Beginner Yoga at Home – Free for All

If becoming a yogi sounds like an unreachable dream, I have news for you.

Yoga is accessible to almost anyone and you can start out without having to spend a lot of money. With simple, yet powerful exercises at home. Beginner yoga at home has never been easier!

Today we are going to look at a few exercises you can do at home to get your body and mind ready. If you are too scared to go to a class, don’t have a lot of time to practice or just prefer to do it alone, these will all be helpful to you.

Is yoga for me?

Answer the following questions truthfully:

1. Do you have a body?

2. Are you breathing?

3. Can you move?

If you answered yes to any or all of these questions, then the answer is: Yes, yoga is for you. It is that easy. Yoga really is for everyone, I can’t keep stressing that enough. You do not have to be super skinny, strong, flexible or fit to do yoga. Everyone can benefit from simple yoga poses.

How to get started – breathing techniques (pranayama)

Pranyama is one of the eight limbs of yoga and a very good place to get started in your practice. We often forget how Breathingimportant breathing is and we take it for granted. We don’t realize the importance of breathing – until we can’t breathe. There are many kinds of breathing exercises, with different benefits. An easy one to master is called: pranic rhythmic breathing. Pranic breathing has many benefits and is known to energize the body.

How to:

– You will need a metronome for this, you can easily download one.

– Ideally you want to sit upright in a comfortable position that you can keep for several minutes. You can also lie down if sitting is really uncomfortable.

– Press your tongue against the top of your mouth, you want to keep it here for this entire breathing exercise.

– You can place one hand on your stomach and one hand on your chest to feel yourself breathing into your stomach and chest.

– Before you start: exhale completely (without force). For this whole exercise, you will be breathing through your nose with your eyes closed. Focus on feeling your breath in order for your mind to keep still.

– There are many ways to go about this, but here is an easy rhythm(especially for beginners):

  • Inhale for 3 counts, exhale for 3 counts – x4
  • Inhale for 4 counts, exhale for 4 counts – x4
  • Inhale for 5 counts, exhale for 5 counts – x8
  • Inhale for 4 counts, exhale for 4 counts – x4
  • Inhale for 3 counts, exhale for 3 counts – x4

– Once you finished the sequence, just go back to your natural breathing.

Easy flow for beginners

Here is an easy flow for beginners, you can get the full explanations on how to do these asanas in my post: https://yougathis.com/simple-yoga-poses-for-beginners-to-stretch-and-strengthen/

– Starting on all fours (table-top position).

– 10 Cat/cow flows

– Child’s pose for 5 breaths

– Downward facing dog for 30 seconds
Low plank
– Warrior I on the right side(5 breaths)

– Warrior II on the right side(5 breaths)

– Triangle pose on the right side(5 breaths)

– Plank and Chaturanga

– Upward facing dog (5 breaths)

– Downward facing dog for 30 seconds

– Warrior I on the left side(5 breaths)

– Warrior II on the left side(5 breaths)

– Triangle pose on the left side(5 breaths)

– Plank and Chaturanga

– Locust pose (3 times for 3, 5 and 7 breaths respectively)

– Bridge pose (2 times hold for 5 breaths each)

– Butterfly pose for 1 minute

– Seated forward bend for 10 breaths

– Lie down on your back for at least 5 minutes of resting (Savasana)

Gaining confidence

It is important to feel confident in what you are doing. You can play around with different asanas and different sequences at home. The more you explore, the more you will learn. And what gives us more confidence than knowledge? There are many ways to learn different poses without leaving your house and best of all: it is free! Don’t be your own enemy by putting yourself down.

Do YOUga

Always stay true to your mind and body, explore and learn in a way that is comfortable and accessible for you. Know your body and what it is capable of. This is a great place to start focusing on you.

If you have any questions or thoughts, please feel to leave a comment. I would love to hear from you.

How do you stay true to yourself?
Namaste

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16 thoughts on “Beginner Yoga at Home – Free for All

  1. Hello

    I love your site a lot. I think the breathing technique is spot on. It helps us to control our thoughts and than everything else will work out great. Excellent article 🙂

    1. Breathing is essential to life and we often forget how breathing affects us! Have you heard of Wim Hof? Very interesting indeed.

  2. Hi,

    This is a great article on starting yoga. I was thinking before of enrolling to yoga class but have no time because of my work. With your article, I can now start yoya at home.

    Thanks for your articles, beginners, like me can now just follow these simple yoga steps.

    1. That is my goal, to help others. So I am very glad you find it useful! Even if you do only 20 minutes a day, you can improve in all aspects. Try out the breathing exercise and easy flow and let me know what you think.

  3. I read a post of yours once and got me interested in yoga. I will be doing the “Easy flow for beginners” and see how it goes. I want to build my confidence by doing the easy stuff first. If I get any challenges I will get in touch with you.
    Thank you for this post.

  4. I have been studying breathing techniques and loved your post. Great instructions on how to properly do pranayama, I was doing this earlier in the steam room at the community center near my house.

    I will be following your posts and looks forward to reading more of your content 🙂

    1. That is awesome, breathing is so important. You have probably heard of Wim Hof? I find it so interesting! I am thinking of doing an article just on that. Steam room breathing sounds so energizing! Do you get dizzy or lightheaded?

  5. Hi Daisy,

    Great post and thanks for sharing.

    I have tried Yoga before but years ago when I used to do Thai Boxing. It’s about time I got back into fitness and started again.

    This post is definitely helpful for me to get started again, with the simple techniques. Coming back to your site regularly will give me the motivation also to keep it up.

    I will let you know how I get on and if I have any issues or questions.

    Thanks again and keep up the great work.

    All the best,

    Tom

    1. Thai boxing and yoga are indeed a great combo! What I love about yoga is that you can adjust it to an appropriate level for you. You should definitely get back into it and pop in, even if it is just to get some motivation. Have a great day!

  6. Hi Este
    You have a wonderful site with even better contents. Your Yoga made easy is perfect for beginners of all ages.
    The whole ambiance of your site spells tranquillity.
    Thank you for a moment of rest!
    Stella
    Bush Lady

  7. What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others. Actually this is exactly the information that I was looking for about Yoga at home and when I landed to your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for Yoga at home for beginners.
    I will come back to your website again for sure and I’m looking forward to read your new posts.)

    Thanks!

    1. Wow Ali, thank you for your beautiful and inspiring comment! I am so glad you enjoyed my post. Feel free to ask any question. Have a great day or night

  8. I’m a big fan of the breathing technique and use it often. It helps calm the mind, tells me that the situation, if a bad one is manageable, and so much more. I’ve been using the technique for almost three years and it’s always been beneficial. Thank you for sharing the post and reinforcing my thought regarding the technique.

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