In these times of sheltering in place (SIP), of uncertainty and challenge, an at-home yoga practice is more important than ever. Lucky for us, there are plenty of opportunities to do exactly that (and, from what I see, the interest is escalating). The question is: how do we set ourselves up for a good start and create a routine with intention that will last?

I, for one, know it can be challenging. So many other things compete with what we do at home. And now with the SIP mandate, I can understand if you think that distractions are even greater. The fact, though, is that right now we don’t have the “luxury” of stepping out the door and joining a class at our beloved yoga studio. We can see this as a hurdle or as an opportunity. The latter is what I believe to be true, and I am here to support you in the process. 

Uncover Your “Why” 

The benefits of yoga are many. Some may start because of the accessibility to movement and strength, while others begin to recognize that the consistent focus yoga has on the union of movement and breath has a positive effect on their level of stress, health, and well-being – in addition to improved levels of strength, movement, and flexibility.

Knowing our “why” is what will both motivate us to begin and, in time, stay consistent. So what is your “why”?

• movement
• improved breathing 
• health
• strength
• flexibility
• calm and relaxation
• time for yourself
• other?
• more than one, or all of the above?

Take some time and reflect on what your “why” is for your own practice at home. And, for inspiration, check out our “Where the Light Enters” column. 

Plan Ahead

• Equipment: Yoga, by nature, needs very little equipment and space. A good sticky yoga mat is what you need. Other accessories that are also good to have (though not a must) are a couple of blocks, a strap (or belt), blanket, and bolster (or cushion or pillow). If you’re not stocked on props, check out these easy, household alternatives. 
• Type of instruction: While a teacher can teach you private sessions at home, that is not an option during SIP. Books can be a great place to begin your practice. They will have a lot of information about the yoga tradition, its philosophy, and references to questions you may have, especially if you are new to yoga. If you prefer a feeling of community, online classes are the way to go (and, really, your only option under the circumstances). In this situation, you can practice together with others from the comfort of your own living room. The options are vast. Never before have there been so many opportunities to practice yoga online. The SIP mandate has pushed yoga teachers to be creative in finding ways to stay connected to students. The fantastic result has opened up for students to be able to practice with really good teachers that we would otherwise never have been able to access. It’s up to you to weigh your options and eventually decide on a teacher and online platform you like. (Consider BTY’s live class schedule, offering a range of teachers and classes.) 
• Style of yoga: These days, there are so many styles of yoga, and the options can be overwhelming. If you’re a beginner, start with classes such as Yoga Fundamentals, Yoga for Beginners, and Gentle Yoga. Hatha Alignment can also be a good option. Check out BTY’s class descriptions for more inspiration.  

Before Your Practice

• Set up your space. Whether your practice space is small or large, you can make it special, delicious, and cozy. Create a space that makes you feel at ease and calm, and gives you a sensation of stepping into your own private sanctuary, a place you’d want to step into again and again. 
• Plan your practice into your daily routine. Every now and then, the calls to stay on the sofa – or stay in bed a few extra minutes – are loud. But, prioritizing yoga and staying consistent is crucial to experience its benefits, advantages, and extensive learnings. The probability for us creating a sustainable practice is lower when we don’t plan ahead than if we create some structure around it.
• Integrate your at-home practice into your life. Do your tapas. In yoga philosophy, Tapas is one of the niyamas. In Sanskrit tap means “to burn” or “heat” – the heat created by the effect of a dedicated, determined effort and/or self-discipline; heat that can be related to what passion is, knowing that, even though there will be challenges, we will stay on track toward a higher purpose. This is why your intention (your “why”) for an at-home yoga practice becomes ever so important. 

During Your Practice

Congratulations! You are ready to start and are in for an experience of your life (not that I’m biased or anything). Here are a few last tips that can set you up for a great start:

• Start small. You may want to begin with 10 to 15 minutes of yoga for the first few times – even if you’ve been practicing yoga for a longer time. Creating a routine and discipline to practice at home takes some time. Remember, there are many other things that will be competing for your time and attention at home, and it can get overwhelming if you begin with longer sessions.
• Listen to your breath and body. When practicing at home, whether guided by a teacher online, an audio recording, or even a book, there’ll be no one else there but you – your body and your breath! Ultimately, yoga is about creating an inner awareness that will allow you to listen to the wisdom of both. This may not be very evident in the very beginning, but as you manage to stay present with syncing the breath with the movement of your body, the awareness will become more and more clear.
• Note: yoga at home is not yoga at the studio. These two forms of practice are very different. If you’ve been mostly practicing at a studio or gym, in a public setting, or in a group, you will feel the difference. Acknowledge the positive differences that each setting can offer. In fact, if you haven’t created a home yoga practice before now, this is the perfect moment to do so, as a home yoga practice is a perfect complement to your yoga community. 

Savasana

I would dare say that the physical part of yoga is all about savasana, which literally translates to “corpse pose” in Sanskrit. Setting your body in motion and offering an outlet to the emotions trapped in the body prepares you for taking your time to soak in the full and deep relaxation benefits that savasana has to offer. It is here, in stillness, that the immune system gets to reset, and the nervous system gets to rebalance.

And, I know, especially at home, how tempting it can be to just stop right before savasana. After all, there’s no one else there to have you follow through. But, I strongly recommend you resist the urge to jump back into your routine. In fact, if you know your time is limited, cut out time from the dynamic part of the practice so that you can stay resting in stillness.

It is my wish for you that, instead of looking at it as one more project you need to fulfill, your practice becomes a joy that you will want to come back to again and again.