Starting yoga at home: mat, blocks, and five poses to begin

Doing yoga at home has one big advantage: you no longer have an excuse about travel time. And one big disadvantage: no one corrects you. With a little basic knowledge and three pieces of equipment, you can go a long way.

The mat is your most important purchase

A mat that slips makes yoga unsafe and unpleasant. Pay attention to the grip, not the color. If you primarily do gentle forms such as hatha or yin, a thicker mat is better for your knees and hips. For vinyasa or power yoga, you want a thinner, firmer mat, as it allows you to feel what your feet are doing in standing poses better.

Blocks are for beginners, not despite but precisely because

There's an idea that blocks are for people who can't do it. The opposite is true: blocks bring the floor to you, allowing you to perform a pose with proper alignment instead of a rounded back. Cork is sturdy and provides grip. EVA foam is lighter and softer if you sit or lie on it.

Grip socks if you have a slippery floor

On parquet or laminate, you'll slip in regular socks. Anti-slip socks with silicone grip solve this, and they are also comfortable if you prefer not to be barefoot.

Five poses to start with

Child's pose (balasana) to land and find your breath again. Cat-cow to wake up your spine. Downward-facing dog (adho mukha svanasana) for your hamstrings, calves, and shoulders, with bent knees if your hamstrings are tight. Low lunge for your hip flexors, which is especially helpful if you sit a lot. And the bridge (setu bandha) for your glutes and the front of your hips.

How long, how often?

Fifteen minutes, four times a week does more than an hour once a week. Schedule it at a fixed time and lay out your mat the night before. That sounds unnecessary, but it works.

A small word of warning

If you feel sharp pain in a joint, stop. Stretching should feel uncomfortable in the muscle, not stabbing in your knee, lower back, or shoulder. If you have complaints or are pregnant, consult a physical therapist or doctor before starting a program.