How To Practice Yoga At Home; From Playlists To Poses

Worldwide more than 300 million people practise yoga. For a practice that originated in India over 5,000 years ago – first mentioned in one of the world’s oldest religious texts, the Rig Veda – it clearly stands the test of time.

But keeping up regular yoga practice can be tricky. Classes can be pricey, intimidating, or so full that it's difficult to find that meditative space. Before we know it, we've talked ourselves out of it altogether. But there is one option that's accessible, free, and requires nothing more than a bit of self-discipline. Yoga in the comfort of your own home.

Whether you want to go further than your usual one class a week or are looking for a bit of structure to shape your existing self-practice, here's everything you need to know about practising yoga successfully without having to leave the house.

What equipment do you need for a home yoga practice?

An eco-friendly yoga mat: Choose a yoga mat that is good for the environment. Zen Bear yoga mats are made from natural and sustainable rubber, and contain no toxic chemicals. You can practice on a Plush Yoga mat, which is great for restorative and yin yoga, as well as Hot Yoga. Our natural rubber Honey Yoga Mats have great grip, and won’t let you slip. And the best part? We ship our eco mats domestically and internationally.

A bolster: Bolsters are great for seated or reclined meditation, and a go-to prop for Yin. Ensure you choose a bolster that’s firm, and won’t sink. Our organic eco-friendly bolsters are filled with buckwheat hulls, so keep their shape and are machine washable. Perfect for all poses, and will last you a lifetime.

Blocks and straps: All bodies are different shapes and flexibilities, so blocks and straps can help you better access the target area. They’ll bring the ground closer to you, when you’re in folds, or in postures where you need a little more support. The best yoga blocks you can buy are ones that are lightweight, have grip and are made using sustainable processes.

A speaker: Having a speaker can be a nice addition to your home practice space, whether you’re practicing to music or you are using a sound-only guided routine.

What’s the best music to do yoga to?

For some yogis, listening to music is an integral part of their yoga practice. The beauty of yoga and music is how they can make your practice feel, especially when experienced together. So for those who love moving to melodies, this one's for you. We've put together many Spotify playlists for you guys, including 30 & 60-minute playlists designed for a yoga class.

Depending on whether' you’re looking for a softer playlist for slower practices, or an energising soundtrack to a more fiery flow, we’ve got some of the best yoga playlists to listen to when you’re practicing in the comfort of your own home.

What are the best yoga poses to do at home?

Easy Pose (Sukhasana)

If you’re new to the world of yoga, this pose is the perfect place to start—although don’t let the name fool you! If you’re not used to sitting upright with good posture on the ground with your legs crossed, you’ll be surprised with how much hip flexibility and back strength is required to last even a few minutes. If you find that your hips or leg muscles are tight, try sitting on a block, pillow, or blanket to help. Cross your legs, with your feet and pinky toes resting gently on the ground.

Roll your shoulders back and raise your chest to the sky, stretching out your torso and lengthening your spine. Bring each arm out in front of your chest and press your palms together so that your elbows are point down towards the ground. This placement is known as “heart center.” Once in a comfortable position, focus on the rhythm of your breath, breathing in and out with control.

Child’s Pose

As easy yoga poses go, this is a winner that no yoga practice would be complete without. From a tabletop position (on your hands and knees), bring your feet and big toes together, let your knees open toward the edges of your yoga mat. Guide your hips back and down on top of your heels. Stretch your spine and extend each arm out in front of you, pressing your palms and fingertips into the ground. You will now be in a forward bend with your upper body and torso over your lower body, your knees near your armpits, and your glutes resting on your heels. Let your forehead connect to your mat on the floor with arms extended or let each arm rest along the side of your body. You may close your eyes.

If you have low back pain, bring your knees closer together on the floor. This is your “home base” pose. During most yoga classes, your yoga instructor will invite you to come back down to the floor to child’s pose anytime you need a break, which is a very good idea. It’s a great place to reconnect to your breath and a great way to reboot…especially for beginners. The restorative benefits of this, one of the best resting poses ever, is incredible, and offers a gentle stretch for muscles in your low back, hips, thighs and knees.

Downward Facing Dog

Tuck your toes under, lift hips high and reach heels low (heels don’t need to touch the floor). You will now be in a forward bend position with hands and feet touching the floor. Soften your knees. Reach your chest toward your thighs and relax your neck and head. Pull your shoulders away from your ears. Focus on your spine feeling long. Inhale hips high, exhale heels toward the floor, reach low. Alternate bending your left and right knee and pedal out your feet a few times if you’d like.

Breathe in and out through your nose. Try to evenly distribute your body weight, from your feet to your hands so you don’t stress your wrists. This stretches your calves, hamstrings, hands and arches. It even helps you relax. If you find it difficult to keep your legs straight in this position, try placing a yoga block under each hand to help.