It is 2016 and a new year! I´m always very excited when a new year is coming. It´s a good time for a fresh start and making changes in life.
I first wrote this blog post to my local yoga students. What I hear from them is that they really want to start their yoga practice at home but it is so difficult to get started. Then I was thinking: that this is probably a problem for most people.
So I want to share my best tips so you get started with your yoga practice at home. Because the truth is: When you get a regular yoga practice you start to notice the benefits from it. It starts to shift and transform you in a deeper way. You get more aware of your body and mind. You start to change in your way of behaving and thinking. You love yourself more. You become your best friend.
So here we go. My best tips to finally get started with your yoga practice at home:
(Further down you have a pdf you can download and answer some questions to make the shift easier for you)
1. Do one thing at a time
My first advice is to only do one thing at a time. I know many of you want to make a lot of changes, especially after New Year. You want to lose weight, eat healthier, clear clutter, start exercising, go to bed earlier, be in nature more often etc. (Oh yes, this is my list! ☺ ) For some of you it´s no problem doing everything at once, but for most of us it is. You get too overwhelmed. Starting with many changes at once decreases you change to success. Monofocus is the big deal.
So start with one thing you want to change or start with. For example doing yoga at home.
Ask yourself why you want to do this. Think for a moment. WHY do you want to do yoga at home? Do you feel calmer, more energized, happier, less pain, better sleep and more focused? And WHY do you want to feel this way? Do you want to be able to do more fun stuff? What fun stuff? Meet more friends, go out in nature more often, start that course you´ve wanted for so long but not had the energy to start?
3. Set a goal
One thing I often hear is that you don´t have time to incorporate yoga into your day. It feels totally impossible and overwhelming to get that into your schedule. It is useless to set a goal that you are going to do yoga every day for one hour if that is not even in your fantasy. When you set a goal it needs to be realistic. It must be possible for you to achieve. So always when you set your goal, make it realistic.
Decide how much yoga you want to do
So when setting a goal, first decide how much you want to do yoga in minutes. Can you do 15, 30 or 45 minutes, or is that too much? Then start with 5 minutes, and from there you increase over time. The first week 5 minutes, the second week, 7 minutes and the third week 10 minutes and so on,
that´s how you´ll succeed. After a while you want more. You want to feel more of that feeling you get after the yoga practice.
Decide how often you want to do your yoga practice. Do you want to do it three times a week, 4 times or every day? What is realistic for you?
Decide what days you are going to do yoga and WHAT TIME. Do you want to do it in the morning, or is that not realistic? My advice is to try do it in the morning. You´ll have the benefits from the yoga practice during the day and it is more likely you actually will do it.
Now – write in your calendar when you are going to do your yoga practice. This step is very important. What you see is what will happen more likely.
Ok now you know when and for how long you want to do your yoga, it´s time to find a space to do it in your home. It doesn´t have to be any fancy, just a practical place where you can have some time for yourself.
And while you´re at it, make your practice into a ritual. There has been shown that rituals make it easier for us to stick to our habits. Maybe you cam light a candle before you start, and sit in gratitude for a moment.
4. What tools do you need?
What I hear from my clients and students is that it´s so much easier to do yoga when you have instructions like audios or videos. You just need to focus on what you are doing and not about time and what comes next in the sequence. Here are some suggestions from me if you want to start (my own products):
All of my yoga programs come in different length so you can choose depending on how much time you have.
Three yoga poses you can do in bed
Three yoga poses for lower back pain
Three yoga poses to lower stress
Three yoga poses for better digestion
5. Get support
When you are making changes in your life it is important to have support, people that are supporting you with your changes and cheering on the way. Start to talk to your closest family members what is about to happen in your life. Tell them what you are going to do and why. That you need their support to succeed. Who knows? Maybe they want to do yoga with you?
Maybe you have a friend that you can do your yoga practice together with and support each other in the process? You can plan together and talk about your experiences together.
Book a private session
If you don´t know what kind of yoga program or how to plan your yoga practice it can also be great to have a private session. In this session we talk about what you need and you get a yoga program that is for your needs. I also check via email and with a follow up how you are doing, and that can give you more motivation and security.
You can read more about it here.
In yoga as in so many other things when it comes to transformation in your health you need regularity and consistency in your practice. In studies in Sweden it has been shown that practicing yoga for 2-3 days a week helps you to lower the stress hormones and gives you an increased well being. I also hear from my yoga students that coming to my classes once a week makes a big difference in their life. But what could happen if you do your yoga more than that?! Let´s say 4-7 days a week? Your life would probably change in so many ways!
As human beings we are made to have habits. When you do one thing in the same way, the same time, and in the same place for a longer period of time, it´s like a re-programming in your brain. Your body and mind automatically does things without so much effort and resistance. For example you brush your teeth every day, it is automatically done. Why? Because you get the reward. Your teeth are clean and you have a fresh taste in your mouth. You have built up this habit over a long period at the same time, place and way. It has become a habit.
In the yogic tradition it is said that it takes 40 days to change a habit. That you need to do it every day for 40 days to make the routine into a habit.
So try your yoga program for at least 40 days. Write in your calendar when and how long your practice is going to be. Keep up with the yoga practice and try to do it even though you don´t feel great every time. What I hear a lot from clients and students is that sometimes they don´t feel good before they come to me. Maybe they have headaches, pains etc but they feel better after so it´s worth it.
Below you have a pdf to get you started to plan your yoga practice at home. There are questions that will help you a lot to stick to your yoga practice and not quit.
I wish you a wonderful new yoga year!
Download you pdf here!
Popular blog posts
A Breathing Meditation that helps to re-energize, detox & beat the heat
A quick health tip for your back and shoulders
A Yoga pose for sensitive people
How to get less affected by people
A Breathing exercise for anxiety & depression
Are you struggling with anxiety?
Five ways to get rid of your headcahe
One minute meditation
Yoga to start your day
Do you want to
LOWER YOUR STRESS, get more relaxed in your hips & pelvis and MORE BALANCED & EMPOWERED?
Get your ⤵
Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”