Yoga is one of the best exercises you can do for your body and mind. Though many studios offer yoga classes and practicing on your own has benefits as well, if you don’t have a mat and want to practice your poses at home before creating a routine, try any or all of these styles at home in the comfort of your own living room!
8 Last Minute Ways To Practice Yoga When You Don’t Have A Mat
If you find yourself without a yoga mat and in need of a quick yoga fix, don’t worry! There are plenty of ways to practice yoga without a mat. Here are a few last minute ideas:
1. Use a towel. A towel can be used in place of a yoga mat for many yoga poses. Simply lay the towel flat on the ground and use it as your mat.
2. Practice on carpet. If you have carpet in your home or office, you can use it as your yoga mat. Just make sure to remove any shoes or socks so you have a clean surface to work with.
3. Go outside. grass, sand, and even concrete can be used as a makeshift yoga mat. Just be mindful of any rocks or sticks that might be in your way.
4. Get creative with props. If you have any blankets, pillows, or towels around, get creative and use them as props for your yoga practice. You can use them for support in various poses or to add extra comfort.
With these last minute ideas, you can easily get your yoga fix even when you don’t have a mat!
Herbal Bath.
When it comes to yoga, you don’t need a lot of fancy equipment to get started. A mat is certainly helpful, but if you don’t have one handy, there are plenty of other ways to practice. One simple way is to take an herbal bath.
Herbal baths are a great way to relax and rejuvenate the body. You can add any number of herbs to your bath, depending on what you’re looking for. For relaxation, try chamomile or lavender. For detoxification, try adding ginger or turmeric. And for a boost of energy, try rosemary or peppermint.
To make an herbal bath, simply add a handful (or two) of dried herbs to a bowl and pour boiling water over them. Let the mixture steep for 5-10 minutes, then strain it into your bathtub. Soak in the tub for 20-30 minutes, then rinse off with cool water.
Purposeful Walking.
1. Purposeful Walking
Walking is one of the simplest and most effective ways to get some yoga into your day. It can be done anywhere, and you don’t need any special equipment. Plus, it’s a great way to get some fresh air and move your body.
To make walking a more purposeful practice, focus on your breath and take time to notice the sensations in your body. As you walk, pay attention to the contact between your feet and the ground. Feel the muscles in your legs working as you move forward.
If you can, find a quiet place to walk where you won’t be distracted by things around you. This will help you to really focus on the sensations in your body and connect with your breath.
Yoga in Your Car.
1. Yoga in Your Car
If you find yourself without a yoga mat and in need of a quick yoga fix, your car can be the perfect place to practice. While you won’t be able to do all the same poses you would on a mat, there are still plenty of ways to get your yoga on while you’re on the road.
Here are a few poses you can try out in your car:
– Seated forward bend: Sit up straight in your seat with both feet flat on the floor. Take a deep breath in and as you exhale, hinge at the hips and fold forward, letting your body fall over your legs. Relax your neck and let your head hang heavy. Hold for 5-10 breaths before coming back up to seat.
– twists: Sitting up tall in your seat, take a deep breath in and as you exhale twist to the right, placing your left hand on the back of the seat and reaching your right arm across your body. Hold for 5-10 breaths before repeating on the other side.
– eagle arms: Start by sitting up tall in your seat with both feet flat on the floor. Bring your right arm under your left and then reach up overhead, threading the right arm behind the left. If possible, clasp hands together or hold onto a strap or scarf wrapped around both arms just above the elbows. Gaze over your left shoulder and hold for 5-10
Full Body Push Ups.
1. Full Body Push Ups
Start in a plank position with your hands and feet shoulder-width apart. Bring your right foot up to meet your right hand, then return to the starting position. Repeat with your left foot and left hand. Keep your core engaged and back flat throughout the movement.
Cat/Cow Pose on the floor.
If you don’t have a yoga mat, you can still practice your favorite poses. One pose that is great for beginners is cat/cow pose. This pose is done on the floor and helps to stretch the back and neck. To do this pose, start on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin to your chest. Repeat this pose a few times, moving slowly and smoothly with each breath. You can also try other beginner-friendly yoga poses such as mountain pose, downward facing dog, or child’s pose.
Yoga for Kids (or kids at heart).
1. Yoga for Kids (or kids at heart)
No mat? No problem! Here are three kid-friendly yoga poses that can be done without a yoga mat:
1. Warrior III: Stand with your feet hip-width apart and your arms by your sides. Shift your weight onto your left foot and lift your right leg behind you, keeping your hips squared to the front. Reach your arms out in front of you, parallel to the ground. Gaze forward, keeping your neck in line with your spine. Hold for 5-10 breaths before switching sides.
2. Cobra Pose: Lie on your stomach with your feet hip-width apart and your hands placed palms-down beside you, shoulder-width apart. Pressing into your hands, lift your chest off the ground and open up through the front of the body. Hold for 5-10 breaths before releasing back down to the ground.
3. Downward Facing Dog: Start on all fours with your wrists directly under your shoulders and knees under hips. Tuck your toes under and lift up through the hips, straightening the legs and bringing them into alignment with the arms while simultaneously pressing the heels back towards the ground behind you until you reach a “V” shape position with the body. Relax into the stretch for 5-10 breaths before coming back to all fours or standing up to complete the pose.
Side Plank.
Assuming you don’t have a yoga mat and don’t want to make a trip to the store, there are still plenty of ways to practice yoga without one! Here are four moves you can do from the comfort of your own home:
1. Side Plank – Start in plank position with your feet hip-width apart. Bring your left hand to your left hip and roll onto the outer edge of your left foot. Stack your right foot on top of your left and turn your hips so they’re parallel to the floor. Extend your right arm straight up toward the ceiling and hold for three deep breaths. Return to plank position and repeat on the other side.
2. Downward Dog – Start in plank position with your feet hip-width apart and your hands shoulder-width apart. Step back with your feet until they’re in line with your hands (a). Press into your palms and lift your hips up and back until you form an inverted V shape (b). Relax your head between your arms and hold for three deep breaths (c). return to plank position (d) and repeat two more times before moving on to the next pose.
3. Warrior III – Start in mountain pose with your feet hip-width apart (a). Shift all of your weight onto one leg as you lift the other leg behind you, keeping it inline with your hips (b). Reach both arms out in front of you at shoulder height, keeping them parallel to the ground (
Making Peace with Movement
If you’re new to yoga, the thought of moving your body in unfamiliar ways can be daunting. But don’t let that stop you from enjoying the many benefits of this ancient practice! There are plenty of ways to get your yoga fix without a mat.
Here are a few ideas:
1. Find a park or another green space where you can do your yoga moves on the grass.
2. Use a towel instead of a mat – just make sure it’s not too slippery.
3. If you’re traveling, take advantage of hotel rooms and other spaces with hardwood floors. Just be careful not to damage any furniture!
4. Get creative and use whatever you have around the house – blankets, cushions, pillows… anything goes!
5. Don’t forget that you can always practice yoga in your own home, with or without a mat.
So get out there and start exploring all the different ways you can practice yoga!
