1. Start with the right equipment!

• Yoga mat: A non-slip mat for stability and comfort.
• Aids: Yoga blocks, a yoga strap, a pillow or a blanket for support in certain poses.
• Comfortable clothing: Clothing that allows freedom of movement and does not restrict it.
• Stable internet connection: For your live online classes, a reliable connection is crucial so that you can see and hear your yoga teacher clearly.

2. Create a safe and quiet environment

• Clear a space where you can move around easily without furniture getting in the way.
• Create a quiet atmosphere: put your phone on silent and make sure you are not disturbed during practice.
• If possible, position yourself so that you can see your screen well and your camera can capture you well (if you are in a live class and want to receive feedback).

3. Pay attention to physical complaints and adapt accordingly

• Clarify previous complaints: If you suffer from back pain, knee problems, high blood pressure or other complaints, you should consult your doctor before starting yoga.
• Start gently: Avoid exercises that put pressure on sensitive areas and start with poses that promote stability, such as the quadruped position or the tree.
• Listen to your body: Yoga should never cause pain. Every exercise can be made easier with props or adjustments.
• It's your body, your yoga!

4. Choose suitable online offers

• Courses designed for beginners: Make sure that the course is specifically designed for beginners or women in midlife. These courses often take into account special needs such as joint protection or gentle stretching.
• Live courses with feedback: When you practice live, you can benefit from correction by the teacher. Make sure the instructor can see you well and give you assistance.
• Video-on-demand: For more flexibility, you can choose courses that you can access at any time - ideal for practicing at your own pace.

5. Prioritize safety and a sustainable practice

• Warm up: Always start with a warm-up phase to avoid injuries.
• Breaks are allowed: If an exercise becomes too strenuous, go into child's pose or take a break.
• Consult with the yoga teacher: Report any complaints or uncertainties before booking an online course so that the teacher can give you individual tips.