Although attracted by yoga, it is not possible for many to regularly attend a course: work and family commitments, economic needs, particular lifestyles may be incompatible with having a weekly commitment at a yoga center.
Such contingencies, however, must not discourage the aspiring yogi who can take the first steps in this wonderful world even alone.
Since " Even a journey of a thousand miles starts with one step " there is no reason not to start this fascinating journey starting from one's own home.
The house of Yoga is ... yours!
If you practice at home, you need some preparatory steps to the yoga session so that it can take place comfortably and without interruptions. First, choose a room and don't change it .
There is no need for special materials or an ad hoc "scenography", a mat is more than enough. If you want to enrich the environment with candles, incense, soft lighting, nothing prevents you from doing it, but these elements remain accessories.
Fundamental is to dedicate to yoga a time that is "authentic", without external distractions : cell phones off, telephone disconnected and, if possible, the absence of any annoying roommates.
Yoga as a disposable workout
Do-it-yourself yoga asanas
The first universe that the beginner must discover is that of the asanas, or postural attitudes of yoga. He will explore them primarily from a muscular-articular point of view, then, with practice, even subtle and mental. But which one to choose from the hundreds of positions (and versions of each position) that this culture has developed?
It would be misleading to classify asanas in "easy" and "difficult" because the degree of difficulty cannot be established a priori, but depends on the practitioner. The fact remains that some positions are considered "advanced", because the millennial experience has shown that most of the students take a long time to make them their own.
An inevitable exercise and, generally suitable for everyone, is the sun salutation. There are countless versions, one can take as a reference the one proposed by Andre Van Lysebeth or by some other authoritative master. This sequence of moving asanas presents no particular difficulty and the practitioner can perform each posture according to his or her possibilities.
From the dynamism of the sun salutation it is advisable to pass to the static phase of the lesson which can be more complex both physically and mentally. The term "asana" in its strictest definition means the sitting positions, so you can start from these by choosing those with which the student can be familiar because they are also used in traditional gymnastics. For example, the position of the clamp, the ground triangle, Maha Mudra, Janu Sirsasana, are all examples of forward bending. Regarding backward bending, the simpler variants of the bridge position ( setu bandhasana ) and the locust ( salabhasana ) can be easily mastered with practice .
Useful tips for DIY yoga
Remember that yoga is NOT a mere physical exercise, so the postures must be accompanied by an attention to the breath that must be constant. This attention should lead to a complete concentration on the asana at least as long as it is comfortable. When the maintenance time is considered performed (from a few breaths to a few minutes), the asana is dissolved and the relaxation phase can be carried out which can be performed on the ground ( position of the corpse, savasana ), crouching ( position of the child, balasana ) or sitting ( perfect position, siddhasana ).
These few tips are an encouragement for all those who decide to approach yoga on their own, but a qualified teacher is an important help, not to mention irreplaceable, for anyone who wants to deepen the path of yoga.
It is said that "the master arrives when the student is ready ": waiting for the teacher to arrive, there is nothing wrong with moving forward alone and working with the best teacher that exists. Ourselves.
 The practitioner will find extensive explanations of these asanas in many texts as well as on the web. They do not have particular contraindications, as long as the student is healthy and without particular pathologies and they are performed with caution and attention