How to Start Practicing Yoga at Home When You’re Busy
Have you been thinking about trying Yoga at home, but keep putting it off because you don’t have enough time? Perhaps you’ve saved a few Yoga vides on YouTube, looked at online classes or promised yourself that you’ll start next week. But then work gets busy, the house needs hoovering, someone needs something from you and suddenly, another week has gone by.
As a Yoga Teacher with 12 years of teaching experience, I’ve spent years helping women discover that Yoga can be accessible, enjoyable and beneficial, whatever their age, body shape, flexibility or experience level. I truly believe that Yoga should fit into your real life, not become another thing that you feel guilty about not doing (or maybe you feel guilty for actually taking the time to do it?!)
So, if you’re a busy woman aged 35 or over who would love to start practicing Yoga at home, here’s how to make it happen without overwhelming yourself before you’ve even unrolled your mat.
Stop waiting for the perfect time to start Yoga
One of the biggest challenges with starting a Yoga practice isn’t necessarily finding the motivation, it’s finding the time, or actually, it’s finding a time when nothing else seems more important! You might convince yourself that you’ll practice when work calms down, when the kids get older, when you’ve finished that big project or when life feels a bit less hectic. If you’re waiting for a completely clear diary, I have some bad news for you: that magical moment might never actually arrive!
Life has a habit of filling whatever space we give it, there’s always another email to answer, another job to do, another person to look after or a whole list of reasons to put ourselves at the bottom of the list and if you are the type of person who is used to looking after everyone else, making time for yourself can feel super hard. But looking after yourself shouldn’t be an after-thought, instead of thinking “when will I have enough time to do Yoga?”, try asking “where could I find 15 minutes for myself?” Those 15 minutes might be before the rest of the house wakes up, during your lunch break, after work or just before you get ready for bed. It actually doesn’t matter WHEN you find the time, it’s about consistently finding a little pocket for yourself and even though 15 minutes doesn’t sound like much, it’s a starting point.
2. You don’t need to practice Yoga for an hour everyday
Somewhere along the way, we’ve developed the idea that if we are going to do something, we need to do it properly. Exercise = full workout, Meditation = 30 minutes without any distractions, Yoga = a whole hour, a beautiful location and the perfect playlist. But this just isn’t true! A short, consistent practice can be much more manageable than forcing yourself to squeeze 60 minutes of Yoga into your day, you really don’t have to spend a huge amount of time practicing Yoga to feel the benefits.
Just 10 minutes of Yoga could help you manage stiffness from sitting at your desk all day or a few minutes of Pranayama (breathing exercises) could help you transition from a stressful day towards a good night’s sleep. You don’t have to do everything at once, try one or two short sessions a week and once that feels manageable, you can decide if you would like to add more in. The aim here isn’t to create another routine that you’ll abandon once the novelty wears off, it’s to find something that genuinely works for you and makes you feel good.
3. Choose the right online Yoga class for you
If you’ve ever searched for Yoga videos online, you’ll know there are thousands (maybe millions?) to choose from - Hatha Yoga, Power Yoga, Yoga Flow, Restorative Yoga, Yin Yoga and that’s before you’ve even decided what you want to focus on and whether you want a ten-minute quickie or a full-length class! It can feel totally overwhelming and I often find myself in decision paralysis when it comes to finding a recorded Yoga class online, so where should you begin?
My advice is to choose a class based on what you need, rather than what you think you should be doing. If you’re new to Yoga, look for beginner-friendly classes as these will generally be tailored to those who don’t have any previous Yoga experience, they will likely explain the Yoga poses clearly, offer options and give you time to get comfortable with Yoga as a whole. A good beginner-friendly Yoga teacher won’t assume that you already know the terminology or expect you to keep up with complicated sequences, you should feel like you are being guided and supported in your Yoga practice rather than forced and tested.
If you’re stiff or not very flexible, don’t worry! Touching your toes is absolutely not a pre-requisite to join a Yoga class, in fact you don’t even need to get close to touching your toes! Yoga is a great way to explore your mobility and flexibility gradually, but it is never expected that you will arrive at a Yoga class with those things already in place. Look for classes that offer modifications and encourage you to use props like Yoga blocks, cushions or folded blankets, as these classes will work with your body, not leave you feeling like your body is doing something wrong.
If you’re feeling stressed or exhausted, be kind to yourself. Sometimes, the last thing you need after a long and stressful day, is an intense workout, a slower Yoga class or relaxation session might be a better fit for you on those nights. On other days, you might feel energised and want to explore a stronger, more challenging Yoga practice, your needs will change from day to day and the beauty of online Yoga classes is that you can choose a practice that suits your energy, your schedule and how you’re feeling on that day.
Find a teacher whose approach makes you feel comfortable. This is something that I think is really important! You should look for a teacher who makes you feel welcome, explains what you/they are doing, offers plenty of different options and reminds you that Yoga isn’t about achieving the perfect pose. You should feel comfortable in your Yoga class, not as though you are auditioning for a part in a Yoga advert!
4. Create a small space at home to practice
One of the lovely things about online Yoga classes is that you don’t need to travel anywhere! No rushing in traffic after work, no worrying about parking the car or walking across a dark carpark on your own, it doesn’t even matter what the weather is doing! Rain or shine, all you need to do is simply roll your mat out and home and begin and you don’t even need a dedicated Yoga room to practice in, a little space in your bedroom , living room or anywhere else for that matter is absolutely fine.
A Yoga mat is helpful, but I wouldn’t get too hung up on buying the most expensive mat when you are starting out, as long as it is stable and not slippery it will work and I promise you that practicing Yoga on an expensive mat versus a cheaper mat, has absolutely no impact on how “good” you are at Yoga! You don’t need to spend a fortune on Yoga props when you are starting out, a couple of cushions, a thick book or two, a folded blanket and using a belt from your dressing gown can all be useful and you probably already have them laying around the house. You might like to keep everything together in a basket or cupboard nearby, as I find the less effort it takes to set things up, the more likely I am to practice.
Also, please don’t worry if your house is perfectly tidy or “Instagram-worthy”, you’re practicing Yoga in your real life, in your real home, surrounded by other women who are doing exactly the same thing! No one is bothered if you have a beautifully curated living room or if you are squeezed in next to the cat’s bowl in the utility room, you’re here making time for yourself and that is more than enough.
5. Build a Yoga practice that fits into your life
Once you’ve found a class that you enjoy and feel part of, the next step is finding a way to make it part of your routine. This doesn’t mean creating a complicated timetable or promising yourself that you’ll practice at 6am every morning for the rest of your life, it means giving your practice a place in your week. Trying linking your Yoga practice to something that you already do:
Before work: Spend ten minutes moving & breathing before opening up your laptop
During your lunch break: Take a short break from looking at your computer and practice some Chair Yoga
After work: Join a short, live online Yoga class to help you transition out of work mode
At the weekend: Make a little more space for a longer online Yoga class if you fancy it, to help you unwind from the week and prepare for the one coming up
You could even put two or three sessions into your diary, just like you would with any other appointment. Whatever works for you, but the trick here is to make your routine realistic - if mornings are chaotic, don’t force yourself to practice Yoga at 6am simply because someone on social media swears by it, likewise if you are completely exhausted by 9pm, then it’s probably not the best idea to join a Power Yoga class at that time. Find a time that works for you and remember, your routines are allowed to change! If your circumstances shift, adapt your Yoga practice to fit what you need rather than abandon it altogether.
6. Stop expecting yourself to be perfectly consistent
Ahh, the “all-or-nothing-mindset”, it often gets in the way of building a new habit and has us feeling on top of the world one week and then feeling like a failure the next. Imagine you decide you’re going to practice Yoga three times a week and for the first week you do just that, you feel great and congratulate yourself on finally getting organised. However, the following week life gets hectic and you only manage one Yoga class and suddenly you feel like you have failed, so you promise yourself that you’ll start all over again the next week.
Consistency doesn’t mean doing the same thing every week without exception, it means finding your way back to something that matters to you, even when life gets in the way. Some weeks you might practice Yoga 3 times, other weeks you’ll squeeze a 10 minute Yoga practice in before you go to bed, but both practices are beneficial and worth doing.
Instead of abandoning your Yoga practice completely because you haven’t followed your original plan, ask yourself “what feels manageable today?” Could you do a shorted Yoga class instead? Spend 5 minutes focusing on some slow, steady breaths? Could you lie down in Savasana and give yourself a moment on stillness? You don’t have to make up for the Yoga you missed, you’re building a beneficial relationship with your practice not trying to achieve a perfect attendance record.
7. Remember that Yoga is about more than just the physical poses
When you see images of Yoga on social media or the internet, it’s often photos of impressive balances, deep stretches or people twisting themselves into shapes that seem physically impossible to you and me and whilst physical poses are a part of Yoga, they’re not the whole story. Yoga can also very much be about slowing down, noticing your breathing and becoming aware of who you are and how you’re feeling.
You might arrive on your mat feeling stressed, distracted or tired and you’ll probably notice your mind wandering off during the class, thinking about what’s for tea or something you need to do next week. That’s ok! You haven’t failed at Yoga because you couldn’t switch your brain off, you don’t have to emerge from every class feeling blissfully peaceful either, sometimes the most valuable part of your Yoga practice is that you gave yourself come time to pause.
8. Give yourself permission to be a beginner
This actually might be the most important piece of advice that I can offer; you are allowed to be new at something. You are allowed to wobble in balancing poses, forget which foot goes where and take some extra time getting in and out of poses. You are absolutely allowed (and actively encouraged) to use props, take breaks and listen to your body, especially on the days when touching your toes seems further away than ever.
One of the reasons I care so much about making Yoga accessible is because I know how intimidating it can feel when you think you don’t fit into the “usual” image of a Yoga student. I want women to know that Yoga isn’t reserved for people who are naturally flexible, incredibly strong or confident enough to walk into a studio without a second thought. You don’t need to change your body, buy a whole new wardrobe or become a different person to start practicing Yoga online, you can start exactly where you are.
Find a teacher who respects your choices, gives you options and encourages you to listen to your own body. Your Yoga practice should be a place where you feel supported, rather than judged and please remember that you can always rest, modify or skip a pose completely if it doesn’t feel right for you.
Let’s get started! Your first-week Yoga practice plan is here:
If you’re ready to get started but aren’t sure what to do fist, here’s an easy way to start practicing online Yoga at home. There’s no need to do everything perfectly, think of this as a starting point not another set of rules to follow.
Day 1: Find your space
Spend just 5 minutes finding a place for your Yoga mat, it doesn’t have to look pretty, just make sure you have enough space to move around and somewhere to place your screen, so that you can watch the class without hurting your neck.
Day 2: Try a short, beginner-friendly class
Choose a 10-15 minute Yoga class with clear instructions and plenty of options (have a look here for inspiration). Focus on getting familiar with the poses, rather than trying to perfect them.
Day 3: Take a break or practice Mindfulness
You don’t need to practice the physical Yoga poses everyday, there’s so much more to Yoga than that! Try being kind to yourself and allowing yourself to rest, or spend a few minutes practicing Mindfulness with your morning coffee - what can you see, hear, taste, smell and feel?
Day 4: Try another short Yoga class
Have a look at another short Yoga class, maybe you would prefer to practice live this time? Notice whether anything feels different from your first practice, without putting any pressure on yourself to see immediate results.
Day 5: Find a moment of calm
Try a short relaxation practice, this could be a guided meditation or relaxation or just some silence. Choose something that meets you where you are today.
Day 6: Explore what you enjoy
There are so many different styles and teachers out there, maybe you prefer a stronger flow or something more spiritual? Experiment with different styles and notice which ones leave you feeling really good.
Day 7: Reflect and plan ahead
Yoga asks us to turn inwards and look at our patterns and who we really are. Think about what worked for you this week, you could write down in a journal when you found it easiest to practice, which classes you enjoyed and what felt manageable. Keeping a log like this will really show you how far you have come and will give you something lovely to look back on in the future.
You don’t have to wait until life gets less busy
If there is one thing I would love you to take away from this blog, it’s that you don’t need to earn the right to spend time on yourself. There’s no medals to be won for finishing everything on your to-do list and you definitely don’t need to become more flexible, fitter or more organised before you start something new.
You can start with 10 minutes in your living room, in whatever clothes you’re comfortable wearing on whatever day works for you.
Some days you practice might help you feel stronger, other days it might give you a little bit of breathing space when everything feels overwhelming. At Eat. Sleep. Yoga I believe that Yoga should be welcoming, accessible and designed for real women with real bodies and real lives. My online Yoga classes offer a supportive way to explore Yoga at home, with guidance and options to help you find a practice that suits you.
Ready to give Yoga a try at home? Explore the online Yoga classes at Eat. Sleep. Yoga and find a practice that fits into your life.