Fallen out of flow?

6 gentle ways to guide you back to your yoga mat.

Reading time: 4 minutes

We’ve all been there. One missed class turns into two, two turns into three, and before you know it, you’re stuck in a bit of a rut. There could be loads of reasons why you’ve pressed pause on your yoga practice. Maybe you went on holiday and found it hard to settle back into your usual routine. Maybe you injured yourself and needed time to heal. Or perhaps life just got a bit hectic, and yoga took a back seat for a while.

Whatever your reason for falling out of flow, here are some simple ways you can gently bring yoga back into your everyday life.

1. Remember what made you fall in love with yoga

What was it about yoga that captured you in the first place? Was it the challenge of tricky poses and that sense of achievement? Or was it how the practice encouraged you to be fully present, to focus on just your breath and your body’s movements? Or maybe it was simply that, for one hour of the day, you got some real, uninterrupted “me” time.

Whatever first drew you in, try to reconnect with that feeling. Remember how yoga made you feel, and let that be your motivation to return to the mat.

2. Don't be so hard on yourself

You might be feeling a bit guilty or frustrated with yourself for letting this go on for so long. But hey, you’re making a change now. You’ve already taken the first step, so let go of that guilt and just get on with it.

Be as kind to yourself as you would be to a friend. You wouldn’t judge them for taking a break, so try not to judge yourself either. Life ebbs and flows, and so will your practice. What matters is that you’re showing up again with a fresh willingness to begin.

3. Try mixing it up

Think about why you fell out of flow. Was it because the pressures of life got in the way? Or did you start to fall out of love with yoga altogether? Sometimes it’s as simple as needing a change. Maybe the style didn’t suit you. Maybe the teacher’s energy didn’t match yours. Or maybe you weren’t using props, and found the practice uncomfortable.

If that’s the case, it might be time to try something new. When it comes to different styles of yoga, you’re spoilt for choice: Hatha, Vinyasa, Yin, Ashtanga, Kundalini… the list goes on. Spend some time researching what each one offers. Try a different class, experiment with a new teacher, and see if that helps reignite your passion for the practice.

4. Start small and slow

Don’t put loads of pressure on yourself. If you haven’t been to a yoga class in over a year, booking four sessions in one week is probably not the best idea. Trying to slip straight back into your old routine could feel overwhelming and might make it harder to stick to.

Instead, start small and build your way back up. Ease your body in, let your muscles adjust to the movement again, and you’ll be much more likely to return regularly. Why not begin with a gentle 30 minute yoga flow at home? Follow a YouTube video or try an online class that catches your eye. Once you’ve built up more confidence, you could head back to the studio and practise alongside others.

5. Focus on how it feels (not how it looks)

If you’ve taken a long break from yoga, chances are you’re not going to jump straight back into a headstand — and that’s completely fine. Let go of your ego. Instead of trying to impress your yoga teacher or do every pose perfectly, focus on how it feels in your body. Even the simplest of poses can be a challenge when you’re out of practice.

You don’t have anything to prove to anyone. And honestly, no one is worried about your yoga practice except for you, and your yoga teacher, who just wants you to stay safe and move at your own pace.

6. Make a habit of it

Now that you’ve reintroduced yoga into your life, try to make it a habit. Find a rhythm that feels natural for you. Maybe you like to kickstart your day with an early morning session. Or perhaps you prefer to wind down in the evening with a gentle flow.

Whatever suits your schedule, make it a regular part of your week — something you genuinely look forward to and wouldn’t want to miss. One way to do this is by weaving yoga into routines you’ve already got in place. For example, if your post-work ritual involves watching an episode of your favourite series, followed by cooking dinner, try slipping in a short yoga session just before or after one of those activities. By linking yoga to habits you’re already doing, it becomes a natural part of your day rather than something you have to remind yourself to do.

Remember, getting back to your yoga practice is a journey, not a race. Be gentle with yourself, explore what feels right, and find joy in every small step you take back to the mat. Before you know it, that flow will feel natural again — and you’ll wonder why you ever stopped.