Yoga for beginners at home: A comprehensive guide

Did you know that only 3.75% (or 300 million) of the total world population practice Yoga on a regular basis. 

Given the awareness and popularity it gained in the past few years, there are many “Yoga for beginners at home” guides available on the internet, but it’s noteworthy to dig deep into why we are still at such a low number. 

In the past 5 years of my experience, I have come across various enquiries about Yoga like 

“How do I begin yoga at home as a beginner?” 

“Can I practice yoga by myself at home?” 

“I can’t attend classes due to my work schedule. How can I kick-start my yoga journey?” 

And they keep on continuing

I went deeper to find out why people have so many questions or doubts about Yoga, and you know what I found? 

It’s that lots of folks just don’t get what Yoga is all about or what it really means. There are tons of wrong ideas and myths floating around, which leaves people not knowing the real deal.

So, here’s why I’m writing this article: to show you that you can kick off your Yoga journey right at home, no fancy degree or expert know-how required. All you need is some space and, most importantly, your willingness to give it a shot.

I’m going to walk you through a few simple yoga practices you can try at home, even if you’ve never done yoga before.

By the time you finish reading, I’m sure you’ll be able to put together a 15-30 minute yoga routine tailored to your own needs.

Introduction to Yoga

When you understand a concept from its foundations, you stand a better chance of excelling in the process and fully reaping its benefits.

So, let’s take a quick look at what Yoga means according to various scriptures, authors, and the different classical types of yoga.

Yoga is defined as means to attain state of liberation or calmness in other word, a state where there is cessation of the mind activities like thinking, analyzing, anger, sadness, greedy, envy etc., 

There are mainly 4 types of Yoga as defined by the Vedas

1. Raja Yoga
2. Karma Yoga
3. Bhakthi Yoga
4. Jnana Yoga

Raja Yoga again has 8 steps or levels of practice, it is said when a person excels in each level one by one, at the last level he/she attains a state of Samadhi (liberation or calmness). 

Concepts and practices like Pranayam (breathing exercise), Asana (physical postures), Dhyana (meditation) etc.,  which are referred to as Yoga widely, are actually a part or level of the Raja Yoga. 

In this article, we will be deep diving into a few Easy yoga practices for Beginners at home mostly including Pranayama, Asana or Dhyana. 

Basic Yoga for Beginners at home

Now that we understand different types of yoga, let’s first understand what Pranayama, Asana and Dhyana mean, followed by their types and list down the few you can include in your routine. 

Pranayama

Pranayama in simple terms means regulating Prana (breathing) using certain techniques or exercises. 

There are mainly 8 types of Pranayama, 

1. Bhramari Pranayama
2. Kapalbhati Pranayama
3. Bhastrika Pranayama
4. Nadi Shodhana Pranayama
5. Shitali Pranayama
6. Ujjayi Pranayama
7. Anuloma Viloma Pranayama
8. Sheetkari Pranayama
   

Each type of breathing exercise has its own good points. Generally speaking, doing these exercises can reduce stress, regulate your blood pressure, improve your sleep, and make your lungs work better to name a few. 

When it comes to health problems, doing breathing exercises can help with lots of different things like asthma, trouble sleeping, high blood pressure, sinus problems, allergies, and more.

If you’re new to this, start with a simple one called Anuloma Viloma. Once you get the hang of it, you can try out other ones too.

Asana

Asana means different body positions. You can do them sitting, standing, lying on your back, or on your stomach.

To get the right posture, you need to do asanas step by step.

There are 84 different asanas in the scriptures. They involve different parts of your body and have benefits accordingly. 

Before starting any asana it is very important to keep in mind a few do’s and don’ts. 

Do’s 

1. Start with warm up exercises like stretching etc If you’re unsure what to do, gently move each joint in your body – bend and straighten, rotate, etc.
2. Practice Asanas in a well-lit area with enough room for you to stretch and move your body.
3. Wear comfortable loose clothing, convenient for you to move or stretch around.
4. Focus on maintaining the correct posture for each step or final pose.
5. Wait at least 3-4 hours after eating before practicing asanas.
6. Drink enough water to stay hydrated.
7. Take short breaks to relax your body as needed.
8. Follow a reliable source on YouTube or the internet when you’re just starting out.

Don’ts

1. Don’t do any asanas right after eating.
2. Don’t skip warming up before starting.
3. Women should avoid most asanas during their menstrual cycle; only a few are suitable.
4. Don’t hold back natural urges while doing asanas.
5. If you feel dizzy, have stomach problems, or feel tired, avoid complex asanas.
6. Respect your body’s limits; don’t rush into challenging poses. Mastering asanas takes time.

Dhyana

Dhyana involves sitting or standing comfortably in a specific posture and focusing our attention on one thing. Some recommend sitting quietly and simply observing your body’s breath without thinking about anything or anyone else.

Although it may seem easy at first glance, many find it challenging to practice. Our minds tend to wander easily, making it difficult to sit quietly without any activity, especially for a beginner. 

Just like Pranayama and Asana, Dhyana also comes in different variations as described by various scriptures.

Easy Yoga for beginners at home

For someone new to yoga, the variety of yoga types available can be overwhelming, leaving them unsure of where to begin.

Here’s a beginner’s yoga routine for you to consider:

(*Note – This is just a starting point and not a definitive guide. I suggest researching other options, consulting experts or friends, and finding what works best for you.)

In the following samples, I suggest starting with some asanas, followed by pranayama, and ending with dhyana.

Sample Routine 1

Asana 

• Surya namaskara
• Tadasana (Mountain pose)
• Marjaryasana (Cat pose)

Pranayama 

• Anuloma Viloma Pranayama
• Kapalbhati Pranayama

Dhyana

• Breathe focusing meditation
• Mantra meditation

Sample Routine 2

Asana 

• Balasana (Child pose)
• Sethu Bandhasana (Bridge pose)

Pranayama 

• Dirgha Pranayama
• Sama vritti Pranayama

Dhyana

• Mindful of breathing meditation
• Observing or scanning body meditation

Also remember to follow the do’s and don’ts we discussed earlier before starting your yoga routine.

If you are in doubt or facing difficulty, talk to experts or someone who is practicing yoga on a regular basis. 

Conclusion

Yoga is not just limited to doing postures or just meditating. When practiced on a regular basis yoga can improve your quality of life, regulate various aspects of the body and attain a holistic wellbeing.

It collectively nourishes your mind, body and soul. Helps you attain that inner peace which most of us yearn for in these times. 

The sections on “Basic Yoga for Beginners at Home” and “Easy Yoga for Beginners at Home” in this article provide a starting point for your journey. I encourage you to cultivate a regular yoga practice while exploring various forms and variations until you discover the one that resonates most with you.

Which yoga routine are you starting out with? Let me know in the comments section

You can read our latest article on healthy drinks you can prepare at home here – DIY: Healthy Drinks to Make at home