If you plan to start doing yoga at home, here are 8 things you must know

Girls who want to spend more time doing yoga but don’t have time to go to classes don’t have to worry, there is a solution: home yoga. No matter how much time you have, what style you prefer or how much space you have at home, Vogue has asked yoga experts @shona_vertue, @adrienelouise and @goodlordveda to share their complete guide to at-home yoga, so you can easily get started.

For many people, yoga has become a part of life, whether for fitness, peace of mind or just an excuse to buy more tight clothes. But sometimes it’s not easy to find time to practice yoga: there may not be a yoga studio near work or home, the cost is not low, the classes are sometimes stressful, the mats are too close together, the panting of the classmate next to you makes it difficult to concentrate, and you still can’t touch your toes after months of hard work... Under the influence of various factors, it is easy for us to give up trying. But there’s actually another way that’s more convenient, free, and requires little more than self-discipline: home yoga.

Shona Vertue, an Australian yoga teacher and physiotherapist (and Instagram celebrity with over 400k followers), said that for many students, "fear of making mistakes" and "easily distracted at home" are the main reasons for doubting home practice. But put your doubts aside and give it a try. “Our society rarely encourages intentional relaxation,” Vertue says. “But if we don’t take the time to learn how to relax and recognize that it’s a skill that needs to be practiced, we can end up making ourselves less effective in our daily lives.”

Whether you’re looking to take your yoga practice beyond your weekly class or develop a structure for your own independent practice, Vogue has compiled the top tips for a successful at-home yoga practice.

1. What equipment do you need for home yoga?

a. Vertue’s three essentials for home yoga are: “My yoga mat, self-discipline, and putting my phone in another room (if you use your phone to help, remember to turn off notifications. No more checking emails, replying to Line, scrolling through Facebook, or scrolling through Instagram!)”

b. While a quiet corner is sufficient, here are a few helpful investments:

A yoga mat: Yogi Bare is one of the best eco-friendly yoga mat brands on the market, and they ship worldwide.

A yoga pillow: This can be used for sitting or lying meditation and is a must-have prop for Yin Yoga.

Yoga blocks and yoga stretch straps: Everyone's body shape and flexibility are different, and blocks and stretch straps can help you take better care of the target areas.

c. Small speaker: If you want to use music or just audio guidance.

d. Traditional alarm clock: If you prefer to exclude digital devices (you don’t have to worry about this if you are following the online course).

2. What is the best space at home for practicing yoga?

“There is no such thing as the best external conditions; it’s the internal state you cultivate that matters,” Vertue said. "It's easier said than done to ensure your environment is in tune with your inner peace, but this is a goal you should pursue." Try to find a space that is uncluttered and free of distractions. If incense, sage and candles help set the mood, try them: use whatever helps, it's your space. It’s okay to take a break when you’re distracted by kids, cats, or the doorbell; remember you can always continue later or another day.

3. Which type of yoga is best for practicing at home?

a. At home, you don’t need to be obsessed with factions, just focus on what your body needs for the day. Do you want to unwind after a hard week of working out? Soothe fatigue from a 9-to-5 office job? Relieve anxiety and stress? Or replace (or complement) the effects of caffeine?

b. The advantage of home yoga is that you can choose your favorite elements from each faction; you can also find an online or app course to guide you. If you are learning by yourself, you can start with simple movements (such as Sun Salutation A and B) to help you memorize, and then progress step by step.

4. Introduction to various types of yoga

To give you some inspiration for your own practice at home, here are a few different types of yoga you'll find on classroom schedules — ranked from most intense to intentionally hypnotic:

a. Rocket, Dynamic Vinyasa and Ashtanga are all high-intensity flows that include IG’s favorite arm balances and backbends (note: remember to let go of your ego).

b. Mandala is also very dynamic, moving 360 degrees on the mat, and the class theme revolves around the basic elements and corresponding body areas: Water (hips and yin), Fire (twist and core), Earth (hamstrings and forward bends) and Air (forward and backbends).

c. Jivamukti is highly fluid and has a different philosophical or moral focus each month.

d. Kundalini focuses on promoting specific psychological (some also consider sexual or creative) energies through meditation, mantras, chanting, breathing, and movement.

e. Iyengar focuses on body shape and alignment, uses many props, and is very effective for recovery from injuries.

f. Hatha. In Sanskrit, this word refers to all yoga movements - but when it was introduced to Europe and the United States, it became a gentler, less demanding mobile course.

g. Yin-Yang has a similar tone, with an emphasis on Yin, using long poses (perhaps up to 10 minutes) to touch the deep connective tissue between muscles and increase circulation and relaxation in the joints.

h. Sleep Nidra goes a step further and takes you to the ultimate meditative and relaxed state of "conscious sleep" (snoring may be heard during class).

i. The focus of Hot and Pregnant Yoga is as its name suggests.

j. Chi Gong Yoga is a delightful offshoot that, much like Tai Chi, uses gentle movements, meditation, and breathing to promote deep healing.

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