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Yoga at Home, Yoga for Everyone – The Complete Routines for Beginners

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Yoga at home should not be taken for granted as an easy workout because yoga can do a lot of things in our health. To be fit and ready, your physical, emotional, and mental health should be prepared all the time. Caught in the middle of a pandemic crisis is not a joke.

Yoga at home has no difference in doing a workout at home. Well, yoga, technically, is a form of exercise, but it doesn’t require lifting of equipment. Yoga is all about your body – how you move, think, and the combination of it.

Entering a yoga world can be daunting. In my case, I cannot decide whether to make yoga at home a big deal. There are many forms of yoga, and I tried each one of them to determine what will be my yoga at-home routine.

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You see, I am new to this thing. I heard and watched some videos about yoga. Well, I knew little about breathing exercises for yoga. But doing yoga is not that simple as it seems. There are plenty of gyms and studios for yoga exercises. But this time, it will be different because these places are close due to the pandemic, so my starting point is doing yoga at home. Online videos for tutorials are my backbones in yoga. If I have some questions, I asked my friend of mine, who is a yoga instructor. Well, lucky for me.

My friend, Yula, has been in yoga exercises for a very long time. She knows the dos and don’ts in doing yoga. As now that most workouts are being performed at home, Yula prepared some yoga routines to be done at home.

Essential Yoga at Home Routines

Hatha

Yoga-at-Home,-Yoga-for-Everyone-03One of the yoga at home you can start with is Hatha. Hatha yoga uses a combination of body posture (asanas), breathing (pranayama), and meditation (Dyana). These three postures aim to invigorate both your mind and body. 

Since this is the start of every yoga routine, it is known popularly for the slower-paced practice. The focus of this yoga at home is breathing and basic poses. That is why, properly doing this routine will make the next yoga easier to perform.

Vinyasa

After making yourself familiar with yoga body postures, breathing, and meditation, you will have to face the vinyasa. The vinyasa is called flow yoga because of understanding the fluid transitions between poses. So the critical thing in this routine is the breathing to synchronize with the movement.

Bikram

No sauna? Well, this yoga practice should not bother you if you are doing it at home. Bikram can be considered as yoga at home as long as you perform it in a place like a sauna. 

Traditionally, a Bikram is performed in a sauna-like room with at least 40 degrees Celsius and 40% humidity. The heat allows us to dig deep into the stretches while doing yoga. Each movement in this yoga builds stamina and flush toxins from the body through intense perspiration. 

If you are a pregnant woman who loves to do yoga at home, avoid this one. Also, those with heart problems, Bikram is not your thing.

Yin

Yoga-at-Home,-Yoga-for-Everyone-0545Familiar with the word yin? For yoga, this is a routine that needs excellent meditation. The posture on this yoga is mostly passive, which targets the connective tissues in the body. If you want to work out your hips, pelvis, and lower spine, yin yoga should be your ally. It is a slow pacing yoga because each movement is held for 20 minutes. So, patience is the key.

When you have a troubled mind, yin yoga is ideal for you to release the tension and relax your joints.

Iyengar

A form of Hatha yoga that focuses on ideal alignment. You will need to use blocks, straps, harnesses, chairs, and boards as props. The principle of Iyengar is linking asanas together. Without it, your Hatha yoga has no alignment, and for a beginner, basic postures will be hard to achieve.

Jock

Yoga at home, which focuses on strength and endurance rather than flexibility, is called a jock yoga. The routine in this yoga uses movements and strengthening postures. It is more enticing if you will perform it with contemporary music, which can work on stiff muscles. 

If I am asked, I prefer this yoga to make my stiff muscles to increase flexibility and improve muscle strength.

Restorative

Are you thinking of relaxation while doing yoga at home? Well, basically doing yoga is about relaxation, and the therapeutic routines will give your body a healing effect in mind and body. Remember that each yoga needs patience, and if you successfully incorporate restorative yoga in your routine, it will increase recovery from illness and injury. 

Ashtanga

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Are you doing a vinyasa style with six poses? This yoga is called an ashtanga. The movement sequence is sequentially at a rapid pace and synchronized with the breath.  

For beginners, ashtanga should be started with a slower-paced transition so the body can be familiarized with the basics and the exact style of this yoga. This yoga is best when having sleepless nights.

Prenatal

Yes, you read it right. Prenatal yoga is ideal for both expectant mothers and those who are due to labor. Correctly stretching and breathing will help the whole pregnancy months. 

An expectant mother should do this to make the labor more natural and faster. If the yoga starts later, it will create faint, sickness, and dizziness. 

Jivamukti

“Liberation while living” – this is the meaning of Jivamukti. A vinyasa style practice that is physically and intellectually intense, with themed classes. Chanting, music, and scripture readings are included, which means more physical workout.

Sharing My Thoughts

When I started doing yoga, it changed a lot in my body. But later on, with the discipline and following proper yoga routines, the benefits of yoga at home exercise my muscles and joints. It improves my breathing and movement after the lar practice of yoga.

Yoga Benefits through Meditation, Easy yet Effective Exercises

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Yoga directly benefits our health. If you are not into weightlifting or cardio workouts, then yoga is right for you.

Yoga benefits bring a lot of comforts, especially when you have a problem with breathing. Proper breathing is essential when you have medical findings.

In my experience, I choose yoga exercises to improve my flexibility and stability. This is what I observed after I figured out that I am so stressed and get anxiety from work. So I need to do something to destress.

why yoga exercises?

Some yoga benefits start in a small area of our body. And you can feel it over time while you keep on doing a yoga workout. Here are some yoga types.

The Basics

Eagle Arms

How to do: To do this, hold your forearms out in front of you, parallel to your body. Then cross your right arm in front of your left, and clasp your hands in front of your face to intertwine your arms. Holding this pose, breathe a few times more in-depth into your shoulders. Repeat this with your left arm crossed over your right.

Yoga Benefits: Relieve tension built in the neck and shoulders.  When that tightness gets uncomfortable enough, it can disrupt our focus.

Proper Breathing

Yoga benefits our heart and lungs. So proper breathing into your heart and your spine are essential.

How to do: Breath into your heart, clasp your hands behind your back at the level of your heart and stretch out your arms.  Then, breathe deeply, so your upper chest rises and falls with the breath. Feel the warmth and openness in your heart, and notice any tension melting away.

To breathe into your spine or the root chakra, put your attention on the base of your spine, where the spine meets the pelvis. If focusing on that area becomes difficult, place your hand on your lower back, and concentrate on the sensation of pressure there.  With your attention on the base of your spine, take a few deep breaths.

Yoga benefits: By doing proper breathing into your heart and spine, it will help you connect with the desire to contribute and serve. While breathing into the root, chakra gives us a sense of stability.

Yoga Types

Hatha yoga

Hatha means an umbrella, which is a yoga term used for physical postures. This type of yoga is best for the beginner as they have slow-paced than other yoga styles.

Iyengar yoga

This type of yoga targets the alignment and movements. The ones who perform this kind of yoga are students to perfect their form and have the more profound meaning of poses. But this yoga relies on using props. This yoga is great for people with injuries but needs to work slowly and with rhythm.

Kundalini Yoga

This kind of yoga needs spiritual and physical performance. The style is about releasing the energy in the lower part of the body. By doing this yoga, it works in the core and proper breathing exercises. Compared to other yoga exercises, this one has an intense routine and involves the traditional chanting, meditation and mantra.

Prenatal Yoga

After a mother is close in giving birth, it is recommended to do prenatal yoga. This is the best yoga for women who are expecting to have a baby so soon. The focus of this yoga is proper breathing and preparation for labor and delivery.

Anusura Yoga

This is a modern version of hatha yoga. However, it deepens the connection of mind-body-heart connection. It focuses on spirals and how the body part is moving.  Also, it targets the heart-opening.

Benefits of Yoga

Benefits of Yoga

Only a few realize that when you do yoga, you can have health benefits. I observed some of the yoga benefits because when I started doing yoga, it strengthens my immune system. And knowing that you are into yoga, it gives an excellent impression to the opposite sex.

Sometimes, when I try doing yoga at home, my furry dog makes a pose alongside me. Upon seeing this, I relax.

For quite a long time now, I used to do yoga, and the benefits are still incredible. My sister won’t try doing yoga exercises. But when she saw me doing it and witnessed the yoga benefits, it encourages her to do. We shared techniques and photos on how to improve our routine weekly

What can we say?

Indeed, yoga benefits can be through physical, mental or emotional. So aside from the physical benefits, one of the best interests of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Yoga also benefits in developing coping skills and reaching a more positive outlook on life.

Also, I tried different types of yoga. I found it more challenging to have different phases of yoga. It will give more exciting and new goals every yoga exercises.

With meditation and proper breathing, yoga can help improve a person’s mental well-being. Body and self-awareness mainly are what yoga provides benefits.

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