July 06, 2022

10 Easy Steps to Establish a Yoga Habit With a Daily Routine

We all want to transform our lives. From improving your fitness to finding peace of mind, there is one habit that has the potential to truly unlock your hidden potential. You probably already know the answer: It’s Yoga!

By making yoga a daily habit, you will start to feel better on a physical, mental, and emotional level – and that’s just the beginning. Embracing yoga daily brings a myriad of benefits, from enhanced flexibility to diminished stress.

Yet, in our bustling lives, where work, family, and social commitments vie for attention, embedding a yoga habit schedule into our daily routine can seem daunting.

By making yoga a daily habit, you will start to feel better on a physical, mental, and emotional level

However, transforming this challenge into a rewarding daily yoga practice is attainable with the right approach. This guide offers practical tips to seamlessly integrate yoga into your daily life, fostering holistic well-being.

Whether you’re a beginner trying to set up a yoga daily routine or seeking to enrich your existing practice, these insights will aid in establishing a sustainable yoga habit, ensuring you reap the yoga daily benefits every day.

10 Essential Tips for Establishing a Yoga Habit

In our blog, we’ve covered the benefits of practicing yoga extensively. We’ve explored different aspects of yoga and meditation including the physical, mental, and spiritual layers. If you’re following us, you should have a clear idea as to why yoga offers a holistic pathway to well-being.

If you just landed on our blog, we can recommend a few articles to lay the foundation of yoga as a lifestyle that brings about a myriad of benefits.

However, if you are already convinced you should have a yoga habit but are struggling to make it to your mat every day, below are some tips to boost your motivation.

10 Essential Tips for Establishing a Yoga Habit

1. Temper Your Expectations

Before you dive into your yoga practice, remember to temper your expectations. While practicing yoga every day is a great long-term goal, it might not be attainable right away – especially if you’re not used to working out daily.

Without realistic expectations, you can easily become disappointed and give up on yoga entirely. If you’re new to yoga, try to commit to 3-4 days of yoga practice per week. Decide when and for how long you want to practice, always keeping your expectations realistic.

That way, you don’t overwhelm yourself with too many changes at once. Over time, you can confidently add more days to your yoga routine. In the above-mentioned article 5 Benefits of Early Morning Yoga Practice, you’ll find yoga flows to fit any schedule from 5 minutes to 1 hour!

Once you see that you’re actually able to stick to your goal, you’ll start to believe in yourself and your abilities. This self-trust is crucial in building a yoga habit or any other positive pattern.

Why? Because “what you believe is what you achieve”. If you continuously doubt yourself, you’ll never get far. But once you build self-trust, achieving your goals becomes easier and easier. 

2. Know Your Intention

The Sanskrit word Sankalpa means “a resolve or intention formed in the heart”. This intention, such as peace or self-love, is what you connect to on the yoga mat. The stronger your intention, the better it will serve you.

Knowing why you practice yoga will motivate you when you feel like giving up. So, after committing to your yoga practice, take some time to find your Sankalpa. Usually, it is a positive declaration or affirmation, such as “peace is my true nature”.

Know Your Intention - Find your Sankalpa

Unlike a goal, which is a personal need to accomplish something, your Sankalpa comes from deeper within and is an affirmation of what you already are. Remember, there is no wrong reason to practice yoga as long as it’s true to you!

You can even repeat your Sankalpa at the beginning of every yoga practice to remind yourself of your “why-power”. This is especially helpful if you tend to judge yourself or your body on the yoga mat.

Your Sankalpa is your personal reminder that yoga is not only about being flexible, strong, or fit. Yoga is about so much more. It’s about finding peace of mind, connecting to your higher Self, and, ultimately, attaining liberation.

3. Track Your Progress

If you’re serious about making yoga a daily habit, you have to keep track of your progress. Not only will tracking your progress help you in holding yourself accountable, but it will also positively influence your mindset. It can transform your outlook on achieving goals.

If you constantly look ahead, seeing how far you have left to go before achieving your goal, you might end up feeling defeated, frustrated, and powerless – and far more likely to give up.

On the other hand, if you look back from time to time, you will see how much progress you have made since you started. With this mindset, you will feel more accomplished, confident, and motivated to keep going

Track you progress - use a calendar

The easiest way to track your progress is by using a calendar. An old-style paper one, preferably, which has become a rarity in our tech world. Place it somewhere where you can see it every day, for example on your fridge, in order to be reminded of your commitment. 

4. Embrace Imperfection

No matter how dedicated you are, the day will come when you feel too exhausted or unmotivated to do yoga. Even though it’s tempting to skip your practice in favor of a lazy evening on the couch, try to show up anyway.

You don’t have to practice a challenging sequence full of dynamic movement and balancing poses. Instead, choose a relaxing yin yoga class or a calming meditation.

If you’re really tired, you could just spend a few minutes in Savasana or Child’s Pose. Your practice doesn’t have to be “perfect” every single time – as long as you show up.

If you're tired, spend a few minutes in Savasana or Child’s Pose

But what if you actually fail to do your yoga practice one day? After making a mistake, too many people get lost in a spiral of negativity and judgment that stops them from trying again. Don’t give in to your inner critic.

Forgive yourself for slipping up and remind yourself that it is okay to lose track of your routine sometimes. By embracing your imperfections you can get back on track with ease.

5. Try Online Classes

As much as we love going to a yoga studio, most of us aren’t able to attend classes on a daily basis. Online classes are a convenient and affordable alternative that will help you cultivate the habit of daily yoga.

With online classes, you never have to worry about getting bored or having to come up with your own sequences. At the click of a button, you can find a variety of classes with inspiring themes, taught by experienced teachers.

One Yoga Online Studio is a convenient and affordable option to set a daily yoga habit

Do you feel confused by the overwhelming amount of options and are unsure where to start? Our Online Studio is easy to navigate. You can filter by level, style, teacher, and duration to find the perfect class for you.

You can also find guided meditations and lectures on yogic philosophy to take your practice to the next level. We have more than 900 classes and 80 courses and challenges.

Online Studio has more than 900 classes and 80 courses and challenges with a mobile app

You can access our platform both from the Web App and the Mobile App, available for iOS and Android. So you can carry your yoga library wherever you go. You can even download your favorite classes for convenient offline access. In short: our app is your pocket-sized yoga studio.

6. Be Aware of Your Excuses

We all use excuses to talk ourselves out of our commitments. “I don’t have time” is probably the most popular one, but other excuses like “I’m too tired” or “I’m not good enough” also pop up when we don’t want to do our yoga practice. 

Your mind comes up with these excuses so you don’t have to step out of your comfort zone. Why? Every time you do something outside of your usual routine, your brain has to burn more energy to integrate new information.

In order to conserve energy, your brain wants to stick to its old patterns, regardless of whether they are actually good for you. Unfortunately, your brain does not realize that these excuses are holding you back from becoming a happier, healthier person.

How can you overcome this obstacle? First of all, you have to become aware of your excuses. Observe yourself for a few days and make a list of the things you frequently say to yourself.

Then, find solutions. If you feel exhausted, do a relaxing practice like yin yoga. If you are short of time, get on the mat for a quick five-minute stretch. This is how you stick to your commitment while honoring your limitations.

The 5-Second Rule

Another great tip that can help you outsmart your brain is the “5-Second-Rule”. According to this rule, if you have an impulse to act on a goal, you must physically move within five seconds or your brain will kill the idea.

What does this look like in action? At some point during the day, you might have the idea to practice yoga. If you feel some hesitation – which is your brain coming up with excuses – you count down 5 – 4 – 3 – 2 – 1 – Go!

The counting distracts you from the excuses and objections in your mind and helps you focus on your goal. As soon as you reach the end, push yourself to get up and roll out your mat. This is how you outsmart your brain by changing hesitation into action.

7. Practice Yoga in the Morning

If you don’t schedule your yoga practice at a specific time each day, you will easily end up postponing it, prioritizing other tasks, and eventually forgetting to do it at all.

That’s why you are more likely to stick to your yoga habit if you practice first thing in the morning. You’ll get it done before life takes over – it’s as simple as that. Read our post 5 Benefits of Early Morning Yoga Practice to clear all your morning yoga practice doubts!

Practice Yoga in the morning to estsablish a yoga habit

Even the traditional yogic texts recommend practicing in the early hours of the morning. At this time, your mind is quiet and the world around you hasn’t sprung into action. This sense of stillness is most conducive to yoga and meditation. 

Practicing yoga in the morning is also very energizing: It boosts your metabolism, enhances circulation, and sets the mood for the rest of the day.

If you have already practiced yoga in the morning, you are more likely to make other healthy choices throughout your day, such as eating mindfully or stretching at your desk during office hours. These small actions can transform the quality of your day-to-day life.

8. Set Yourself Up for Success

Set Yourself Up for Success by preparing your yoga space the night before

This goes hand in hand with our previous tip. To make your morning yoga practice a little easier, you can set yourself up for success the night before. Tidy up your yoga space, roll out your mat, prepare your props, and choose your clothes.

Make sure to remove distractions by switching off all unnecessary technology. Finally, set your alarm – you can even place it on top of your yoga mat so it’s the first thing you see when you wake up. In the morning, all you have to do is roll out of bed and onto your yoga mat.

By setting everything up the night before, you minimize the effort you need to put in when you wake up – and we all know that simply getting out of bed can be hard sometimes. If you’re feeling extra lazy, you can even practice in your pajamas – yoga clothes are optional!

9. Create a Dedicated Yoga Space

Having a dedicated yoga space not only reduces the time you need to spend setting up each day. It can also remind, motivate, and inspire you to practice. You need a quiet spot in your house, big enough to move freely, where you can practice without being interrupted.

Use candles, incense, plants, and other decorations to recreate the serene atmosphere of a yoga studio. This setup immediately helps you get into a calm and peaceful state of mind.

Create a Dedicated Yoga Space to help you keep a yoga habit

Remember, less is more! Don’t fill your yoga space with too many objects to avoid overstimulation. After all, the purpose of yoga is to quiet the mind. Decluttering creates more space physically, and thus mentally.

10. Find Your Tribe

You are constantly influenced by the people you surround yourself with. When you’re trying to build a new habit, this factor can either support you or hold you back.

It is hard to make yoga a priority when you’re constantly invited to parties, your friends and family don’t understand your desire to change, or worse, make fun of it.

On the other hand, being part of a community of like-minded people can be incredibly empowering. It gives you a sense of belonging and a shared purpose. 

To really benefit from this community, you have to be active: Interact with others, offer encouragement, and share your own struggles and successes.

Only by being an active member can you build deeper relationships, be inspired, and get support when you feel like giving up on your new habit. 

There are many different yoga communities you can become part of. You can create your own by motivating your friends to take classes with you. You can also connect to other yoga practitioners through your local studio.

If you’re looking for a nourishing and supportive environment to establish your yoga practice, you can find your Sangha – spiritual community – at One Yoga. Held in the tropical paradise of Koh Phangan, our weekly yoga retreats help you cultivate a daily yoga habit surrounded by like-minded practitioners.

find your Sangha – spiritual community – at One Yoga with a weekly Sadhana retreat

Final Thoughts

As we conclude this vademecum of tips for establishing a yoga habit, remember that yoga is more than a positive, healthy routine. It’s a pathway to profound transformation and holistic balance. The fusion of yoga into your daily life is a commitment to self-growth and wellness.

Embrace this journey with an open heart, knowing that each day is a new opportunity to strengthen your yoga daily practice. Whether it’s through morning stretches, mindful breathing, or a full yoga session, every effort counts in nurturing this life-changing habit.

Not sure how to set a yoga habit by yourself? Start by joining our Free 7-Day to Stillness Challenge! Let our experienced teachers guide you through a week-long practice that includes postural yoga, breathwork, and meditation. Then, continue to explore our catalog for unlimited inspiration.

One last thought. In the flow of life’s demands, remember that yoga is your anchor, a constant that brings balance and harmony. Let yoga be your guide, your solace, and your inspiration.

As you continue this journey, keep exploring, keep growing, and let the transformative power of yoga illuminate every aspect of your daily life.

A yoga habit is your anchor to bring balance and harmony in your life