THE

Beginner's Guide
TO PRACTICING
YOGA AT HOME
BY KIMMY WEST
Hi, I'm Kimmy!

DO YOU WANT TO START AN

INDEPENDENT & SUSTAINABLE
HOME YOGA PRACTICE?

You're in the right place! I'm excited to

give you the tools you need to succeed.

Starting a home practice is easier said

than done. Let me guess! You:

- Are low on time and space

- Feel like your body is too
large, inflexible, or weak for yoga
- Lack motivation to set a routine
- Don't know whether you're doing the
postures correctly
- Have children, or other commitments
that make it feel impossible to prioritize
yourself

Sound like you? Keep reading!

 My Story
Since I was a teenager, I have struggled with
my mental health.

I discovered yoga at a studio near my

university, and found that it was something
that truly helped me.

A few short years later, I jumped way out my

comfort zone, and traveled to India to
complete my Yoga Teacher Training.

Finding something that worked so well to keep

me healthy felt miraculous, so I decided I
needed to prioritize it by making it a part of
my career.

I wanted mindful movement to be a big part of

my daily life, not just something I fit in when I
had the time.

I wasn't flexible then, and I certainly couldn't

do any fancy poses!

The secret is: Start where you are.

I believe that an independent, sustainable

yoga practice that you can do at home is a
powerful skill for wellbeing that is accessible
to everyone!
What is Yoga?
The Yoga Sutras were compiled between 500
BCE and 400 CE by the sage Patanjali, in India.

The very first sutra states the definition of

yoga:

Yogah chit vriti nirodh

योगः च वृ त नरोध:)

One translation of this is:

Yoga is to stop the fluctuations of the mind.

The reality is that yoga wasn't originally about

the poses, the strength, or the flexibility. They
weren't introduced until the 20th century.

Yoga is about finding that stillness within

your mind, where your thoughts aren't
racing, and you're truly in the present
moment.

In the next pages, I'll go over the most

common boundaries people have to getting
on the mat at home (and how to break
through them).
PAGE 5 TIME

Time

HABITS Most of the activities we spend our time on during the

day are on auto-pilot. Making yoga a habit is a smart
way to make it a bigger part of your life, without
having to constantly feel like you need to find the time
in your busy schedule.

To set a new habit, don't bite off more than you can
chew. Start small. It also helps to tie your practice in
with an existing habit. For example: First, get out of
bed, and make the bed. Second, set a timer for 5
minutes, and flow!

ENERGY Are you a morning person, or a night owl? The best

time for you to do yoga is when you are naturally full
of energy.

I'm a bit of a strange case with this - I always thought

I was a night-time person, but since beginning my
yoga practice, I've realised I absolutely LOVE doing
yoga in the morning. You need to find what works for
you, and makes you feel good.

Don't try to start a practice when you're exhausted.

Do yoga during your naturally "active' period during
the day!
PAGE 6 MOTIVATION

Motivation

BE KIND A motivation killer not often recognized? The bullies

inside us all.

We put pressure on ourselves to have a "perfect" yoga

practice, and beat ourselves up when we fail.

If you have unreasonably high expectations, and beat

yourself up ruthlessly, it will be so much harder to get
on your mat! Motivation is easier to find when you're
kind to yourself.

FIND JOY Motivation naturally comes when find what you enjoy
doing.

Find JOY in your practice. Don't practice sweaty

power yoga if you prefer restorative. Don't practice
restorative if you prefer power yoga! There are so
many different ways to practice.

Find what you enjoy. When that joy comes, you'll find
yourself naturally drawn to your mat - no pesky
"motivation" required.
 PAGE 7 SPACE

Space

PHYSICAL When I studied abroad in Japan I had a tiny strip of floor

on which to practice, it was just big enough for my mat.

You need less space than you may think.

It is powerful to create a space that you keep coming

back to, in order to cement a habit. Leave your mat
there, and think of it as your "yoga space."

Even if this isn't possible, it's worth find a mat that you
like, and set it up each time for your practice. It's
obvious, but if you like your mat - you're more likely to
practice on it.

MENTAL On the other hand, some of us may have all the physical
space in the world but it's mental space we're lacking.

Mental space can come from creating a ritual out of

your practice. Treat it with a bit of respect. We often
dress up, and get excited to meet with other people -
but what about ourselves?

If it's your style, try lighting a candle, or putting on

some music to flow to. Create an ambiance of flow, and
your mind will get into the zone.
 PAGE 8 MOVEMENT

You probably think of the poses when you

hear "Yoga."

Yoga "Vyayam" are the exercises we practice

Movement
in order to find flexibility and strength in our
bodies. However, Yoga "Asana" can be defined
simply as a "steady and comfortable seat."

A flexible, healthy body can sit for long

periods in meditation. This is why we practice
the postures!

Yoga actually has 8 parts, and the postures are

just one of them. "Ashtanga Yoga" can be
translated as '8 Limbs of Yoga.' Find a chart on
Page 10.

Want to practice with me? Find a guide for a

short flow, and a link to my Class Library, on
Page 9.

Find Your Yoga Community

Practicing yoga is so much more fun, when you have a community of like-minded friends
who are going on the same adventure with you.

Having other people to chat with about the places you're struggling, and having people to
practice with and hold you accountable, is huge!

This is why I've created the Yoga With Kimmy Facebook Group, a place for you to
connect with others on a yoga journey! Join, introduce yourself to the group, and grab
some valuable encouragement.

FACEBOOK.COM/GROUPS/YOGAWITHKIMMY
PAGE 5 CLASS LIBRARY

Class Library
WANT TO FOLLOW ALONG ON VIDEO?

I HAVE A COLLECTION OF CLASSES AVAILABLE ON MY

INSTAGRAM TV, AT @YOGAWITHKIMMY, I ALSO TEACH
LIVE CLASSES REGULARLY! JOIN ME:

INSTAGRAM.COM/YOGAWITHKIMMY

Inhale Inhale Exhale

Exhale

Exhale Exhale
Inhale Inhale

Inhale

Inhale
Exhale

Exhale
Exhale Inhale

Repeat on
other leg.
PAGE 10 8 LIMBS OF ASHTANGA YOGA

8 Limbs of Ashtanga Yoga

1. YAMA: ETHICAL CONDUCT

1. AHIMSA (NON-VIOLENCE)
2. SATYA (TRUTHFULNESS)
3. ASTEYA (NON-STEALING)
4. BRAHMACHARYA (RIGHT USE OF ENERGY)
5. APRIGRAHAH (NON-GREED)

2. NIYAMA: DISCIPLINE

1.SAUCHA (CLEANLINESS)
2. SAMTOSA (CONNECTEDNESS)
3. TAPAS (HEAT, ENTHUSIASM)
4. SVADHIYAYA (SELF-STUDY)
5. ISVARA PRANIDHANA (SURRENDER)

3. ASANA: PHYSICAL POSTURES

4. PRANAYAMA: BREATHING EXERCISES

5. PRATYAHARA: SENSE WITHDRAWAL

6. DHARANA: CONCENTRATION

7. DHYANA: MEDITATION

8. SAMADHI: ENLIGHTENMENT
PAGE 11 THANK YOU

Thanks for Reading

It is overwhelming to start a yoga practice, and you're not alone!

This guide only scratches the surface of what yoga has to offer.

Do you have questions? I'm here to help!

Click here to join us at the Yoga with Kimmy Facebook Group!

FACEBOOK.COM/GROUPS/YOGAWITHKIMMY

Also, feel free to send me a direct message my Instagram:

INSTAGRAM.COM/YOGAWITHKIMMY

Enjoy your practice!

Kimmy