Why is it so difficult to build a consistent yoga practise and how can we build one that will last?

I used to find it difficult to practise yoga consistently on a daily basis. There were always things that came in between, these were often legitimate things that really mattered and also not always my favourite things to do. I started wondering why I still prioritised these other things above my yoga practise and dove into this question in order to find out why. I then developed a way that helped me to overrule my procrastination.

We're made to move so what's holding us back building a sustainable routine?

We’re made to move, so why is it so difficult to build an steady exercise routine? Scientists came with two plausible explanations:

* One explanation is that our brains work harder when we’re just considering exercise, this has to do with our survival instincts that are deeply rooted in our evolutionary past and are focussed on conserving our physical energy. In prehistoric times we needed to be more efficient in using our energy for our basic needs like searching for food and shelter, dealing with dangers like predators etc. So what scientific results suggest is that our brain is innately attracted to sedentary behaviours.

* Another explanation lies in the limbic system (the paleo mammalian brain), the oldest and most dominant portion of the brain in which processes are mostly automatic. When you have to do something, but your whole body is telling you to flee from this unpleasant situation, it's a sign that your limbic system is talking.

The newer prefrontal cortex is less developed and thus is a weaker part of the brain. This is the part where planning complex behaviours, decision making and expressing your personality takes place. This is the part of the brain that really separates humans from animals.

There is a constant battle going on between the limbic system and the prefrontal cortex and because the limbic system is much stronger, it often wins the battle and we give our brain what feels good now so we procrastinate.

How much movement do we actually need?

We might wondering: "how much movement do we need as a minimum? "According to the NHS Physical activity guidelines adults 65 and over should

* aim to be physically active every day, even if it’s just light activity;

* do activities that improve strength, balance and flexibility on at least 2 days

a week;

* do at least 150 minutes of moderate intensity activity a week like brisk walking or 75 minutes of vigorous intensity activity if you are already active, or a combination of both;

* reduce time spent sitting or lying down and break up long periods of not moving with some activity like household tasks.

How can we overrule our brain's reaction when we're starting our yoga practise?

Now we know the root of our tendency not to start an exercise routine or to stop exercising after a while, let’s dive into what we can do to overrule our brain and develop a sustainable routine.

Our bodies are made to move, but unfortunately we’ve managed to adapt to a more and more sedentary life style and self-destructive behaviours, while our bodies work best when we stay active. We often don't realise that within our bodies there's a constant movement as well.

How can we overcome our resistance?

1. Start with stop blaming yourself if you're procrastinating doing your practise!
2. Identify the moments when you start procrastinating so you recognise when they occur and what’s causing it. Write them down so you better recognise when it's happening again.
3. Set your intention for your practise to help you getting into the right mindset. This will also help you to get the most out of your practise. Writing your intentions down is even more powerful

So what are my tips to build that consistent practise?

1. I created a space where I feel comfortable, I have a small spare room, but you can also just use a corner in a (bed)room, as long as you are not be disturbed by anyone.
2. I leave my yoga mat, blocks, straps, meditation cushion, blanket in that space to remind me not to forget my practise.
3. I've also cheer my space up with a plant, some little nice things to have around which makes it a cozy space where I would love to spend some time.
4. I schedule my daily practise at a consistent time, for me that's every morning at 9am after I walked my dog and a few times a week around 3pm as well. I vary my morning practises and do some stretches, a meditation or a TRE (trauma & tension release exercises) in the afternoon.
5. I plan my yoga practise ahead, so a few warming up exercises, a few asana’s (seated, standing, lying).
6. I've noticed that when I'm start small, about 5 or 10 minutes a day it was much easier to continue my practise. If you've difficulties with starting, just sit on your mat daily, settle in and feel into this before you slowly start some slow movements. as long as you do something on your mat it may turn this into a habit.
7. In my aging journey I noticed that I'm more stiff in the mornings, so I modify my poses, using blocks, cushions, blankets and other props.
8. Maybe it will help you to find someone who holds you accountable for doing your practise, maybe your partner, a friend who could check upon you or if you’re struggling with this, maybe you can practise with someone.
9. I always reward myself afterwards with a warm drink or something else, this is a very important signal and works as an imprint in your brain.