Daily Yoga Habit: Why I Started, And How My Body Changed My Mind

Daily yoga habit: the short answer

I started a daily yoga habit because I saw a photo of a lean, muscular 85-year-old man and thought, if he can do it, so can I. What surprised me was not only the change in my body. A daily yoga practice changed my mind and my behaviour too, more reliably than willpower ever had. And after a few months, turning up stopped taking any effort at all. That is how long it took me to build a yoga habit, and it fits what habit research has found. Here is my story, written for anyone, man or woman, wondering whether it is worth starting.

Here is the article in short form:

• Why I started: a photo of a strong 85-year-old man.
• Body surprise: shoulders and arms got stronger and more flexible.
• Mind surprise: fewer upsets, calmer responses.
• The big lesson: physical practice led to mental change.
• The habit: after a few months, daily yoga took no willpower.
• The research: a median of 66 days for a habit to stick.
• Next step: start with beginner classes, in Darwin or LIVE online.

Why did I start yoga?

Because of one photo. I saw a picture of an 85-year-old man who was lean and muscular.

I thought: if he can do it, so can I. There is no need to assume I will decline in mind and body. I certainly did not want to end up needing full-time care before my time.

It spurred me into action. I started doing daily yoga.

The yoga was Iyengar yoga: an active, physical style, taught in easy steps. I went to classes at the studio most days, usually as the first thing I did after leaving work.

What changed in my body first?

My shoulders and arms, which I did not expect. As I kept up daily yoga, a few things surprised me.

One day, loitering under a hot shower, I noticed I could clasp my hands behind my back, at least on one side, reaching down from over the top of my shoulder. I could not do that before.

Second, in the trusty bathroom mirror, I noticed my shoulders and upper arms were getting some muscular form.

I was surprised because I didn’t expect that from the poses I was doing. I realised it was coming from the poses where I hold my arms outstretched, like Warrior II, and from the upside-down poses where my whole body weight is held up by my arms and shoulders.

Can doing yoga change your mind?

In my experience, yes, and that was the biggest surprise. The changes were not confined to my body. My mind was changing too.

By way of background, I am a bit of a nerdy, intellectual type, with a moderate amount of willpower. I had always thought change flows from a deliberate choice in your mind, followed by physical action to carry it out.

What I experienced with yoga was the reverse. Physical practice led to mental change.

For example, I had fewer upsets in my life. I was “losing it” less. I could step back from things, think about them, and respond (or not) in a considered way.

This was different from deciding on a course of action and then trying to stick to it. Losing my temper, or snapping at someone, would have been an example of failing at my chosen path of good behaviour! The changes that came from practice were more reliable, as long as I kept doing yoga.

What I learnt about body and mind

My old way of thinking, that mental decisions lead to physical change, was turned upside down. I got a new appreciation of the connection between body and mind.

In the process, I was less trapped in my head, and I was living a happier, more chilled life.

That fits what Flametree sees in students. The work starts with the body, and the quieter mind follows. It is known from long practice in the Iyengar tradition, and it is what keeps many people coming back once the original reason for starting has been solved.

How long does it take to build a yoga habit?

For me, a few months. The last and most powerful surprise was that daily yoga became a habit.

After quite a few months, I noticed it was no effort to keep turning up at yoga each day. It just became something I did as part of my routine, without thinking about it.

Some time later I read part of the popular book Atomic Habits, and realised I had almost accidentally stumbled onto what it recommends: do something regularly for long enough, and it becomes a habit.

The research behind that idea is a University College London study by Phillippa Lally and colleagues, published in the European Journal of Social Psychology in 2010. It followed 96 volunteers each building a new daily habit. The median time for the habit to feel automatic was 66 days, with a range from 18 to 254 days, and missing a single day did not undo the progress. So a few months is about right, and an odd missed day is no disaster.

Tips for starting a daily yoga habit

Make it easy, make it regular, and let the habit do the work. What worked for me:

• Same time, same trigger: I went straight after work, so leaving work became the cue.
• Classes, not just willpower: a timetable and a teacher took the decision out of my hands.
• Start with beginner poses: the basics are where the change begins.
• Do not chase perfection: a missed day does not break a habit.
• Notice the small wins: the shower clasp and the mirror kept me going.

There have been plenty of other surprises and benefits since, but I’ll save those for another time. If you are curious, my earlier post I Was Wrong About Yoga covers some of them.

Is daily yoga good for men?

I think so, and my own experience is the proof I can vouch for. Many men assume yoga is all about flexibility, or that you need to be flexible before you start. Iyengar yoga is active and physical, uses props to make poses doable, and builds strength as well as mobility.

See Yoga For Stiff Guys, Or Anyone and male yoga classes near you for more.

Start your own daily yoga habit in Darwin or live online

Flametree Yoga Studio teaches Iyengar yoga in Darwin and LIVE online. Beginner classes run every week, so you can build a routine around them, in the studio, online or both.

• New to Flametree? Your first class is free. See the beginner timetable, or book a class here.
• Keep going at half price. The half price 10 class pass with 2 classes free is a good way to build the habit.

Related reading: how long to hold yoga poses, can yoga build muscle and yoga for stress relief.

Daily yoga habit: frequently asked questions

How long does it take to build a yoga habit?

For Stuart McGill, it took a few months of daily classes. Research agrees: a 2010 study by Phillippa Lally and colleagues found a median of 66 days for a new daily habit to feel automatic, ranging from 18 to 254 days, and missing one day did not undo progress.

Is it good to do yoga every day?

For many people, regular practice is what brings the changes. Daily practice does not need to be long or hard; beginner poses done most days build the habit. Rest when you are unwell or injured, and learn the poses with a teacher first.

Can yoga change your mindset?

Many students find it does. Stuart found physical practice led to fewer upsets and calmer, more considered responses, more reliably than willpower had. That body-first route to a quieter mind is known from long practice in the Iyengar tradition.

Can yoga build upper body strength?

Yes. Poses with the arms held out, such as Warrior II, and upside-down poses that carry your weight through the arms, build shoulder and arm strength over time. Inversions are learnt in stages with props and a teacher.

Is daily yoga good for men?

Iyengar yoga is active and physical, uses props to make poses doable, and builds strength as well as mobility, so it suits men who are stiff or new to yoga. You do not need to be flexible to start.

What is the best time of day for a yoga habit?

The best time is one you can repeat. Linking practice to a daily cue, such as leaving work or getting up, makes the habit easier to keep.

What if I miss a day of yoga?

Do not worry. Habit research found that missing a single day did not undo progress. Just go back the next day.

Where can I start a yoga habit in Darwin or online?

Flametree Yoga Studio teaches Iyengar yoga in Darwin and LIVE online, with beginner classes every week. Your first class is free if you are new to Flametree.

This article is general information, not medical advice. If you have a health condition, check with your doctor before starting. Flametree Yoga Studio, Darwin and LIVE online.

Sources: Lally P, van Jaarsveld CHM, Potts HWW, Wardle J, How are habits formed: modelling habit formation in the real world, European Journal of Social Psychology, 2010, doi 10.1002/ejsp.674. James Clear, Atomic Habits, 2018. Stuart McGill’s own experience.