January light is thin. The mat has been rolled up in a corner since autumn. Coming back does not take a grand resolution. It takes one breath, one stretch, one morning when you simply unroll it again.
Every year we watch the same thing happen around us: the holidays loosen the rhythm, the body grows a little stiff, and the practice slips away quietly. Here are five tips to help you get back into your yoga practice and start the year off on the right foot, followed by a few simple ideas for the kitchen.
Five tips to get back into your yoga practice
Start small. If you have been away from the mat for a while, begin with short, simple sessions. Five to ten minutes is enough: a few cat-cow movements, a forward fold, a long rest on your back. Add a few minutes each week as the body opens. If you are new to yoga altogether, our guide what type of yoga is best for beginners will help you choose where to begin.
Set a consistent practice time. A regular time makes the habit easier than willpower ever will. The same hour each morning, or the same evenings each week. Patañjali describes it simply: practice becomes firmly rooted when it is cultivated for a long time, without interruption, and with devotion (Yoga Sūtra 1.14). Regularity first. Intensity later.
Find a style and a teacher that resonate with you. Hatha, Kundalini, Yin, Vinyasa: each style has its own rhythm. Try a few classes, a few teachers, and notice where you leave feeling lighter. That is the one to return to.
Come back to your breath. The breath is the thread that brings you back to the present moment. Coordinate it with your movements: inhale to open, exhale to fold. If you practise Kundalini yoga, you can also explore Breath of Fire, the pranayama that gave our brand its name. Start gently, a few rounds at a time, and skip it if you are pregnant or have a health condition without asking your doctor first. And if you would like to sit in stillness, our article on five meditations for a good start to the new year offers simple practices to begin with.
Be patient and kind with yourself. Some poses will feel further away than they did last summer. That is fine. Yoga is a practice, not a performance. Notice what is coming back, rather than counting what is missing.
A small help: clothes you want to put on
It sounds trivial. It is not. When the clothes are soft, warm and ready on the chair, unrolling the mat becomes easier on a dark January morning. The Sohang pants are cut in brushed organic cotton jersey (220 g/m²), with an integrated skirt and gaiters that keep the ankles warm. If you prefer a close fit, our guide to the best yoga pants and leggings for women compares our favourite cuts.
Food that supports your practice
What you eat shapes how you arrive on the mat: heavy or light, scattered or clear. Here are a few simple ideas for a yoga-friendly kitchen.
Eat a variety of whole, unprocessed foods. Fruits, vegetables, whole grains, legumes, nuts and seeds. In winter, think root vegetables, soups, lentils, a spoon of ginger in the pot.
Make room for plant-based proteins. Beans, lentils, tofu and nuts are generous sources of protein, especially if you eat a vegetarian or vegan diet.
Stay hydrated. Winter makes us forget to drink. Keep a flask of warm water or herbal tea close by, and drink a little more on the days you practise.
Go easy on processed and sugary foods. After the holidays, many of us feel the difference just by eating more plainly for a few weeks.
Experiment and listen. There is no single way to eat for yoga. Notice which meals leave you light and clear, and which leave you heavy. Eat more of the first.
For more on this, read how to eat like a yogi, or try a bowl of kitchari, the simple Ayurvedic dish of rice and mung beans that many yogis return to in the cold months.
Frequently asked questions
How often should I practise when getting back into yoga?
Two or three short sessions a week is a good start. Regularity matters more than length: ten minutes three times a week brings you back faster than one long class a month.
Is it normal to feel stiff after a break?
Yes. Flexibility and strength come back with gentle, regular practice. Move slowly, respect your limits, and avoid forcing deep poses in the first weeks. If you feel pain, stop and ask a teacher or a health professional.
What should I wear to start practising again?
Choose soft, breathable clothes that move with you and keep you warm during relaxation. Natural fibres like organic cotton feel pleasant on the skin. Our article on yoga clothing and accessories explains what to wear for each style.
Unroll the mat. Breathe. Begin again.
