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:)

Try Yoga with Kassandra. YouTuber. She does 15 mins a day courses.

Lots of comments I hadn't seen, thank you so very much. Some great information and advice here, much appreciated:)

I did the video last evening for about 10 mins. When I did the plank pose I had to keep breaking it to see the screen to watch the instructor. This wasn't a great idea.

Someone asked what the pain felt like: My arms wobbled and were shaking as they were too weak to hold my upper body up. I ought to have just stopped then. Instead I tried to breath into it, which made it worse. I only held it for 5 breaths but it has left me with a lot of wrist, finger and neck pain today. I even have a headache.
I would love some info about modifications for beginners, there is a market for this, but to be honest I fond most youtube sessions are either a vanity project or nowhere near mindful enough of the dangers. I did find a few decent ones based in India which were very relaxed and full of great explanations for the inexperienced.

I do seem to have insanely flexible hips/upper legs. I can twist them into any shape with ease so no issue with poses which utilise these areas. My weak spot are my 'costro' muscles in my chest - they hurt easily and always have. I will have to be very careful there. I really want to avoid damaging my neck!

Will check the links and read more from the suggestions here, thanks again!

Also, when I tried to move from the plank to the snake, my upper body just gave in and pushing my pelvis up really hurt my lower back. I agree that I should not have just gone into this, but i honestly didnt know it would hurt until i tried it.

I am considering learning individual poses, and finding adaptations to suit me. So shall research some and make a little plan for my practice at home.

There are only 2 groups within a large area and I do not drive at the moment. The one close by is very large, with many member in a vast hall and one instructor. Whilst beginners are welcome, the class is mixed, and I have been told that I would not get any direct help or attention. I may pop along and check it out, but for now I shall have to make the best of what is available to me.

insanely flexible hips/upper legs

I used to think that my hips were. Dry flexible. It was only once I had achieve s good alignment of my spine, with the pelvis no longer tipped forward, that I started to be able to use my glutes and abs to actually move into positions and discover test with good alignment, the weaknesses in my hips and legs started to show.

I had been using my back muscles rather than those on the front of my body to achieve positions. Good yoga teachers can help you to learn what is right and what can be changed. Not everything can change at once and the process takes time. I had got used to lower back discomfort so that I hardly noticed it until my spine get into better alignment and the backache disappeared.

There is still plenty for me to work on in yoga, it's very rewarding to see how far I have already come.

Individual work with a very conscious approach would be a good way forward. I haven't had much luck with adjustments over zoom. The part of the body that feels the discomfort id only rarely that one that needs the adjustment. Good luck.

p.s. I have often seen the advice that ten minutes a day will make for much better progress than longer at longer intervals and have experienced the same in my own practice.

Hi OP, sorry about the video. Not sure what happened there. In any case it was SarahBeth Yoga, one for posture. This one does have planks in it but fear not. She does have loads of videos that don't rely on them. I really do like her channel a lot and I did see her offer modifications, too.
Planks can be wonderful but it is definitely something to kind of build up to, I feel. Upper body strength can be build through other poses too so you're not just stuck with that one. And yeah, I was shaking like hell at first, too.

Generally for me at the start it was tempting to try and overdo everything. Contort myself as far as I could. That sort of thing. Here is where it was really useful to me to keep in mind that I am am a beginner who is just starting to build my fitness up.
Pushing yourself a tiny bit is encouraged but so is having respect for where you are right at this moment especially when you're asking your body to do things it's not normally asked to do. It is ok to go at your own pace and in your own way. The good news is that it doesn't take ages to get better at it.
But what the others are saying is true. If it's uncomfortable - modify.
But mainly - have fun. Doing a bit of stretching. A bit of relaxing. You're moving instead of staying still and that can only be a good thing.

It has helped me to watch a few videos first to familiarise myself with the names of the poses and get an idea of what I'm expected to feel. It meant that I didn't have to sift through too much information when I attempted to do it. It still felt like a lot but it definitely helped.

I had builders in today and did enough moving about tidying up after them. I reckon I am skipping yoga today. :D

Thanks @ChickNorris.
I did my 10 mins tonight and felt much better.
Chose some very, very simple poses that didn't take much out of me, and actually discovered that if i allow myself to relax deeper into them, the discomfort backs off. My body is evidently not used to relaxing. I am also learning to just lie on the mat, breathing deeply and letting my body fully flop. I must hold a great deal of tension.

I found some decent 'true' beginner videos, I think they are called 'mind body soul' (India based I think) where the instructors do go into detail about easing into the poses and offering advice and suggestions to help. I will plan a few sessions with these in mind and study more.

So glad I tried again, I was close to running for the hills.
I feel like i have had a full, all over workout, my muscles are ringing due to inactivity! I even managed to soothe my headache on the mat.

I have made another post in 'yoga' about book recommendations. I love a good read and ingest things better that way. I only have one book and it seems it only lists really advanced asanas. I would love a good book about poses and terminology for beginners that isn't 'frilly' or zany. A bit of the theory/philosophy too - so if anyone can suggest a good one, please do!

Ah that's so good to hear that you gave it another go. And that your headache disappeared.

It sounds like you're definitely going about things the right way!
And you DO feel better after yoga.

You'll see. If you stick with it there'll be a point where you'll find yourself wanting to extend your session. That'll be another nice stage.

I did feel pretty maxed out today but will be doing my own 15 minutes tomorrow.

Sorry, don't really know when it comes to books but hopefully someone will be along with a good suggestion.

Definitely make the effort to get to in person classes it's so much better to learn the poses in real life. Even if the teacher is correcting other people, their feedback is often very useful for you to check in what you're doing.

The online videos will seem much simpler once you've mastered the basics in person.

I started doing yogalates and it was amazing for stress and tension in my back and neck. Intact you've made me think I really should start it again. Louise Solomans videos were great for me as a beginner. Maybe a bit old now but so good. Here's the link. If it doesn't work she's on you tube and you can buy the dvd.
Hope it helps

www.amazon.co.uk/gp/aw/d/1409343472/ref=sspa_mw_detail_0?ie=UTF8&psc=1&sp_csd=d2lkZ2V0TmFtZT1zcF9waG9uZV9kZXRhaWwyp13NParams

There you go - the DK published (lots of pictures) B.S.K. Iyengar guide to the classic poses.

I am not a fan of Adrienne either as I think she talks too much. I really enjoy Yoga with Kassandra on YouTube. I mainly do her intermediate stuff, but she has lots of beginners videos as well. As pp said, she does morning and evening courses where each video is about 10/15 minutes, so that might suit you. I've been doing her morning videos in my lunch break as I'm often pressed for time but I need a good stretch because I'm sitting a lot.

Thanks everyone.
I am learning to search better on youtube and finding what I feel right with. I will definitely pop along to a class if there's an opening to give it a go, nothing to lose!
I have been enjoying reading the yoga threads on MN and also some good discussions on Reddit too.

This is all really good for me as it is the first time in my life that I have developed an interest in being 'in' the body.
For most of my life I have been what you might call skinny-fat, and always felt that my body was getting in the way of my mind, lol. My interests have always been more on the intellect/art/mind side of things so it is wonderful to wake up to enjoying and considering my body and how it feels. And without judgement.

Will check out yogalates!

Are there better pilates class options locally? There is an overlap in technique and teaching points that is transferable. Although I favour yoga, I would go for a good pilates class over a yoga class that doesn't work well for me. I like the flow of yoga, but the more "clinical" stage by stage form of pilates may work better for you at this point.

Hypermobility can superficially look great in yoga, but it's easy to "cheat", twist, not engage the correct muscles and risk injury. This is where a teacher is very important in being able to correct you. How a pose looks to another and feels can be very different, especially if your body doesn't give the standard cues that fit a generic video instruction.

A lot of being a "beginner" is not just learning what pose is which and how it looks, but how to "back off" and find the correct alignment which is very difficult to self-learn. E.g. in Triangle, most learners will reach down their leg a long way at a cost of twisting their hip. To correct it and slow it down to keep both hips aligned restrains the movement so superficially the move becomes less impressive as you progress.

Just a little update.

I continued with my once a day light yoga sessions and tailored some very simple poses with breathing.
Unfortunately, since I began doing it about a week ago the unpleasant feelings have persisted. I am beginning to suspect that a good teacher is needed, and might have to slow right down or stop until I can figure out what I am doing wrong.

I am so used to reading about yoga being safe, simple, relaxing. It really isn't for me, sadly. I have had several instances of vertigo since starting and have developed a pretty unpleasant pain in my neck. I haven't done anything to strain myself or contorted onto silly positions, so I have no idea what to think. I feel so unpleasant though, i will have to knock it on the head for the time being, and will see if I can have a chat with a helpful instructor. Unfortunately the class nearby wouldn't chat with me about it and the teacher was a wee bit harsh and rude on the phone when I asked about my experiences. I may wait until we move later in the year and check out what's in the new locality.

Thanks for the help and advice on this thread. I feel a bit deflated to be honest, and was so excited to begin. I simply can't risk anymore neck/head weirdness at this point and need a few days to see it it backs off.

While you are waiting for the unpleasantness to wear of, there are still poses that you can do. They are very simple ones which you might not even consider as 'yoga'

Top of the list will be 'savasana' or corpse pose. Lie on your back, legs flat and arms by your side. Tune into your breathing and just be.

Use any adjustments you might need to make yourself perfectly comfortable. A bolster or blanket under the knees can help. If you are cold a light blanket can help. Eye mask if your eyes struggle to relax.

Another pose you might try is legs up against the wall.

It's never easy being, rather than doing. And yoga can of course be very energetic. There is a lot more to yoga than just movement.

Look out for therapeutic yoga or yin yoga to get in touch with the yin rather than Yang side of yoga.

thanks, I did find savasana quite pleasurable

I have a lot of experience with meditation, so the relaxing, inner stillness thing comes naturally to me now, but those poses really messed me up. The sensation of blood flowing to my upside-down head, my heart pounding in my ears, and the disorientation afterwards have fairly put me off. I know everyone says persevere, but I have never approached a physical activity that has had such an immediate negative effect on me before. I am really wary about my neck, too. Whilst I believe discomfort is a normal part of beginner's exercise, frequent episodes of vertigo are not on that list!

I will definitely try to find a teacher to chat with and see where I go from there.

my upside-down head

Hope it goes well for you.

Just sayin' anything involving an upside down head ... may not have been exactly beginner territory.