Yoga for beginners at home, start your yoga practice today


We often get asked for more Yoga for beginners at home. We hear you! We thought we’d share our steps to creating an amazing home yoga practice as well as some of our favourite yoga for beginners postures. All of these Yoga postures are perfect if you’re just starting out. 

One of the reasons we love Yoga so much (especially the Yoga we share inside MerryBody Studio) is because it’s a safe form of movement for all ages and abilities. Unlike running or heavy weightlifting, or any other movement that puts a whole heap of pressure on your joints and your body, Yoga is based on strength and flexibility. It’s not about pushing and pushing until you can’t go any further. It’s more about starting where you are at and moving from there. Yoga, translates to unity. Unity of the mind, body and heart.

How handy that Yoga also de-stresses the mind and body, creates flexible muscles, joints and mind AND builds strength and increases bone density. We’re just scraping the edges here. Yoga is so much more than that and you’ll see and feel all of this and more when you start to welcome in a consistent Yoga at home practise. 

Here are our steps to create a Yoga for beginners at home practice…

Set aside space

Choose a room or space where you will practise your at home yoga again and again. It helps if you can set up your mat and leave it out. This way you’ll see it and feel more inspired to stick to your Yoga practice.

You can keep it simple with just a mat (heck, you don’t even NEED a mat!), or maybe you would like to add some candles, some dim light, some inspirational quotes.

One of our MerryBody Members recently shared their space with us… so pretty and SO inviting…

yoga-for-beginners-at-home-practise-space (1)

If, when, then

We all know about goal setting, right? RIGHT! But it’s not enough to say I will start to practise yoga at home… you need to create an If, When, Then implementation plan. And it’s REALLY simple. 

We learnt this from Robert Cialdini. The idea is that you write down one or several If, When, Then statements that will help you stick to your goals and create new habits. Here’s an example…

IF it is Monday, Wednesday or Thursday…. WHEN I wake up… THEN I will do my Yoga for beginners at home postures. 

Maybe for you it’s…

IF it is a weekday… WHEN I get home from work… THEN I will do 10 minutes of Yoga. 

Can you see how this will work? The amazing thing is this implementation plan can work with ANY goal, whether it be health, career, family whatever focus. Try using the If, When, Then implementation plan and see yourself actually reach your goals. 

Follow online classes 

You can definitely check out the Yoga for beginners postures below and simply hold these for 5-10 breaths each. However, you can totally take your Yoga at home practice to the next level by finding online classes and having expert teachers guide you along your Yoga journey. You will feel much more supported and inspired. 

This is where MerryBody Online Studio is going to be your new best friend. A brand new class is unlocked each and every week (so you’ll never be bored) plus, there’s an entire library of previous classes to check out as well. Unlimited, 24/7 access to Yoga, Pilates and Meditation. 

We have a 21 Day Yoga Challenge starting on Tuesday 28 May inside the Online Studio! You have to be a member to take part. It’s 21 Days. 21 classes. We do it together. We feel the magic!

This would be the BEST way to begin your Yoga at home journey! You can join us here!

Yoga for beginners at home postures 

Give these 5 postures a try and see how you go! Try to keep your breath steady, breathing in and out through the nose. Remember, it’s not about what it looks like, it’s about what it feels like! Plus… practise makes progress! 

Downward Facing Dog (Adho Mukha Svanasana)


You will see Downward Facing Dog in pretty much every Yoga flow (minus Yin practice). For your Downward Facing Dog, feet are hip-width apart, hands are shoulder width apart, pull your belly button toward your backbone. Press your heels down toward the Earth, they may not reach and that’s ok. Pull your shoulders down, away from the ears. Relax the head and neck.

Hold for 10 breaths.

Low Lunge (Anjaneyasana)


Oh feel the stretch in the hip flexor! For your Low Lunge, ensure the feet are hip distance apart. There should be a 90 degree bend in the front knee, it should be just above the ankle. Sink deep into the hips, but keep them square to the front of your space by pulling back the front hip and drawing the back hip forward. Squeeze the booty.

Hold each side for 10 breaths.

Childs Pose (Balasana)


You can either have your knees together or apart for Childs Pose, in both variations the toes touch. Allow your heart to melt over the thighs, bringing your third eye (forehead) to the Earth. Arms can be outstretched, adding a stretch of the shoulders, or by the side for a more restorative posture.

Breathe and hold for 2-5 minutes.

Seated Forward Fold (Paschimottonasana)


Seated Forward Fold is perfect to stretch the hamstrings (back of the legs) as well as the spine and neck. Have both legs out long, gently untuck the butt cheeks. As you inhale lengthen the spine and as you exhale melt over the thighs, reaching for the feet, ankles or calves. You can bend the knees as much as you need to make this comfy for you.

You can hold this posture for 2-5 minutes.

Supine Twist


Oh seriously this is the BEST posture ever. Twisting out the spine, releasing any pressure around hips and lower back.

Start by lying on your back. Bring your right knee into your chest, give it a little squeeze and then roll it across your body all the way to the left hand side. Ensure the knee and foot find the Earth. You can use your left hand to keep the right knee down.

Take a deep breath in and as you exhale allow the right arm to peel open. You can gaze toward the right hand or up toward the sky. Breathe and hold for 2-5 minutes. 

Yoga for beginners at home video

If you LOVED these postures… then you’ll also love this Yoga for Beginners class…


Plus… if you’re ready to take your Yoga at Home practice to the next level… come and join us inside MerryBody Online Studio! Where you get unlimited 24/7 access to Yoga, Pilates and Meditation classes. 

You’ll never hear us talk about weight loss, or how many calories you’ve eaten… MerryBody is about learning to accept and respect our amazing bodies and moving as an act of JOY (rather than punishment).

As always, if you have any questions feel free to reach out! We love hearing from you!

Always merrymaking,

Emma + Carla

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