Yoga exercises for home: how to go about it

Yoga is more popular than ever. It not only helps you become physically stronger and more flexible but also provides mental peace in a busy life. The great thing is: you don't need a gym or yoga studio to get started. With these practical tips and yoga poses, you can start right away at home.

Why do yoga at home?

Yoga is an accessible way to work on your health. You need very little: a yoga mat, comfortable clothes, and some space. Whether you want to relax, strengthen your whole body, or just need some time for yourself – yoga fits every lifestyle.

Benefits of home yoga:

• You set your own pace
• No travel time to a studio
• You feel comfortable in your own environment
• Flexible scheduling at any time of day

What do you need for yoga exercises at home?

Fortunately, you need very little to do yoga at home. With a few smart basics, you can easily set up your own yoga space.

• Yoga mat: This is the foundation for every yoga session. A good yoga mat provides grip, comfort, and support for your joints during various poses. Choose a mat with sufficient thickness and anti-slip.
• Yoga blocks: These blocks provide extra support in certain poses, especially if you're just starting or want to build flexibility. They help you to move safely and stably.
• Yoga strap: A yoga strap makes it easier to reach in positions that require flexibility. Ideal for gently stretching your muscles without forcing.
• Meditation cushion or bolster: For relaxation exercises or seated positions, a cushion is pleasant. It supports your pelvis and ensures an upright, relaxed sitting posture.
• Soft blanket: A blanket is nice to place under your knees or to cover yourself during final relaxation.
• Comfortable clothing: Choose clothes that fit well and don't pinch, so you can move freely.
• Quiet environment: Create a corner in your home where you won't be disturbed. Dim the lights, perhaps light a candle or put on soothing music for extra ambiance.

Do you want to expand your yoga equipment or get inspiration? You'll find a complete range of yoga mats, accessories, and more on our page Yoga & Pilates.

Handy extras:

• Water bottle for hydration
• Towel for grip or comfort
• Essential oils, e.g., lavender, for a relaxing atmosphere

With these basics, you can get started right away and gradually build a pleasant home yoga routine!

6 Yoga exercises for home

Below you'll find six accessible yoga exercises that are easy to do at home. Take your time for each pose and listen carefully to your body.

1. Mountain Pose (Tadasana)

Stand upright with your feet hip-width apart. Distribute your weight evenly over both feet. Gently tense your thighs, slightly pull in your navel, and let your shoulders relax. Extend the crown of your head towards the ceiling and keep your chin slightly tucked in. Let your arms hang relaxed by your sides or bring your arms overhead, palms facing each other. Stay in this pose for 5 to 10 breaths and feel how stable and calm you stand. Mountain Pose is ideal for becoming aware of your posture and breathing.

Note: Keep your knees soft (not hyperextended) and feel the connection with the ground.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Start on your hands and knees, with your hands shoulder-width apart and your knees under your hips. Tuck your toes under and push your hips up towards the ceiling, so your body forms an inverted V-shape. Straighten your arms and legs as much as feels comfortable, with your heels towards the ground (they don't have to touch the ground). Keep your head relaxed between your upper arms and look towards your knees or navel. Stay in this pose for 5 to 8 breaths.

Note: Keep your back long and press your hands firmly into the mat. Bend your knees slightly if your hamstrings feel tight.

3. Child's Pose (Balasana)

Kneel, bring your big toes together, and spread your knees apart. Sit your buttocks back towards your heels and stretch your arms forward on the mat, resting your forehead on the ground. Breathe deeply in and out and stay in this pose for as long as comfortable, at least 5 breaths. You can also place your arms alongside your body for extra relaxation.

Note: Do you feel a pinching sensation in your knees? Place a cushion or rolled-up blanket between your buttocks and heels.

4. Warrior II (Virabhadrasana II)

Stand upright and step your feet about a meter apart. Turn your right foot 90 degrees outwards and your left heel slightly inwards. Bend your right knee until it is above your ankle, while your left leg remains straight. Extend both arms out at shoulder height, parallel to the floor, palms down. Gaze over your right hand. Stay in this pose for 5 breaths, then switch sides.

Note: Keep your upper body straight above your hips, gently engage your abdominal muscles, and keep your shoulders low.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale, arch your back by letting your belly drop towards the mat and lifting your chest (Cow Pose). Exhale and round your back by bringing your chin to your chest and pulling in your navel (Cat Pose). Repeat these movements gently at the rhythm of your breath, 8 to 10 times.

Note: Move fluidly and without forcing. Focus on loosening your spine and synchronizing movement and breath.

6. Savasana (Corpse Pose)

Savasana is the classic final relaxation in yoga. Lie flat on your back with your legs spread hip-width apart and your arms slightly away from your body, palms facing up. Let your feet relax outwards. Close your eyes and breathe calmly in and out. Consciously relax all your muscles, from your face to your toes. Stay in this pose for 5 to 10 minutes. This provides deep relaxation, helps your body recover, and allows your yoga session to settle peacefully.

Note: Optionally, use a blanket over you for warmth or place a cushion under your knees for extra comfort if your lower back is sensitive.

Tips for a pleasant home yoga routine

• Choose a fixed time of day, for example, in the morning or evening
• Start with short sessions of 10-20 minutes
• Use an online yoga video or app for guidance
• Be patient: yoga is not a competition

Benefits of yoga

Practicing yoga regularly has a positive effect on your body and mind. You build strength, become more flexible, and learn to relax better. Yoga exercises are suitable for beginners and advanced practitioners – everyone can start at their own level.

Start yoga today

Don't wait any longer and turn your living room into your own yoga studio. With these yoga exercises, you can easily create more balance, energy, and peace in your life. Curious about more tips or products? Take a look at our webshop or contact us for personal advice.