Guest Post: Creating a Yoga Space in Your Bedroom

Today's guest post comes to us from Danielle Hegedus from Modernize. 


Via Modernize


Yoga is a great form of exercise that helps build strength and flexibility. It also calls on you to be mindful of your breathing (somewhat similar to meditation), helping you to focus, while improving your body’s physiological response to stress. As someone who has fallen asleep (more than once) mid-child’s pose, I can also attest that it can help you sleep better.


At Modernize, we like taking the time to enjoy a professionally led yoga class as much as anyone else, but sometimes hectic schedules and budget limitations make attending class a challenge. Why not create your own space for yoga in your bedroom? A few simple upgrades can transform your bedroom into your favorite yoga studio, complete with relaxing music and a wonderful eucalyptus scent that awakens your senses. Read on for tips to help you create a serene space for yoga within your bedroom. You’ll never have to worry about getting to a class on time again!


Clear the Clutter

The first principle of feng shui is to clear out clutter. An abundance of physical objects can create clutter in your mind, making you unable to concentrate as you become distracted by piles of books you have yet to read, bills that need to be paid, or a closet organization system still in its box awaiting assembly. Don’t just clear items that are in your line of sight either. Take items out of the room that shouldn’t be in the bedroom or your yoga space—televisions, computers, a treadmill, storage boxes. According to feng shui, when you clear the clutter, you create a path for energy to flow freely.


Via Modernize


Incorporate Design Elements that Feel Natural

You may love your bold red walls, but they’re not really conducive to relaxing. Create a tranquil, spa-like environment with soft neutrals, warm browns, and cool blues. Green can have a calming effect as well. You want to make your space feel light and airy. Ditch stark overhead lights and any kind of fluorescent lighting in favor of natural light and warm lamps. Choose natural fibers like cotton and linen when it comes to window coverings, bed linens, and rugs, too. Install a large mirror to make the space feel larger and to observe your body as you work on perfecting various poses.


Via Modernize


Play Soft Music to Minimize Distractions

The one downside to practicing yoga in your bedroom instead of a professional studio is that life still goes on around you while you practice. The phone may ring. Dogs may bark. Kids may knock on the door asking about breakfast. Let your family or roommates know that you’re setting aside time for yoga and that you would appreciate some quiet time. If possible, turn your ringer off and turn on some soft music to drown out the chaos around you. Experiment with nature sounds, ambient music, or classical music—whatever helps you clear your mind. Create a playlist on your smartphone that syncs up with how long you want to practice so that you don’t have to worry about looking at a clock or being jarred by an alarm. Invest in a wireless speaker so that you don’t have to navigate cords from headphones while working on difficult poses. Consider saving ten minutes at the end of your practice to do some guided meditation to help you ward off anxiety and stay focused throughout the day.


Via Mindy Schroder


Invest in a Yoga Mat

People have been practicing yoga for at least 5,000 years, which means yoga mats are a fairly new phenomenon. You don’t need one to practice, but it can be helpful (especially in a multi-functional space) in clearly defining your yoga space and serving as a tool to help you mentally switch gears into yoga mode. Your yoga mat will also provide you with all of the necessary padding and support you need, so whether your bedroom has carpet or hardwoods, you’ll be able to practice in comfort. The stickiness of the mat can also help you avoid slipping as you try new poses, and it will effectively absorb sweat. Just make sure to wipe it down with a natural antibacterial cleanser afterward to prevent germs and unpleasant odors.


Via Amazon


Experiment with Aromatherapy

Aromatherapy utilizes the aromatic essences from plants to balance, harmonize, and promote the health of your body, mind, and spirit. According to WebMD, “Practitioners of aromatherapy believe that fragrances in the oils stimulate nerves in the nose. Those nerves send impulses to the part of the brain that controls memory and emotion. Depending on the type of oil, the result on the body may be calming or stimulating.” You can incorporate aromatherapy into your practice easily by rubbing a few drops of essential oils into your hands and on your pulse points. You can also diffuse the scent throughout the room with a candle lamp. Candle lamps consist of a bowl of water over a small tea light-style candle. Add 6-10 drops of essential oil to 1/4 cup water in the bowl, and then light the candle. The flickering flame, coupled with the gentle release of aroma, will create a calming ambience for your practice.


Via Sun Yoga Way


Comments (1):

Plattershare on

This article is really amazing.thank for give such a great thought and I definatly gonna try this

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5 Restorative Yoga Poses for The Beach

The ocean naturally relaxes the mind and spirit. Taking yoga, specifically "yin" or restorative yoga, to the beach will help calm you even more–especially if you’re feeling stressed out or overwhelmed. The rhythmic crashing of the waves will actually ease your brain into alpha waves, slowing down the parasympathetic system, along with your entire body.

Sync your breath with the ocean waves while flowing through these 5 poses that will have you feeling oh-so-zen within minutes.

Tadasana (Mountain Pose)

Standing as tall as you can in Tadasana (Mountain Pose), start with your hands in prayer at your heart center. Take 3 deep breaths, connecting to the powerful beauty of the ocean. Begin to think about an intention for your practice. What do you want to energetically invite into your life? What can you let go of to make space for more magic?

Side Stretch

Inhale your arms up to the sky, reaching as far as you can. Reach your hands to the right, stretching your entire side body on the left side. Visualize your side body stretching, from your lower hips all the way to the outside of your left armpit. Exhale deeply and fully. Bring your arms back to center, and repeat on the other side.

Forward Fold

Forward fold can be done on the sand or standing up. Knees can be slightly bent as you inhale your arms over your legs and exhale as you release. If you're sitting on the ground, rag doll your body over your legs, breathing deeply for 5 rounds of breath. Relax your entire body as you breath deeply. If you’re standing up, make sure your legs are hip width apart as you forward fold over your feet. You can hold opposite elbows or just let your arms hang long. Sink in.

Pigeon Pose

Extend your torso forward across your left shin, walking your arms out in front of you and releasing your forehead toward the earth. Fold forward only after you've spent time checking your alignment and paying attention to your body. Your left knee will be to the left of your torso (with the left thigh at a bit of a diagonal), and your flexed left foot will be just alongside the right side of your rib cage. As you fold forward, turn your attention inward. We tend to hold this version of Pigeon longer than more active postures, so see if part of your practice in this pose can be to stay mentally focused once you have settled in.

Eagle Pose (with toes touching earth)

Stand in Tadasana (Mountain Pose). Bend your knees slightly, lift your left foot up, and while balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. Stretch your arms straight forward, parallel to the earth, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.

Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch your fingers toward the sky. Stay for 15 to 30 seconds, then unwind the legs and arms, and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.

You can also take a more restorative pose here by placing your toes on the earth instead of wrapping them around your ankle again. This way, you’re focusing on balance without too much effort. Connect to the energy of the eagle: focused, determined, high-flying concentration. Where can you bring more of this energy into your life?

Savasana or Seated Meditation:

End your restorative yoga with the ultimate relaxing pose–savasana. Lay a towel or blanket down and completely allow your body to sink into the earth. Allow your palms to face the sky, symbolizing an openness of acceptance. Melt every part of your body into the sand, feeling the way your body is supported and held. Stay here as long as possible. 10-15 minutes is ideal!

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  1. Pack Filling + Nutrient-Rich Snacks

Before hitting the road or the airport, pack a bag of filling, nourishing snacks. Mix up your own trail mix with carob chips, almonds, and goji berries that’ll help ward off hunger and work as a real pick-me-up. Organic dates, prunes, and unsalted walnuts or cashews also make ideal sacks since they’re the same kinds of ingredients that you’d find in most energy bars, but are more natural and have far less packaging! You can also opt for bars with clean, wholesome ingredients like Elemental Seedbars, which feature dreamy superfoods like lucuma and mulberry.

  1. Map Out the Market

The minute you get to where you are staying, figure out where the closest market, farmers market, or health food store is and immediately stock your hotel, AirBNB, or campsite with fresh veggies and fruit, almond milk, and other nourishing necessities. It can be a fun adventure to find the local, fresh gems of your destination like those fruit stands or roadside vendors. If you're in a hotel or condo, you can also request a mini fridge and a blender. Sometimes they’ll bring them with no extra charge!

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Start to scope out the healthy places to go, like juice bars, cafes, or even yoga studios, which are known to have the best green juices and kombuchas on hand. While you can always check Yelp, the locals always have the best advice. And you never know–it could blossom into a new friendship.

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The Handstand: How To Conquer This Empowering Pose

Conquering the handstand is WORK. To nail this pose, it takes A LOT of strength building. But that’s what makes it such a thrill to do. When you’re finally in it, you’re on top of the world, like you can take anything on–because you truly can. Beyond being incredible for your psyche, hopping upside down and flipping your perspective also boosts your circulation and promotes detoxification. By following these 5 tips, you’ll slowly but surely make your way into this empowering pose!

Create a strong core.

Building core strength is essential to landing that handstand. My favorite ways to strengthen my core are boat pose (navasana) and doing short circuits of slow and fast bicycle.

Do wrist stretches.

When you first start doing yoga, your wrists are always in pain. The same thing goes for handstands. Stretch your wrists out and give them some love as often as you can. Even a few minutes makes a world of difference.

Plank often.

Build your arm strength while also building core strength by doing plank pose. If your wrists are bothering you, go down to your forearms, and don't forget to breathe.

Get your chest to the wall.  

Take a downward dog pose with your bootie towards the wall. Place your feet on the wall, and walk your hands towards the wall so that your chest eventually kisses the wall. Hold for 10-20 seconds. To get out of this pose, walk your hands back out or do a sideways cartwheel.

Have a friend support you.

When you're finally ready to take the leap, have a friend support you. Have her hold onto one foot while you attempt to hop up with the other. Then when you feel balanced, have her move her hand in between your ankles and make a fist. This will help you to connect internally and lock. Bandha is a Sanskrit word meaning "lock," "seal," or "bind." There are three bandhas, and they are essentially muscular contractions that help you to breathe, focus on your awareness, keep your body strong, and give you a sense of lightness as you move through postures.

Photos by @mikiash

I'd love to hear the story of how you made your way into YOUR handstand! Please share it with me on Facebook with #MyPhilosophie!