As people grapple with stay-at-home orders and look for ways to stay physically fit and mentally centered, online and virtual yoga practice opportunities are taking off.

One of the great things about yoga is that it can be tailored so you get what you need from it.

If you are stressed ( and who isn’t these days), it can bring you peace and mindfulness; if you are having back issues, it can help improve your posture and strength. And some sequences are even touted to as immune system boosters.

One of the benefits of practicing yoga in a studio or gym is that you don’t have to prep. The atmosphere, equipment, and safety measures are usually in place. If you want to practice at home, here are some tips to help you get the most out of your living room yoga.

What are the benefits of yoga?

• Improves your focus. This is especially great for this new work-from-home lifestyle most of us are experiencing. Practicing yoga in the morning or during your lunch break can help focus your mind on what you want and need to accomplish and any goals you may have for the day ahead.

• Reduces stress. Even if you are doing a hot or high-intensity yoga flow, yoga can be such a calming practice. Yoga is about being present, focused, and meditative which helps reduce built-up stress. 

• Can improve your diet. By practicing mindfulness, we are more in tune with our bodies. The gut is most sensitive to stress and emotion, which can interrupt digestion. Some key poses in yoga supposedly not only calm the mind but also improve digestion. 

• Builds strength and posture. Strength training is not the only way to build strength. Yoga, like most forms of exercise, have a variety of experience levels. Many yoga poses start with a foundation of sitting or standing tall with a strong focus on the core. As you become more familiar with the poses, you will be able to try new poses that will challenge you and help build your strength, especially in your core. 

How do I start practicing yoga at home?

• Create your own sanctuary. Find a space in your home that you can turn into a peaceful oasis of your own to get your yoga on. Make sure you have the equipment you need to practice safely. For instance, you may consider adding a yoga mat, a foam block, a towel, and a foam roller. Make sure you have a water bottle handy for hydration. And if you plan to practice along with a virtual class, make sure your mat is positioned so you can easily follow along.

• Wear the right clothes. When you are practicing yoga at home ( or in a studio or gym, for that matter) function outweighs fashion all of the time. Clothing matters in yoga because, ideally, you are focused on your practice, not your pants. That’s why you want to wear clothing that is breathable, flexible and comfortable.

• Listen to your body. Studio or gym instruction offers the opportunity for in-person assistance with your form, modifications for injuries, and feedback on progress. Since we don’t have that option while stay-at-home orders remain in place, it’s important that you listen to your body and proceed carefully. Forcing a pose you aren’t ready for will only lead to discomfort and possibly injury.

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