Doing yoga at home?

[OnenessWithAllStrife]

I have been interested in starting yoga for 4 years, but for one reason or another haven't got around to it. In my heart this is so important to me, the philosophy, everything. It means a lot that I give it a try!

Sadly where I live has only one weekly class in a large centre that doesn't look brilliant. I am going to sign up, but just in case it cancels or turns out to be a bit rubbish, is there any possible way I can learn, slowly at home? I have a nice space and everything I need.

One issue I have is that I have no idea where to start. I understand the theory and practice of yoga but have no idea how to create a beginners sequence for myself. Youtube is awful, every single beginner video confuses me and gives little to no instruction for absolute beginners. I'm not a fan of Adriene as she talks too fast and I don't gel with her instruction.

Are there any asanas that are not too demanding that I can practice to start on my own? Many online are quite difficult for me as I am inflexible and so new to it. They never tell you how long to hold a pose really, and I am just so confused.
I like the look of vinyasa flow and perhaps a gentle type to start (restorative?). I literally just want to get going, but very gently (no health issues). I am late forties.

Any help would be fantastic:)

Are you on Facebook? Some instructors round here did a lot of sessions online during the lockdowns and are still running them now. They advertise on our local FB pages. Surprised you think Adrienne talks too fast though; I enjoy her videos but find a lot of them very slow and basic. Hope you find something that suits.

My yoga teacher still offers some of her classes online as well as in person.

I think it's sensible you are going to an in-person class for a bit, just to get some real life feedback. The YouTube videos might make more sense after you've had some experience.

Thank you for replying!
Adriene is nice but I found I just couldn't get along with it. I will definitely try the local class, but if it's full or closes down (i wouldn't be surprised here!) I do want some sort of at home practice to get going with. I will be moving early next year so should be able to access something decent after that, but would love a decent sequence for at home until then.

I follow some on PsycheTruth, they’re quite slow and easy
As a beginner I searched videos for pregnancy and post part in yoga as they were much more gentle and easier than the others and worked my way up from there

Also if i am watching a youtube tutorial, say they're talking you through a pose, you need to keep looking at the screen, which ruins your own pose!

I think I need a plan of 10-15 min daily practice, very gentle, with a set of poses that make sense to me.

There's a yoga section on MN. Very knowledgeable posters, very generous with their experience and suggestions in all matters yoga, as I found out while stumbling through doing January's yoga with Adrienne. You'll get lots of ideas and advice there.

I use Yoga Studio iPhone app. It's excellent, with a variety of levels so you can progress

It's in the 'Body and soul' section.

Post-partum yoga*

Just watched a couple of Psyche Truth videos, they are really helpful and considerate for beginners. Thanks so much for the suggestion! I will actually begin at home with these gentle stretches and work forward for the time being, as well as getting in touch with the local class.

There are just so many out there it is difficult to choose. Many for beginners really do look more experienced.

Will also check the MN yoga section. I imagine I will be scrolling around there for the next few hours

For me this was the one video that actually helped me stick with a yoga practice. It may also be because this girl's style suits me perfectly. She's undoubtedly very knowledgeable yet there was no unnecessary endless talking, just enough to describe the different nuances of the sequence as she went along. All the benefits of yoga without feeling overwhelmed by needless esotericism.

PS: Don't let the title put you off with its specificity. These poses are pretty universal and you'll come across them often, plus they tone, strengthen, and help with bad backs (how I found it in the first place). I found it helpful to watch it a couple of times first to get the sense of the flow and was good to go.
Perhaps this one will be useful to you, too. If not, just keep looking until you found it.

@ChickNorris thanks for that, sadly the video has an error! I know what you mean about someone's style suiting you.

I did a 15 min 'absolute beginner' video this evening, from the Psyche Truth collection. I really wish I hadn't as have really hurt my arms and chest doing the 'plank' pose. I wouldn't have allowed myself to do it if it hadn't been aimed at people very new to yoga, so feel a bit annoyed.
My own responsibility of course, but I had no idea the pose would hurt me until I tried it, and I only eased into it for a few seconds.
When the plank flowed into the snake, OMG. My arms started shaking and it really did hurt. It was definitely that moment where you want to run away and give up!

It might have helped had they said/suggested this might be difficult. Instead it just made me feel like perhaps i am unable to even do yoga if I can't manage an 'absolute' beginner sequence.

So yeh, I got a bit emotional and irritated there. You live and learn. I will aim for some gentle stretching and much easier poses next time, and will be more careful. It is also very difficult to watch the screen whilst staying focused on the breath and the pose. I can't even see how this is possible.I need to slow down a bit and try again!

I really wish I hadn't as have really hurt my arms and chest doing the 'plank' pose

How? When you say "really hurt", do you mean they ache a bit because you're not used to it (ok) or you think you've injured yourself? (Not ok).
If you can't hold a plank then do it on your knees rather than your toes.
It's always going to be tricky at first though. And sometimes my arms still shake after lots of planks, and I'm relatively experienced!

I started with a beginner course at my local centre & ached for a week after each of the first two sessions, so I do sympathise. But it got better. A good session will always offer alternatives, like trailrunner85 said - doing the plank on knees rather than toes for example.

Have a look at Sarahbeth on YouTube. I do a 15 minute practice about 3 times a week. It isn’t going to do anything dramatic in terms of weight loss, I only burn about 40-50 calories a session but I enjoy it!

I really like The Yoga Witch and she has some nice beginner flows.
Adrienne flows too fast for me, and I found the one she did right at the beginning of the year had too many downward dog positions and I actually injured my wrists. It was billed for beginners but I felt wasn't suitable.

The key to doing yoga at home in my opinion is to understand about modifying poses to suit you. I cannot sit in hero pose for more than about two minutes, my feet and knees hate it. If I put a pillow between my thighs and calves it's more comfortable. I can't plank, I do it on my knees and then move into snake much sooner than the video flow. I use childs pose a lot if a movement is just too difficult. As time goes on and you build strength, stamina and flexibility you can do more.

it just made me feel like perhaps i am unable to even do yoga if I can't manage an 'absolute' beginner sequence

It sounds like you're doing too much, expecting too much of yourself.

Everyone can 'do' yoga but many of us need adaptations. The point is to do as much as you can, ideally see improvement over time. And focus on being in the poses. Don't just put yourself into position: concentrate on it, make micro adjustments, what feels good/bad

When I first started yoga I found it helped to learn the basic poses individually rather than through a flow. This meant I felt a bit more confident and knew what adjustments I needed to make for each one. You could learn the basic sun salutation and move through it slowly. And yes you are going to be a bit sore from yoga!
After my first ‘beginners’ class I was so wobbly and sore I could barely walk home! Yoga is thought of as being gentle and spiritual but it’s a full body workout!

I use the Down Dog app, which is brilliant, and has a setting just to learn the poses before you do full practices. You can customise in hundreds of ways.

I would say though, that it helps to have done some real life sessions first, because a teacher will help you understand how the poses are supposed to feel. My husband uses Down Dog having never done a real life class and I can tell he’s not doing the poses right. Maybe you could try a couple of local classes as well as an app and see how you get on?

Props are REALLY useful - a couple of big books or foam blocks that you can sit on cross-legged or put your hands on in poses like triangle, and a belt or strap for extending your reach in a forward bend, for instance.

I think you would really like - and benefit from - Iyengar Yoga. It focuses on the poses, with as many adaptations as needed for the individual. It is less flowing than other forms, at least in the beginning. It really puts an emphasis on getting it right and holding the poses correctly rather than sequences that you need to keep up with.

iyengaryoga.org.uk/iyengar-yoga/frequently-asked-questions/

The other thing I’d say is that you may be bringing too many expectations to the mat. Yoga is really challenging both mentally and physically, and can be surprisingly emotional too. You’re not ‘getting it wrong’ if you find something hard. It is supposed to challenge your body but equally you also should only work with your body, at the pace it is capable. You find the plank challenging, you try it again, and again and eventually it is less so - this is the improvement you seek.

Don’t expect to be able to do all the full poses first time of trying. Or even second, third, fourth or fifth. There will always be ways to work up to them, & you’ll just gradually realise that you can go a bit further than last time.

If you can't find an in-person class (i bet there are more near you - where are you based?) then as a beginner you need a live video class where the instructor can correct your form, not you just watching a video.

Would you consider attending an online class, rather than watching a video?

Online Iyengar yoga classes including beginners

Absolutely agree with the advice to work on individual postures until you can do them correctly before attending any class which includes 'flow' in the title.

By correctly I mean adapted for you. If you are working without a teacher, it's really important that you are using the right muscles at any point. Any good description of a pose will include the information of which muscles should be engaged. A key yoga skill is to be able to tune into your body and know what it is doing.

Plank pose for example is great for abdominals. Our bodies are very adaptable and the bigger muscles including thighs and back muscles will automatically take over if our abs are not strong enough.

It's very easy to hurt yourself if you don't know what you are doing.

Transitions between postures are even more difficult to get right esp when you are first learning. Trying to keep up with a class is best kept for when you know what you are doing

Likewise it's very easy to hurt yourself in a class or a gym. It's also not easy to see from the outside what muscles is being used.

My advice would be to have a few 121 lessons and practice what you learn daily until the next lesson. As you understand how your body works better, you can learn postures by yourself so won't need 121 for ever. It's really the best way to get started

Group lessons are much more profitable for the teacher so tend to be more readily available.