Building a Personalised Yoga Routine

It is easy to feel that a "proper" yoga practice must be long, complex or done at dawn. In reality, a short practice that suits your body and your days will serve you far better than an ambitious plan that is hard to keep.

Begin with intention

Ask yourself what you would most like from your practice right now. It might be more ease in your back, better posture, a stronger body, a calmer mind or simply a moment to yourself. Your intention shapes everything else — the postures you choose, the pace and the time of day.

Your practice should feel like it belongs to you — not like a timetable you are trying to keep up with.

Be honest about time

Look at your week as it really is. Fifteen minutes on four days is a wonderful foundation. You can always build from there. Choose a time you can protect — many people like mornings for energy and evenings for winding down.

The shape of a session

1. Arrive (2–3 minutes): sit or lie down, notice your breath and how you feel.
2. Warm up (3–5 minutes): gentle movements for the spine, shoulders and hips.
3. Main practice (5–20 minutes): postures chosen for your intention — strengthening, opening or calming.
4. Breath (2–5 minutes): a simple breathing practice to settle the nervous system.
5. Rest (3–5 minutes): a few quiet minutes lying down to let the practice settle.

Listen and adapt

Your body changes from day to day. Some days call for strength and movement; others for rest and restorative shapes. Learning to notice the difference — and to honour it — is part of the practice itself.

• Keep a short note of how you feel after each practice.
• Review your routine every few weeks and adjust as your needs change.
• Remember that rest days are part of a healthy practice, too.

Personalised one-on-one sessions are designed exactly for this: building a routine around your body, lifestyle and goals — and refining it as you grow.