Written by Sam Dyllon, Yoga Teacher
Sam Dyllon is a passionate yoga teacher dedicated to helping individuals find comfort and balance in their bodies and minds. With expertise in various styles of yoga, including vinyāsa, nidrā, restorative, and chair yoga, Sam offers guidance and a support for students of all levels.
For busy professionals, the New Year often brings a renewed focus on self-care and performance. Yoga is frequently at the heart of wellness resolutions, offering a proven path to reduced stress, improved flexibility, and better mental clarity. Yet, like so many resolutions, yoga practices often fade as the demands of work and life take over. The challenge isn’t commitment; it’s integration. Turning yoga into a sustainable habit isn’t about overhauling your life. Rather, it’s about strategically incorporating it into your routine. Here’s how to build a yoga practice that not only fits your schedule but enhances it.
1. Start with small, sustainable steps
Research shows that people who commit to small, manageable changes are more likely to succeed in forming long-term habits. For example, the British Journal of Health Psychology found that setting specific, actionable goals significantly increases the likelihood of success.
For yoga, this means beginning with short, accessible practices. Instead of committing to an hour-long session every day, start with 10 to 20 minutes two or three times a week. This consistency lays a foundation for growth without overwhelming you.
Actionable tip: Begin with short practices designed for professionals, like my Flexibility Foundations challenge, a free course that helps you build mobility and ease tightness without a huge time investment. If flexibility is a key goal, the follow-up 28 Days to Flexibility Freedom programme offers a structured plan to deepen your practice..
2. Understand yoga’s holistic benefits
While many people associate yoga with physical poses (āsana), the practice encompasses a range of techniques, including prāṇāyāma (breath control), dhyāna (meditation), and yoga nidrā (guided relaxation). These elements address not only physical tension but also mental clarity, emotional resilience, and focus – essential tools for professionals managing demanding roles.
The Wellness Institute at Cleveland Clinic, found that after eight weeks, workplace meditation led to a 31% decrease in stress levels and a 28% increase in vitality among employees, with many participants stating they were sleeping better too.
How to apply this: use yoga as a toolkit. If you’re short on time, integrate a five minute breathing exercise to help you focus before a meeting, or try a yoga nidrā session to reset after a challenging day. My Nidrā Club offers a growing library of guided practices that fit seamlessly into a busy lifestyle.
3. Create a space that supports your practice
Environmental cues play a significant role in habit formation. Studies (1, 2) show that people are more likely to stick to new routines when they have a dedicated space and visual reminders of their goals. For yoga, this could mean setting up a corner with a mat, a cushion, and perhaps some calming elements like a candle or plant.
Pro tip: if you work from home, use this space as a boundary between work and personal life. A quick yoga practice in your dedicated space can help you mentally transition from one mode to the other. For those who need guidance, my online yoga classes provide structure and accountability, allowing you to practice live with a teacher from the comfort of your home.
4. Seek accountability and support
Human beings thrive in community. Research from the Association for Talent Development, highlights that people who engage in group activities or have accountability partners are 65% more likely to achieve their goals.
How I can help: joining my Nidrā Club connects you with like-minded individuals during fortnightly group sessions, creating a sense of shared practice & community. If you prefer personalised guidance, my one-to-one lessons are an opportunity to craft a practice tailored around your lifestyle.
5. Track progress to stay motivated
Tracking small wins can make a significant difference in maintaining motivation; for example, noting improved sleep, reduced stress, or greater mobility can reinforce the value of your practice.
Practical steps:
Keep a simple journal to record how you feel before and after each practice or session
Set measurable goals, such as holding a particular āsana (pose) with ease or completing a 28-day programme (like 28 Days to Flexibility Freedom)
Celebrate milestones, such as attending a full month of classes or mastering a challenging sequence
6. Use data to see the RoI of yoga
Professionals often use metrics such as Return on Investment (RoI) to evaluate the results of a course of action. Yoga delivers measurable outcomes that can be subjectively, and objectively tracked, such as:
Stress reduction: studies from Harvard Medical School show that yoga lowers cortisol levels, helping reduce stress and anxiety
Productivity boost: a University of Illinois study found that a single yoga session can improve working memory and focus by up to 25%
Physical benefits: a regular yoga practice improves flexibility by 35% within six weeks, according to a study in the Journal of Physical Activity and Health
These statistics translate directly to improved work performance, fewer sick days, and – best of all – a better quality of life.
7. Tailor your practice for long-term success
One of the most common mistakes professionals make is trying to follow generic wellness plans that don’t account for individual schedules and needs. A tailored approach ensures your yoga habit adapts as your life evolves.
My approach: I work with clients to design practices that fit their goals, whether through my online classes, one-to-one sessions, or flexibility programmed. This personalized guidance ensures that yoga becomes a sustainable and rewarding part of their routine.
Make yoga a part of your professional toolkit
Yoga isn’t just a practice; it’s a strategy for long-term wellbeing and success, and by integrating small, actionable steps, which explore yoga’s full spectrum of benefits, and seeking tailored guidance, you can build a habit that enhances both your personal and professional life.
Whether you’re starting with a free Flexibility Foundations Challenge, joining Nidrā Club for restorative practices, coming to the group class that works for you, or working one-to-one to develop a personalised plan, I’m here to support you every step of the way.
Let’s make this the year yoga becomes more than a resolution – it becomes a lifestyle.
Sam Dyllon is a certified yoga teacher with a focus on holistic wellness; with over 700 hours of continued professional development, Sam combines yogic tools including āsana, prāṇāyāma, and dhyāna to empower students to cultivate physical flexibility, mental resilience, and overall wellbeing.
As a member of Yoga Alliance Professionals and Yoga Teachers Together, Sam is committed to sharing the transformative benefits of yoga with the community.
