Yoga at Home: Practice that Meets You Where You're At
When I first started teaching and practicing online during the first Covid lockdowns, it actually felt more intimate, in a way, than being in-studio. Now we were in each other’s living rooms and bedroom corners, holding space within our daily lives to practice together. I feel that way about my home practice, too. It removes a layer of separation between “practice” and “life”, reminding us that our practices are with us all the time as tools for living well. It’s also an opportunity to be present with your own bodymind and your own practice without the need to compare it to anyone else’s.
Yoga practice is possible anywhere and anytime, with little to no equipment - it’s a practice that meets you where you are. This is especially true of practicing at home. We love flowing with friends, whether in studio or on retreat, but home practice can be just as supportive and important.
Perhaps most appealing, home practice is fully adaptable to your needs and schedule. When you can’t plan your life around the 9-12-4:30-6 lineup of studio classes, you can have instead a spontaneous “up-before-the-kids flow” or a “while-the-rice-is-cooking meditation.” You could decide, as you’re setting up your props for a restorative practice, that actually you’d rather start with a dynamic flow.
That said, like any practice, it’s most effective when it is consistent. My teacher Leila Sadeghee recommends committing to practicing every day, especially when you are first establishing a home practice. That way there’s no question, “is this a practice day?” It’s just a part of your day, as much as brushing your teeth. You can start with a trial period, say 30 days, but be dedicated during that period. With that in mind, I’ve pulled together a few tips to support you…
Practice with Intention
You’ve decided to start or deepen your home practice – but why? What are you up to? Write down your intentions, goals, or inspiration for practicing. Speak them aloud, meditate on them, whatever you need to settle intention into your body and breath. You might even post your intention on the wall near where you’ll practice, or roll it up with your mat so that you’ll see it every time.
Make it Easy on Yourself
The fewer the barriers to practice, the more likely you are to do it. Plan ahead and set things up for yourself, to the extent that you can:
Keep your mat/blanket/props in a dedicated place near where you’ll practice
If you plan to practice along with a recording, bookmark the site or cue up the recording ahead of time.
Consider practicing the same sequence every day to build consistency and self-knowledge.
Dedicate Time + Space to Practice
Start with small pockets of time, 15-20 minutes a day
Think about what time works best for you. It could be a time when you naturally have extra energy OR a time in the day when you need a boost or a moment of calm. If you’re a morning person, for example, try including practice in your morning routine. If you usually feel stiff and/or stressed in the middle of the afternoon, could you slip a little movement into your lunch break or find 10 minutes in the afternoon for breath and meditation?
If you live with other people, talk to them about what you’re up to, especially if you need time and space to yourself to practice.
Practice Satya (truthfulness)
Be honest with yourself about your capacity, preferences, and tendencies. You’re more likely to stick to a practice that is enjoyable and sustainable!
Be honest about your time. This is a big one. On the one hand, don’t commit more time to practice than you realistically have. On the other hand, If you can’t imagine fitting an extra 15 minutes into your day for practice, sit down with your calendar and get real with yourself. Are there things that are no longer serving you, or serving their purpose? Are there areas where you could ask for support?
Practice Svadhyaya (self-awareness, self-study)
Consider what you know about yourself, and be open to seeing and understanding yourself in new ways as you deepen your practice
If you think you’ll get bored with the same sequence every day, try sticking to the same sequence for a week or two at a time, or giving yourself one “wild card” day per week to experiment with something new. (But you might be surprised at how different the same sequence can feel from day to day!)
Build a routine that suits your preferences and needs. Consider the type of practice that will serve you best on any given day.
If you know that external accountability helps you, talk about your efforts with a friend or loved one (or recruit a buddy to start their own daily practice!), and make your commitment public
Commit to Your Practice, Commit to Yourself
It’s easier to do something every day than to do it most days. With daily practice, it’s never a question, just an assumed part of your day.
Set a goal - 30 days is a great starting point - and stick to it. Then, keep going!
PYC is a community built around practice, and we’re to support you - body, mind, and spirit. But we’d also love to hear from you! What does your home practice look like? Chime in below with any learnings, questions, advice, or challenges. We’ll see you on the mat 💓