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<\/a><\/p>\nPhoto: James Bombales<\/em><\/p>\n Does trekking to your local yoga studio in the dead of winter have you thinking namaste at home instead? Thanks to mobile apps and online platforms, it\u2019s never been easier to perfect your bound side crow from the comfort of your living room. To get the most out of your yoga practice, however, it\u2019s important to create an environment where you can not only spread out, but chill out. <\/span><\/p>\n For tips on designing a zen-like yoga and meditation space in your home, we turned to <\/span>Sadie Nardini<\/span><\/a>, an Anatomy of Yoga-certified instructor and the founder of The Yoga Shred\u00ae\ufe0f, a new HIIT and Yoga Fusion style. Here the Santa Barbara, California-based yogi and <\/span>Instagram superstar<\/span><\/a> shows us how it\u2019s done.<\/span><\/p>\n\n Photo: James Bombales<\/em><\/p>\n \u201cYou\u2019ve got to be able to stand tall with hands up, and then if you’re into a more aerobic style \u2014 to jump up \u2014 and not touch the ceiling,\u201d explains Nardini. \u201cTechnically, you only need about three feet all around a yoga mat to do a full yoga routine, and I have clients who have to practice in their bathroom to get away from the kids, but doing Sun Salutations in a closet-sized space isn\u2019t the most Zen, so as large a room as you\u2019ve got available where you won\u2019t be disturbed for your practice.\u201d<\/p>\n While the living room may offer the most space, if your roommate is in there watching <\/span>The Bachelor <\/span><\/i>you\u2019re likely to get distracted (\u201cDemi did what??\u201d). \u201cTake it out of a highly trafficked area and into a spot where you can close the door and enter a solo oasis,\u201d says Nardini.<\/span><\/p>\n Photo:\u00a0James St. Vincent<\/a><\/em><\/p>\n \u201cYou want your space to radiate good vibes, and the thing that ruins great energy the fastest is clutter,\u201d insists Nardini. \u201cMake sure your spot is clean and organized, with your mat laid out, any props arranged artfully \u2014 inviting you to step onto the mat and begin.\u201d<\/p>\n Do a five-minute sweep of the space before you begin, putting items back where they belong and clearing nearby surfaces. \u201cMake it easy for your mind to get your body into that first pose \u2014 not easier to think about all the dusting you have to do or bills left to pay.\u201d<\/p>\n Photo:\u00a0Robert Bejil\/Flickr<\/a><\/em><\/p>\n \u201cColor is so personal,\u201d says Nardini. \u201cI know a witchy yogi who painted her practice room all black. If you can, change the color of your space to something that uplifts, inspires or soothes you.\u201d If you\u2019re renting and painting the walls is out of the question, bring in color through curtains, scarves, rugs, throw pillows and posters, suggests Nardini. Not sure which color will help you reach higher consciousness? Nardini breaks it down for us below:<\/p>\n Red: grounding, fame, sensuality and empowerment<\/p>\n Yellow and orange: core strength, self-centering, willpower and courage<\/span><\/p>\n Green: compassion and healthy relationships<\/span><\/p>\n Blue and violet: speaking your truth, focusing, finding a broader perspective<\/span><\/p>\n White, cream: higher energy, healing, connection to all things.<\/span><\/p>\n Black: negativity busting, rooting, presence, introspection, self-nurturing<\/span><\/p>\n Photo:\u00a0Taylor Stoffers<\/a><\/em><\/p>\n \u201cPlacing \u2018spiritual\u2019 power items around the room are big in the yoga and mindfulness worlds \u2014 with a main collection somewhere you can see it while practicing,\u201d explains Nardini. \u201cWe call this a <\/span>puja<\/span><\/i>, or intentional collection of things and images that bring in the good mojo.\u201d<\/span><\/p>\n Bring in a footstool or side table, or dedicate a low shelf to displaying your prized possessions. \u201cThis can be an area dedicated to anything that inspires, focuses and heals you. In mine, you\u2019ll find a John Lennon candle that says \u2018rock who you are,\u2019 a smoky quartz crystal to trap negativity, a spiky cactus which represents success, a bowl of coins for financial abundance, and a photo my husband took on a road trip to remind me to adventure daily.\u201d<\/p>\n Photo:\u00a0craftivist collective\/Flickr<\/a><\/em><\/p>\n \u201cMusic and scents are as personal as color and style,\u201d notes Nardini. \u201cI\u2019m not a big incense girl, but I love the smell of organic vanilla or coconut candles, so I light those during my yoga time.\u201d Another benefit of lighting a few candles? Your tree pose won\u2019t be so wobbly. \u201cI always place one out in front of me so I can focus my gaze (and mind) better during the class,\u201d says Nardini.<\/p>\n Search for a playlist that energizes, and then relaxes you. \u201cSitar and chanting isn\u2019t usually my thing, but I really enjoy classic rock, so I made a few fun playlists including KISS, The Kinks, Led Zeppelin and The Pretenders that gets me amped for my stronger Yoga Shred\u00ae workout, then I put on something like lighter Fleetwood Mac or early Heart for my cool down,\u201d says Nardini. Cranking your tunes through a voice-controlled device also allows you to change the song without getting out of pigeon pose, which frankly, we could rest in for hours.<\/p>\n Photo:\u00a0bradleypjohnson\/Flickr<\/a><\/em><\/p>\n If you\u2019re new to yoga and meditation or accustomed to using props supplied by your studio, Nardini suggests investing in the following items for your home: \u201cTwo non-slip yoga mats \u2014 place them on top of one another while you practice, and you\u2019ll avoid sore sitting bones and knees from using only one thin mat!\u201d She also recommends purchasing two to three foam yoga blocks. \u201cI find the cork ones are too hard. You\u2019ll need these to bring the floor to you in certain stretches, and also for some delicious restorative poses.\u201d A yoga bolster (a firm, supportive pillow) can \u201cdouble as a meditation cushion,\u201d while a yoga strap will assist you with stretching or alignment. \u201cPro tip: got a bathrobe tie or necktie? You have a yoga strap,\u201d advises Nardini. \u00a0A meditation blanket or shawl is also essential, allowing you to stay cozy during savasana.<\/p>\n \u201cMake sure to perform what I call \u201cprop-asana\u201d (put away your props pose) afterward \u2014 stack them neatly somewhere as part of your closing ritual. Leave your space with as much intention as you enter \u2014 and practice in it,\u201d says Nardini.<\/p>\n Want to power up your yoga practice at home? You can try the following Sadie Nardini Yoga Shred\u00ae and Yoga Flow classes online for free: <\/span><\/i>25 Minute Core Transformer + Cardio HIIT + Yoga Flow<\/span><\/i><\/a>, <\/span><\/i>25 Minute Core Strength + Whole Body Tone Yoga Flow<\/span><\/i><\/a>, <\/span><\/i>Quick Core Strength Amplifying Meditation<\/span><\/i><\/a>.<\/span><\/i><\/p>\n1. Carve out a dedicated space<\/b><\/h2>\n
<\/a><\/p>\n2. Clear out the clutter<\/b><\/h2>\n
<\/a><\/p>\n3. Decorate with colors that motivate you<\/b><\/h2>\n
<\/a><\/p>\n4. Perfect your <\/b>puja<\/i><\/b><\/h2>\n
<\/a><\/p>\n5. Set the mood with scents and sounds<\/b><\/h2>\n
<\/a><\/p>\n6. Keep props and tools close at hand<\/b><\/h2>\n
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