Starting a yoga routine at home can be a calming and empowering experience. You don’t need any fancy gear—just a comfortable space,
a yoga mat or towel, and an open mind. Yoga isn’t just about touching your toes;
it’s about building a deeper connection between your body and breath while improving strength, flexibility, and inner peace.
Begin by settling into a comfortable seated position. Take a few deep breaths in and out, allowing your body to relax and your mind to settle. Let your spine grow tall with each inhale, and soften your shoulders with each exhale. This simple breath awareness helps ground you and sets the tone for the rest of your practice.
To warm up the body, move into Cat-Cow pose on your hands and knees. Inhale as you arch your back and lift your head and tailbone; exhale as you round your spine and tuck your chin. This flow gently awakens the spine and encourages mobility. From there, ease back into Child’s Pose, letting your hips sink toward your heels and stretching your arms out in front of you.
Next, come into Downward Facing Dog. This inverted “V” shape stretches the spine, hamstrings, and shoulders. It’s okay to bend your knees and keep your heels lifted if you’re tight. Pedal your feet slowly to ease tension. From there, slowly walk forward into a Forward Fold, letting your upper body hang heavy to release tension in the back and legs.
As you come to standing, find your grounding in Mountain Pose. This simple pose encourages good posture and awareness of your alignment. Then step one foot back to move into Warrior I, with your arms reaching overhead and hips squared forward. Transition into Warrior II by opening your arms wide and turning your torso to the side, building strength and focus.
Shift into Triangle Pose by straightening your front leg and reaching forward, then down to your shin or a block. This pose opens the side body and stretches the hamstrings. Try balancing in Tree Pose next by placing one foot on your standing leg (avoiding the knee) and bringing your hands to your heart or overhead. This helps develop focus and balance.
After the standing poses, come back down to the mat for seated stretches. In a Seated Forward Fold, reach for your toes or shins, keeping your spine long as you fold. Don’t worry about how far you go—just breathe deeply and relax into the pose. This stretch calms the nervous system and soothes the back of the body.
Lie down for Bridge Pose by bending your knees and lifting your hips. This gentle backbend strengthens the glutes and opens the chest. Follow this with a gentle Supine Twist by letting your knees fall to one side while turning your head in the opposite direction. This twist helps release tension in the spine and aids digestion.
Move into Happy Baby Pose by grabbing the soles of your feet and gently rocking side to side. It’s a light-hearted pose that opens the hips and releases lower back tightness. Finish your session in Savasana—lie flat on your back with your arms relaxed and palms facing up. Let your body melt into the mat and simply breathe.
Practicing yoga consistently—even for just 15 or 20 minutes a day—can have profound effects on your physical and mental well-being. Don’t worry about being perfect. Every body is different, and yoga is about the journey, not the destination. Just show up for yourself and enjoy the experience of moving and breathing with intention.
