How to Cultivate a Home Yoga Practice

Regardless of whether you’re new to yoga or have attended classes for years, beginning a yoga practice at home can feel like a challenge. Without the natural boundaries of a physical studio and a specific class time, and an instructor supervising and directing the practice in person, it makes sense to feel disoriented at home.

Yoga at home yoga requires a much different approach and toolkit than a studio-based practice. While many people are returning to fitness facilities after the COVID pandemic, a home practice remains a great tool to keep you consistent with your practice no matter where you find yourself. You may also enjoy adding short yoga sessions at different parts of your day, as a brief morning wake-up or wind-down.

Yoga and Menopause Symptoms

Much like other types of exercise, yoga is a useful tool for managing menopausal symptoms. A 2017 study showed that yoga may ease both hot flashes and psychological symptoms like depression in menopausal women.

Some research also indicates that yoga may help reduce the nervous system’s pain response, which can be positive for menopause-related headaches and joint pain.

Yoga can be an effective treatment for anxiety and depression symptoms with no risk of negative side effects. It combines the best of mindfulness meditation with the mood-boosting benefits of movement to create a holistic self-care practice that is both powerful and accessible.

Yoga practices tend to be lower to moderate intensity, so they’re a good choice if you feel like high-intensity workouts are over-stressing your body.

Start a Home Yoga Practice Today

Do you want to practice yoga at home but don’t know where to start? Here are five steps to implement today.

1. Dedicate a space and gather your equipment

Choose a place in your home with some open space and daylight. If you have the luxury of setting up a permanent yoga area there, great! If not, a basket can be a great way to store your gear.

You’ll need a mat and ideally two yoga blocks. Keep a blanket and a pillow handy too. You may also want to invest in a yoga strap or stretchy exercise band. Candles, an essential oil diffuser and oils, or some houseplants are luxurious additions.

Do everything you can to practice without distractions. Leave your phone in the other room (or silence notifications if you’re using it to stream yoga videos). Ask your family members for a few minutes of alone time and close the door if possible.

2. Find a teacher

Teachers and studios are now producing an abundance of online yoga resources. You can find YouTube videos, live streaming classes, and tutorials for any style or focus. Look to see if studios in your area are offering resources so you can still support local businesses.

Your ability to enjoy and benefit from yoga is largely determined by the instructor you choose. If you don’t think someone’s style is a good fit for you, keep looking.

3. Focus on poses and styles that feel for your body and mind

Gentle yoga exercises like folds, hip openers, and spinal stretches are soothing to your nervous system and help alleviate the aches and pains associated with menopause.

If you’re new to yoga or dealing with difficult emotions and symptoms, look for yin, hatha, gentle, or slow flow style classes. You may even be able to find classes geared explicitly towards mindfulness, anxiety, or menopause.

Finally, it may be higher intensity, sweaty styles like vinyasa, power, or sculpt yoga that help you feel your best.

4. Commit to not missing two days in a row for 12 weeks

Research indicates that the positive effects of a yoga practice begin to surface after 10 to 12 weeks of consistent practice. A simple way to commit to consistency is to focus on not missing two days in a row of practice for a two or three-month period.

If possible, practice at the same time each day. It’s a standing appointment with yourself!

Even five or ten minutes of yoga is helpful, and there are many short practice videos available if your days feel overscheduled. If a visual reminder is useful, pin up a calendar near your practice space and cross off the days that you get on your mat.

5. Above all, be kind to yourself

Understand that you’re asking yourself to make changes and potentially start something new during a stressful time. Be extra kind to yourself and celebrate every action you take.

You’re doing the best that you can and your yoga practice is here to support you!