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You don’t have to be an experienced yogi to reap the benefits of yoga from the comfort of your home. No matter who you are, yoga has the power to calm the mind and strengthen the body if you create the space and time for it. I make time to practice yoga at least once a week for the mobility and meditative aspect outside of all the paddling, biking, and lifting that fills my schedule.
How can you start yoga at home as a beginner? You can start yoga at home in two quick steps. First, find yourself a yoga mat; the other yoga equipment like blocks, bolsters, blankets, straps are optional. And second, find a follow-along yoga video online that can walk you through a yoga session.
Keep reading to learn about the benefits of yoga, yoga equipment, and free online resources so you can bring the studio to your own home.
Table of Contents
How Does Yoga Help You?
Yoga is a practice of physical movement, mental meditation, and breathing techniques that connects the body, mind, and spirit. Incorporating yoga into your lifestyle can cultivate health and wellness in so many ways.
Yoga can improve various areas like flexibility, strength, and relaxation. Training strength with flexibility and mobility through yoga optimizes functional fitness. The bodyweight resistance practiced in yoga primes our muscles to work together through movements like the chair pose, which trains our muscles for functional movements of everyday activities like sitting down or getting up from a chair.
#1. Yoga Improves Flexibility
No matter the style of yoga you choose, the movements will stretch your muscles and increase your range of motion. Consistent practice will gradually loosen your muscles and improve your flexibility and mobility.
#2. Yoga Improves Strength
The resistance of holding your body in balanced poses in yoga strengthens and tones muscles all over the body. Balancing your bodyweight recruits the core and smaller muscles to work hard to stabilize. And as a result, yoga helps to increase stability, prevent injuries, and improve posture.
#3. Yoga Reduces Stress
Exercise reduces stress because physical activity produces endorphins, chemicals that reduce your perception of pain and trigger positive feelings. However, yoga offers more than exercise; meditation and controlled breathing help clear the mind and relax the body.
Popular Yoga Styles
When I first started practicing yoga, I would sign up for classes, and I had no idea what to expect from them. Below, I’ll clarify some of the popular yoga styles to help you decide on the best yoga classes for you.
- Hatha Yoga is a physical practice to learn basic yoga postures.
- Vinyasa Yoga is a fluid, movement-intensive practice synced with the breath.
- Hot Yoga is practiced in a very warm and humid studio.
- Restorative Yoga involves five to six poses, each held for minutes at a time that involves props like bolsters, blankets, and blocks to keep the body comfortable.
- Yin Yoga is a slow-paced yoga with long-held seated positions.
Yoga Equipment List
#1. Best Yoga Mat
(Essential Equipment)
A quality yoga mat is essential for any home workout to prevent sweat from dripping on the floor or slipping. A few things to consider while picking a yoga mat is thickness and material (texture, stickiness, sponginess, eco-friendliness).
- 1.5 mm or 1/16-inch is thin and great for balancing postures
- 6 mm or 1/4-inch is thick and ideal for more support for the bones
- 3 mm or 1/8-inch is the happy medium
GAIAM YOGA MAT comes in a variety of colors and sizes. It’s a non-slip texture mat for traction and grip while performing any exercise, not just yoga.
I bought a 4 mm Gaiam Yoga Mat in the pretty turquoise color over a decade ago, and it’s still in perfect condition. Talk about quality! Superior durability isn’t the case for all yoga mats. I’ve received free yoga mats in the past that get damaged quickly from workouts that require jumping or mountain climbers.
Get your mat on Amazon here: https://www.amazon.com/dp/B00LY9PAME?tag=homestrengt0c-20
#2. Best Yoga Blocks
(Optional Equipment)
Yoga blocks are excellent support for the back, head, and hips in settling into a pose. They help to improve your range of motion and flexibility by providing the necessary support when used as an extension of your arms.
The GAIAM ESSENTIALS YOGA BLOCK (Set of 2) are lightweight foam blocks with a non-slip surface. The level of support needed can be adjusted based on the side you choose to place it on. You can even stack the two blocks for additional support.
I also have the Gaiam Yoga Blocks, and it’s supported me through very uncomfortable positions and massaged my achy back.
Get your blocks on Amazon here: https://www.amazon.com/dp/B075W63K67?tag=homestrengt0c-20
#3. Best Yoga Bolster
(Optional Equipment)
A yoga bolster is useful for providing comfort, supporting poses, and deepening stretches. It’s commonly used in restorative yoga to be placed under the body to encourage total relaxation and pregnancy yoga to support various parts of the body.
The AJNA YOGA BOLSTER is a rectangular 25.6 x 10.2 x 5.9-inch cushion composed of a firm, durable recycled foam. The covers are a soft, non-toxic recycled eco-suede that is easily removable for cleaning. The bolster is excellent to deepen yoga poses, but you can also keep it around the house as a regular pillow.
Get your bolster on Amazon here: https://www.amazon.com/dp/B07RJQXP48?tag=homestrengt0c-20
#4. Best Yoga Blanket
(Optional Equipment)
The yoga blanket is a versatile prop used for warmth in relaxation poses, a cushion for your knees or elbows, and support for flexibility poses. It’s so adaptable that it can replace a yoga mat by laying it flat on the floor, a yoga block if you roll the blanket to bring you closer to the floor, and even a yoga bolster if you roll it up and place it under your body.
The beautifully handwoven MEXICAN FALSA BLANKETS are soft, thick, and vibrant made of 100% recycled materials. They are machine washable and get softer and fuller with each wash! These blankets are practical and can also be used around the house or outdoors on a picnic, beach, or camping trip.
Get your blanket on Amazon here: https://www.amazon.com/dp/B0728H1XBY?tag=homestrengt0c-20
#5. Best Yoga Strap
(Optional Equipment)
The yoga strap offers support to help build flexibility and alignment to deepen stretches safely without compromising form. It can bridge the gap for poses that are currently out of reach by anchoring the straps around legs, hips, and arms. Straps lengthen the back while stretching hamstrings, bridge the gap between the hands for shoulder mobility, and more.
The TUMAZ YOGA STRAP comes with a secure D-ring buckle that makes the length adjustable. The strap is comfortable and non-elastic to provide stability to stretches for yoga, physical therapy, or exercise.
Get your strap on Amazon here: https://www.amazon.com/dp/B07BML4GSX?tag=homestrengt0c-20
#6. Best Foam Roller
(Optional Equipment)
Foam rollers are one of the best tools to help with recovery and stretch muscle tissue.
The comfort and durability of the ORIGINAL BODY ROLLER make it stand out from the others. The textured rollers provide deep massaging, perfect to incorporate into stretching routines. The Original Body Roller is lightweight and portable while still durable, unlike hollow rollers that often break after constant pressure placed on the frame.
Get your Foam Roller on Amazon here: https://www.amazon.com/dp/B07HCTJ5KR?tag=homestrengt0c-20
Best Home Yoga YouTube Channels
Here are 5 of the best YouTube channels to follow along and practice yoga for free. Each of them provides resources for beginners and offers classes suitable for all levels.
#1. Yoga With Kassandra
Yoga With Kassandra offers a wealth of yoga videos and programs for viewers to expand their experience and minds to Yin Yoga, Vinyasa, Hatha, and Restorative. If you’re looking to reduce stress and increase flexibility, Kassandra specializes in Yin Yoga – a slower and more meditative style that stretches deep connective tissues. She also combines Vinyasa and Yin Yoga seamlessly in her Vin to Yin hybrid classes that start with strength movements and end with longer held, more passive stretches for flexibility.
Yoga With Kassandra offers playlists of classes by:
- Style – Yin, Vinyasa, Hatha, and Restorative Yoga
- Focus – Flexibility, strength, upper body, hips, morning, evening, etc.
- Length – 5-15, 15-30, 30-45, 45-60, 60-90 minute practices
- Challenges – 10-minute morning yoga challenge (10 minutes of yoga every day for 30 days)
#2. Yogini Melbourne
Paula’s approach to teaching yoga involves easy but meditative and challenging but strategic movements. She instructs each class with crystal clear instructions and a soothing voice.
Yogini Melbourne offers playlists of classes by:
- Style – Vinyasa, Yin Yoga
- Focus – Hips, legs, lower back, neck, shoulders, prenatal, postnatal, etc.
- Length – 10, 10-15, 20-25, 30-45, 60-75 minute practices
#3. Yoga With Adriene
Adriene dominates the YouTube yoga world through her approach to yoga instruction with an open mind, soothing voice, and quirky personality. She promotes self-love and finding what feels good through her diverse library of free yoga videos.
Yoga With Adriene offers playlists of classes by:
- Any practice that suits your mood – creating space, stress, grief, etc.
- Length – Under 10, 10-20, 20-30, 30-45, and 45-60 minute yoga practices
- Challenges – 30-day yoga journeys that focus on specific themes like nurture, meditation, courage, dedicate, home, etc.
#4. Boho Beautiful
Boho Beautiful is run by Juliana & Mark Spicoluk, who produce free high-quality yoga videos in picturesque locations. The tranquil sounds of the ocean and forest add another level of relaxation to the practices.
Boho Beautiful’s offers playlists of classes by:
- Style – Hatha, Yin Yoga, Meditation, Pilates and Fitness
- Focus – Feel good flows, posture, relaxing, morning, evening, etc.
- Length – 5-15, 15-20, and 20+ minute practices
#5. Sarah Beth Yoga
On Sarah Beth Yoga, you will find 5-30 minute yoga made for all levels for free. The 45-90 minute yoga classes are on the SarahBethYoga app for a monthly membership fee. If you’re looking for yoga videos for a specific purpose, Sarah Beth has you covered.
Sarah Beth Yoga offers playlists of classes by:
- Style – Athletic power yoga for strength, Vinyasa, Hatha, Restorative Yoga
- Focus – Back pain, stress relief, posture, flexibility, prenatal, postnatal, etc.
- Length – 10, 15, 20, 30-minute practices
I refer back to this post every week to help me decide on the home yoga class that I need at the moment.
Enjoy your time on the mat!
Related Questions
What are the advantages of practicing yoga at home? Practicing yoga at home offers the ultimate convenience to practice anywhere, at any time, and the flexibility to follow any class at your own pace.
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