Guidance for Yoga at Home

Advice on how to be safe and effective.

Yoga is safe and effective.
But simple precautions are needed.

If you are new to yoga, new to yoga4cancer or new to developing an at home practice, we have developed the following guidance on ways to establish a safe and effective practice. We encourage you to take the time to review prior to any practice with yoga4cancer or other providers.

Important Legal Note:

The use of any information provided in the live streaming session or subsequent videos is solely at your own risk, and Yoga4Cancer, LLC and / or Yoga4Cancer Foundation, Inc will not be responsible for any harm or injury you incur as a result of such use. Talk to your licensed medical provider before beginning this yoga program. The information in the videos is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Do not disregard, avoid or delay seeking medical advice for any reason. Treat yourself with kindness and listen to your body to avoid injury.


Plan Ahead

  • Set up your practice space, including necessary yoga props
  • Set up computer, tablet or device
  • Check your internet and minimize programs that could be impacting download speed (such as Netflix, Dropbox, etc)
  • If you are participating in a live streaming class, download Zoom and locate the link provided.
  • Prioritize by allocating time and day to your calendar


The Basics

  • Wear comfortable clothes
  • Have water ready and available
  • Practice on an empty stomach
  • Set your intention: pretend you are visiting a studio or gym
  • Establish boundaries with other people to respect your space and practice time
  • Practice with curiosity
  • Practice with patience for yourself and for others.


Create Space for Yoga

  • Establish ample room to extend your arms and legs in all directions
  • Choose a clear, quiet space
  • Clear any unnecessary furniture
  • Have access to a wall or chair if possible.
  • Set the standards: no interruptions for the class duration
  • Place your computer, phone or tablet so you can see and hear
  • Remove pets (if they are distracting)
  • Put all phones on silent or vibrate

Using Technology

When using Live Streaming (e.g. Zoom):

  • Upon registration, you will be automatically provided a link to join the class.  It is provided on a confirmation page and in subsequent emails.  If you can’t find the emails, please look in your Spam or Junk folders.
  • Utilize the ‘Add to Calendar’ function provided on the confirmation page. This will help ensure you have protected the time in your schedule and have all the access details easily.
  • During the session, close all other Wifi using services, like Netflix, Email or Dropbox. This is a direct impact of your live-streaming feed.
  • Set up your phone, tablet or computer somewhere that you can easily see and HEAR the instructions. Try to focus on the instructions and listen to the voice of your teacher.

When practicing with a recorded video:

  • Maximize the screen for best viewing.
  • Locate ‘stop’ and ‘pause’ button for water breaks.
  • Set up your phone, tablet or computer somewhere that you can easily see and HEAR the instructions. Try to focus on the instructions and listen to the voice of your teacher.


Yoga props make the world better

  • Yoga Mat – not soft cushy, exercise mat
  • Towel
  • Hardwood floor best, carpet ok, avoid tile
  • Barefoot best
  • Yoga blocks or review our DIY block instruction video available
  • Chair or stool
  • Blankets – these can be yoga blankets or general home blankets.
  • Bolster – thick bed quilt, folded blankets on books, chair cushions are alternatives
  • Yoga Strap – belts, scarves, exercise bands are alternatives

Getting Started Videos

How to Sit

Three options to sit in a chair, on a bolster or on the floor.

Getting up and down

For safe transition between floor and standing poses.

Chill out option

A resting pose alternative to Childs Pose

Set up for Cat & Cow

Supporting wrists and bone weakness

Block Test

For safe and effective use of yoga blocks.

Restorative Poses

Propping recommendations

How to Sit

Propping for comfort and relaxation

Covid-19 Tips from Tari

Advice on Home Yoga Practice