there is not too much bustle or movement outside. If you live on a busy street, don't look outside. Your yoga space should have a relaxed atmosphere - this includes a comfortable room temperature and good ventilation.
In any case, you should be as undisturbed as possible during your daily yoga practice. Exercises between the coffee table and the TV while the kids are playing behind you are therefore not ideal.
Set up your space in the best way possible. The equipment includes a Yoga matmeditation cushion and other accessories, such as straps and Blocks. Decorate your little yoga corner according to your taste.
You can also light incense or candles before you start - making a little ritual out of your practice. If you do this before every practice session, you'll put yourself in the right mood and your body and mind will know: Aha, now it's time for yoga.
Tip 2: The right time for your yoga workout
In principle, you can choose the time for your yoga exercises according to your preferences. However, the morning has some advantages: You can easily schedule your yoga session right after getting up and then go about your day as normal.
You will notice that it does you good mentally and physically and you will also start the day relaxed and happy.
Plus, if you go to bed 15 minutes earlier at night, you're not even stealing valuable sleep. Plus, you'll feel better for the rest of the day and won't stress yourself out thinking about your exercise.
Yoga for night owls
If you are a night owl, you can of course turn the tables and do your yoga exercises in the evening. The important thing is that you make a fixed appointment with yourself that you really stick to.
Therefore, set a time that best fits your daily routine and your family's rhythm, get reminded if you need to, and stick to your plan.
Another extra tip: You should practice yoga on an empty stomach. In the morning, simply eat breakfast after your practice session. And in the evening, it's best not to eat a meal for one and a half to two hours before your yoga exercises.
Tip 3: This is how long your yoga workout should last
The duration of your workout also depends on your preferences. The bigger your ambitions, the harder it will be to keep your resolutions. If you can agree to exercise for an hour and a half every Wednesday, that's great.
It's easier, for example, if you train for 15 minutes every morning from Monday to Friday. Because this short time window is actually always available - and certainly triggers less resistance in you than if you schedule a whole hour for your exercises.
Because here's the thing: No matter how much you love yoga, your inner bastard might not like practicing all by himself. To boost your motivation, you can arrange to practice with friends over the internet, for example. Use video chats like Skype, Google Hangouts, Zoom, FaceTime or WhatsApp video calling and do your bodies some good together separately.
Tip 4: The right exercises
Think about which exercises you want to do beforehand. There are endless programs from Kundalini yoga to particularly gentle yoga. For example, check out YouTube channels or research suitable DVDs.
Important: Take your time beforehand to look at, select and sort the individual programs. This way you can start immediately as soon as you sit on the mat at the agreed time.
Make sure that the level of the exercises fits your skill level. If you have just started yoga, you should focus on beginner programs. Good channels and videos for beginners and advanced are for example:
You will have the most fun if you like the teacher and also find his/her voice pleasant.
Extra tip: Make sure all exercises are explained as you perform them so you can do them without looking.
If you are already an advanced yogi, you can of course create your own program of well-known yoga exercises.
However, if in doubt, choose exercises where you can't do much wrong. These can be the following, for example:
Use the workout alone to listen more intently to your body. Do you need something invigorating or are you in the mood for a quiet series of exercises?
Tip 5: Ensure relaxation
Ideally, end your yoga practice with a relaxing meditation. Most videos you find online end with this. If you practice without a video, you can record your own voice as an audio file or, alternatively, wander through your body with your attention and feel what the previous exercises have done.
If you have enough time, you can also lie still for a few moments after each exercise and focus on the muscles relaxing in the body. This will make your yoga practice even more intense.
Tip 6: Ideal for beginners - yoga online with correction
If you have only recently started yoga, you are probably still in need of corrections from a teacher.
Therefore, they walk around the studio during the lesson and gently correct the individual practitioners. This is not so easy to do at home yoga - even if the instructions on the video are detailed. So what to do?
Currently, there are many new offers for online yoga courses where the teachers also see you practicing via camera. This way they can guide you and you can be sure to do the exercises correctly at home.
Check with your yoga studio, maybe they offer a class like this too.
Tip 7: Keep at it
The easiest way to keep it up is to practice regularly - for example, for 15 minutes every morning before breakfast. Ideally, you should do this every day or at least five times a week.
If you can't make it several times a week due to time constraints, schedule yoga at least once a week and stick to it. Do you usually go to the yoga studio regularly? Great, then take over your usual time for your session at home.
And if you spontaneously feel like an extra round off the beaten track, make it happen and keep your regular appointments anyway. That way, you'll get used to your workout and it will eventually become second nature and routine.
Extra tip: If you don't feel like practicing, grit your teeth and get on the mat anyway. Take at least five minutes. The rest will come by itself. As we all know, it's hard to get started.
Yoga at home - not only in the crisis
Yoga at home is a wonderful complement to your regular group yoga class. That's why it's best to keep your private yoga session - even if you can finally go back to your regular yoga class.
You will then also benefit more from the exercises in the yoga class. Because at home you have learned to listen to your body and not only to the instructions of a teacher.
Some yoga practitioners find practicing alone even more enriching than the normal class in the studio. They experience the desired union of body and mind more intensely at home.
And you'll quickly benefit from home yoga practice, too. If you regularly harness your routine, you'll soon feel less tense and be able to face the crisis more calmly.
...and don't forget your LUVIYO.