How to Begin Yoga at Home In 2026
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New to Practicing Yoga? Here’s Everything You Need to Get Started

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Published on March 6, 2026
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I’ve been practicing some form of yoga since I was 16 years old. It’s one of those flow state (meditative, yet active, and somewhat challenging) activities that always makes me feel calmer. By moving fluidly through poses, I can feel myself regaining balance and stability that I may have lost throughout the day. That’s why I love doing it right after work when my mind’s typically all over the place.

I mainly practice vinyasa yoga, which is “more like a flowing dance where you move from one pose to the next with your breath,” said Jem Mantiri, a registered yoga teacher practicing in Rotterdam, South Holland, The Netherlands. But there are other yoga practices, such as hatha and yin, which are more static and help with alignment and stretching. Yoga has a slew of potential health benefits, from lowering blood pressure to mitigating chronic pain.

 This is why I try to practice at least twice a week.

If you’re interested in starting a yoga practice at home, I’ve got several product recommendations for you that have become trusty staples in my own practice. I also spoke with a few professional yogis and a physician to learn the benefits of yoga, as well as what tips they recommend for beginners to help them start out on the right foot (literally).

When to Consult a Doctor

Yoga can get progressively more challenging as you build out your practice. If you push yourself beyond your body’s limits, that’s when injuries can happen. When you’re “doing poses that require a great deal of strength, and [you’re] not able to support them, you overstress other muscles that need to compensate,” said Danielle Diamond, long-time yoga instructor and creator of Xen Strength Yoga in Palm Beach Gardens, Florida. If you think you’ve injured yourself, Diamond said to immediately stop what you’re doing and rest first, then ice the injury if there’s swelling.

“Nerve pain that travels down an arm or leg, numbness and tingling, inflamed joints, or soreness that persists past 72 hours after a workout are all possible indicators of an injury,” said Roberto Valledor, MD, a board-certified Family Medicine physician practicing at Dr. V Health in Mission, Texas. “Similarly, if you’re feeling acute, stabbing pain in your neck or back, you should discuss with a practitioner, as both are common sites of disc and nerve damage.”

The Fundamental Yoga Props

fundamental yoga tools
Everyday Health
Whether you’re just starting out or an advanced practitioner, there aren’t a ton of props you have to worry about for yoga. The ones I’ve outlined below aren’t all necessary, but they can certainly help support you as your body learns the various poses.
yoga mat

A Reliable, Comfortable Mat

Gaiam Yoga Mat - Classic 5mm

Buy at Dick's Sporting Goods $24.99

The only prop experts say you absolutely need to practice yoga is a yoga mat. A good yoga mat will help keep you from slipping while you’re in balancing postures and protect your joints when your body’s on the floor. I’m a huge fan of this Gaiam mat; it’s not too thick or too thin, and holds up well to my curious cats who like to claw at it. It truly is non-slip and comes in a variety of colors and patterns. There are certainly fancier mats out there, but this one performs comparably well to many of them (and I’ve tested several).

yoga mat

For Better Joint Protection

Retrospec Solana 1” Yoga Mat

Buy at Retrospec $39.99

If you have sensitive knees or old joint injuries, you might prefer a mat with more cushioning. Retrospec’s got the perfect mat for that. This mat has all the same benefits as the one above, but it’s almost five times as thick — 1 inch (in.) — meaning you’ll be more protected from those uncomfortable joint twinges we’ve all felt (if we’re over 30).

“As someone with knee issues, I really appreciate how thick it is,” said editor Ashley Ziegler. However, she noticed it isn’t “quite as grippy” as other yoga mats she’s tried.

yoga mat

An Eco-Friendly Option

Jade Harmony Yoga Mat

Buy at Jade Yoga $99.95
Yoga mats are often made with PVC, a common type of plastic that’s not environmentally friendly and contributes to microplastic pollution.

 This mat from JadeYoga is different — it’s made from non-toxic natural rubber from rubber trees, which is a renewable resource, so you’ll feel great about this purchase. The company says it also plants a tree for every yoga mat sold, so even though it’s a pricier pick, you’ll be directly contributing to a greener planet. We love that it comes in various colors and two lengths. Our tester JT thought the mat had a great grip, and “loved the cushioning and support. My knees were so comfortable and not in pain when all of the weight was on my knees.”
yoga strap

A Sturdy Yoga Strap

Lululemon Stretching Strap

Buy at Lululemon $34

A yoga strap is a helpful tool for static stretching poses, but it can also help keep you stable in a position that may be more challenging for you. “A yoga strap is highly underrated,” said Amy Landry, a senior yoga teacher based in Newcastle and Melbourne, Australia. “It is fantastic for using around the feet in seated forward folds, but it can also be bound up and looped around the arms or thighs in various postures to help contain the position and bring great stability.”

I love this strap from Lululemon because it's stretchy (most traditional yoga straps are made of non-stretch material) and has a few different loops you can hook into. These loops can help you increase your range of motion over time.

yoga blocks

Eco-Friendly Yoga Blocks

Trideer Cork Yoga Blocks, 2 Pack

Buy at Trideer $29.99
A pair of yoga blocks is ideal for beginner yogis because they’re designed to make postures a bit easier to get into and/or stay in longer. For example, if you’re doing a forward fold (a common pose in yoga where you simply bend at the waist and reach for the floor), you might put a block under your hands to help you fold more comfortably if you’re not quite able to reach the ground. I like this sustainably made pair of cork blocks by Trideer. They’re more substantial than foam blocks, and their uneven texture helps you hold onto them.
weighted bands

For Some Added Resistance

BetterMe Adjustable Weight Bands

Buy at BetterMe $69
Okay, so weights are absolutely not a necessity for your yoga practice, but I really like using them in mine to make some poses a bit more challenging. “I see this in my students constantly — they plateau with yoga alone, add weights, and suddenly everything shifts,” said Diamond. She suggests incorporating weights anywhere from two to eight pounds (lbs.) to help build muscle and boost bone density (which is especially helpful if you’re over 40 and were born with a uterus).

These one-pound weight bands are a perfect starter set and come in several cute colors, so you’ll be sure to find a pair that appeals. I love that they’re adjustable and not so wide that they feel uncomfortable on your wrists or ankles.

Apparel for Your Practice

yoga pants
Everyday Health

The great thing about practicing yoga is that you can pretty much wear whatever you want, as long as you can move comfortably in it. “Some people feel more comfortable practicing in loose, breathable clothing. Others prefer yoga leggings and fitted tops or sports bras, which allow them to see their alignment better in a mirror,” said Jenny White, a yoga instructor of 15 years based in Denver and Hawaii, and founder of The Kai Life. I’ve got options for both styles below.

yoga leggings

Comfy and Chic Yoga Pants

Quince Ultra-Form High Rise Legging

Buy at Quince $39.90

The “best” workout leggings are frankly subjective; people have very different body types and needs, so I don’t believe there can be one universal best. I’m partial to this pair from Quince. They’re soft, smooth, and come in 15 gorgeous colors. They have light compression that never feels too constrictive (you don’t want heavy compression for yoga), and they’re made from moisture-wicking fabric, perfect for when you break a sweat on or off the mat.

They come in 21, 25, and 28-inch lengths (the 25-inch hits right at my ankle, and I’m 5’4”) in sizes XS to XL. I do wish they were more size-inclusive, but hopefully Quince plans on expanding the range. I’ve never found a more flattering fitting legging (and I’ve tried my fair share). The fact that they’re under $40 is just icing on the cake.

joggers

If You’re More Into Joggers

Vuori Performance Jogger

Buy at Vuori $110

If you prefer to wear looser pants, I’m a huge fan of Vuori’s Performance Jogger. They’re the joggers that made the brand famous, and for good reason: they’re some of the most comfortable pants I’ve worn, and they’re super flattering to boot. They come in five core colors (which lean neutral) and two lengths in sizes XXS to XXL. They’re meant to look a bit cropped, which suits my petite frame well. 

I love that they’re made with 89 percent recycled polyester. The wide waistband never pinches, and there’s a drawstring to adjust the fit. Also, it has nice, deep pockets. The only downside: the seams do pill a bit after several washes, but you can mitigate that by turning the pants inside out before throwing them in the washing machine (I’m just lazy). 

grip socks

For the One with Cold Feet

Your Reformer Crew Grip Socks

Buy at Your Reformer $16.50

You don’t have to practice yoga in socks, but many people prefer it, especially if they have consistently cold feet or live in a colder climate. Since regular socks will have you sliding all over the place, I recommend these adorable grip socks. They come in a variety of colors and patterns that should add some pizazz to your practice. Sizing is available in S, M, L, but only accommodates up to a women’s size 11, so I do hope they expand that soon. There is some slight compression at the arch, which may help a bit with balance.

Recovery Tools

recovery tools
Everyday Health
Yoga can be restorative, often focusing on deep stretching that “can help you sleep better and reduce muscle strain, since it focuses on slow, deliberate movements and breathing,” said Dr. Valledor. However, it is still possible to overextend yourself. “Many people take yoga to be a low-intensity exercise and feel the need to push themselves into deep poses, even if it requires using their strength to get there,” he continued. If this leads to muscle soreness or tightness, here are some restorative tools you can use within and after your practice.
foam roller

For Rolling Out Sore Muscles

Oceanfoam Tidal Roller

Buy on Amazon $58

Foam rollers are great for massaging your muscles. We love this one especially for its wavy ridges, which help enhance its massage capabilities. You can lie your body across it and move up and down for a full-body release, or work on targeted areas like the back or hips. I love just arching over it for a good heart-opening stretch.

“Depending on how tight my muscles are, it can hurt, but I instantly feel a sense of ease and relief after,” said writer Julia Childs Heyl.

mini theragun

For Targeted Recovery

Therabody Theragun Mini

Buy at Nordstrom $219.99
A massage gun shouldn’t be part of your practice, but it can certainly make an appearance after, if you’ve developed any tightness during your workout.

 This mini theragun from Therabody may look little, but it packs a punch. It has three massage speeds and comes with an app if you want a guided massage session. It’s also super lightweight, making it ideal for traveling. A word of caution: Be careful to not overdo it in one area, even if it feels good at the time. I’ve done that, and it led to more soreness and skin irritation, neither of which was fun.
massage ball

For Myofascial Release

FITZELAR Massage Lacrosse Ball

Buy on Amazon $9.99
It may look unbelievably simple, but this little rubber ball does wonders for targeted myofascial release. Myofascial release addresses the connective tissues between the muscles, which can get tight after workouts.


I have a few of these balls, and I love to lie on them during shavasana (corpse pose), and let my fascia just relax over them. It can hurt a bit if the area is especially tight, but eventually it feels amazing, and can be the difference between me waking up with knots and, well, not. 

Useful Accessories

yoga book and towel
Everyday Health
None of the tools below are necessary to start practicing yoga, but they’ve all been exceedingly helpful for me as I’ve developed my practice. If you want to always be prepared, these are some items you may want to have on hand.
microfiber yoga towel

A Multi-Use Accessory

Shandali Hot Yoga Towel

Buy on Amazon $21.99

You don’t have to be in a hot yoga class to appreciate a good yoga towel. Aside from mopping up sweat or wiping off your mat, it can easily be rolled up and used as a bolster if you want more support in a particular posture. This towel from Shandali is great because it’s made of microfiber, which is highly absorbent. It also has no-slip silicone dots on one side that can help it stay rolled up or flat on your mat, depending on what you need.

water bottle

To Quench Your Thirst

CamelBak Eddy+ 33.8 oz Insulated Stainless Steel Water Bottle

Buy on Amazon $39
This one’s a bit of a no-brainer: it’s important to drink water when you’re moving your body (whether you’re practicing more active or passive yoga).

I love this stainless steel water bottle from CamelBak for its durability and how it encourages me to drink more water. I don’t know what it is about the bite valve, but it makes sipping water easier and more fun (at least for me). I also enjoy that I can grab it by the handle and clean its parts quickly. Finally, it’s mostly metal, meaning you’re reducing your exposure to microplastics. My only complaint is that the bite valve can get moldy if you forget to clean it for too long.

book on yoga

For a Deeper Education

Science of Yoga

Buy on Bookshop.org $23.29

There’s so much to learn about how yoga can benefit the body and mind. If you’re like me and you like thumbing through an actual book with pictures rather than asking the internet to answer random questions, I encourage you to check this one out. Illustrations demonstrate how your muscles, joints, and tendons change and adjust to different poses, and the pages offer specific asanas that can help address chronic issues such as lower back pain and anxiety.

Does Yoga Count as Strength Training?

The professional yogis I spoke with essentially said it depends on how you practice. “You're definitely building strength, especially in your core, arms, and legs, when you're holding poses like plank or the balancing poses,” said Mantiri. “But it's not the same as lifting heavy weights at the gym. Yoga gives you functional strength. You're using your body weight as resistance.”

“If you don’t do resistance training or lift weights already, then using your own body weight in yoga can be a great start,” explained Fiona Jalinoos, a certified yoga and pelvic floor yoga teacher based in Larchmont, New York, and offers classes online. “However, it isn’t a substitute for those things, and to develop or maintain muscle mass (especially in later life), you’ll need to lift weights beyond your own body weight, ideally.”

“[Lifting weights] allows for progressive overload that yoga alone can't provide, which is essential for muscle growth and targeted strength,” said Diamond.

 That’s why when she turned 40, she began adding weights to her practice and integrating them into her yoga sculpt classes.

What Types of Yoga Are Good for Beginners?

Beginner yogis can really try any practice that interests them, but some may be more challenging than others. vinyasa, for example, is quite active and may be a bit too intense for someone just learning the various poses.

White suggests trying hatha yoga first. “Hatha is the classic foundational style of yoga,” she said. “It moves at a slower pace. It’s the perfect method for beginners because it focuses on learning the basic poses, alignment, and proper, effective breathing.”

Jalinoos recommended yin yoga. “Yin is a practice where poses are held for a long time (one to three minutes for beginners). Classes will focus on just a few poses, and the idea is that your muscles and connective tissue will begin to stretch and open the longer you hold the pose. It can be a very calming practice for the nervous system.”

What Are Some Beginner-Friendly Yoga Poses?

The yoga instructors I spoke with all agreed it's best to start with simpler, grounded poses that you’ll often come back to in your practice. Jalinoos gives great explanations of these:

“Tadasana (mountain pose): Just standing still (with your arms stretched out a bit) and noticing your breath and your thoughts is a whole yoga practice in itself!”

“Bhujangasana (cobra pose): This pose is great for developing back strength, which is something a lot of people need in a world where we are all hunched over computers and phones,” said Jalinoos. Lie flat on your stomach with your hands pressing down on the floor by your shoulder blades. Slowly press your upper torso up off the ground until your spine curves a bit backward. Hold for a few seconds, then lower back down.

“Uttanasana (standing forward fold): great for stretching out your hamstrings and getting rid of some stress,” Jalinoos noted. Start by standing up straight, then bend forward at the waist until the top of your head is parallel to the ground. It’s okay if your hands don’t quite touch the ground.


Sukhasana (sitting cross-legged): “Opens the hips and helps you practice sitting up tall. From here you can twist and bend side to side and forwards which encourages spinal flexibility,” explained Jalinoos.

What Are Some Lesser-Known Benefits I Can Expect from Yoga?

We’ve already gone over the obvious ones above (strength, flexibility, better balance, etc.), but the experts I spoke with had a few more that definitely made me feel better about having a regular practice.

Improved Posture: “Nobody wants tech neck, but most of us are getting it,” said Diamond. “Yoga strengthens the muscles responsible for keeping you upright and counteracts the hunched-over-devices position we're all guilty of. Better posture means less pain and more confidence.”

Better Sleep: “Focus on deeper breathing and relaxation helps ‘turn off’ your busy brain at night, and signals your body that it's time to rest. Many beginners experience faster and more quality sleep after beginning a yoga practice,” explained White.

“Beyond the physical stuff, most people find they have better body awareness,” said Mantiri. “Some people notice reduced joint stiffness, [too].”

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Ally Hirschlag is an award-winning journalist with over 10 years of experience editing and writing health, fitness, beauty, lifestyle, and science content. Her work has appeared in National Geographic, The Washington Post, The Guardian, Weather.com, People, BBC Future, Audubon, Scientific American, and Smithsonian Magazine, among other publications. Hirschlag was most recently an associate editorial director for Byrdie.

She's an avid product tester with considerable experience testing skin care, hair care, fitness, fashion, and health-related products. She's also the daughter of an oral surgeon and can tell you about a long list of dental and gum-cleaning products you should be using.

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Ashley Ziegler is a full-time writer with extensive experience covering women’s health, babies' and kids' health, mental health, and wellness. Her work has appeared on websites including The Bump, Health, Pregnancy & Newborn, People, Parents, Romper, Scary Mommy, and more.

Before transitioning into her full-time writing career, Ashley worked in the departments of pediatric cardiology and general medicine at Duke University Medical Center, and later at the North Carolina Medical Board. During undergrad, she majored in communications at Purdue University and then earned her master’s degree with a concentration in healthcare management from Indiana Wesleyan University.

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Julia Childs Heyl, MSW, is a California-based clinical social worker and mental health writer. Her writing often focuses on mental health disparities and uses critical race theory as her preferred theoretical framework. She has been published by Verywell Mind, Health, Parents, Shape, Yahoo, and more.

In her clinical work, Julia specializes in treating people of color experiencing anxiety, depression, and trauma through depth therapy and EMDR (eye movement desensitization and reprocessing) trauma therapy. Identifying as a holistic-minded clinician, Julia views mental health as a relationship between the soul, self, and systemic structures in our lives. Her formative training includes developing mental health programming specifically for Black survivors of domestic violence and sexual assault and conducting research on generational trauma within the Black community.

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Resources
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  4. Ferreira RM, et al. The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of Functional Morphology and Kinesiology. September 18, 2023.
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