Yoga is a wonderful journey. It benefits your body and your mind. But sometimes, it can feel like nothing is changing. You may feel stagnant. This is called a yoga plateau.
A yoga plateau is normal. It happens to everyone. The good news is, you can move through it. You have to make small changes & be patient.
What Is a Yoga Plateau?
A yoga plateau occurs when it feels like you are no longer progressing. You might think that you aren’t improving.
You may notice that your poses are feeling the same. Your body may not feel as flexible as you thought it would. You may feel bored or tired.
It is ok. It doesn’t mean you are bad at yoga. It just means your body needs something different. It is part of the yoga journey.
Change Your Routine
Repeating the same routine each day can keep you stagnant. Your body becomes accustomed to it.
Your mind will also become bored with it. Try some new poses. Try a different style of yoga. Try a different teacher or video.
Even minor changes can help. Your body will find something new. Your mind will also be awake. Growth takes change.
Set Simple Goals
Goals help to keep you focused. Reflect on why you began yoga in the first place. Is it because you want to feel calm? Is it because you want to get strong? Is it to learn a new pose?
Choose one goal. Simple. Work toward it bit by bit. You will feel excited again with a goal, and having a goal gives you a purpose to practice.
Focus on Your Breathing
Breath control and awareness are a key part of yoga practice. When you take deep breaths, it provides a more relaxed environment for your body.
Deep breaths can also allow your mind to feel calm. If you find yourself in a movement transition, left wondering what to do next, slow down and breathe deeply.
Listen to your breath and match your breath with your movement. Offering you a chance to return your focus and, even more importantly, a return to connection.
Take Time to Rest
Yoga is beneficial for you. But sometimes too much makes you tired. Your body needs rest, too.
When you feel sore or depleted, don’t do yoga for a couple of days. Just do a mild yoga session. Or you can just take a day to rest.
Resting helps the body recover when done effectively. Rest also clears the mind. After rest, your energy will come back stronger.
Eat Good Food
Your food gives you fuel. Too much sugar or junk food can make you feel sluggish. Stick to healthy meals. Drink a lot of water.
Fruits, vegetables, and whole grains lighten your body. When your body feels good, your yoga gets better too.
Ask for Guidance
Possibly we need some help. A yoga teacher can see what you don’t. They can help you correct your at-home practices. They can show you new things. A teacher can help you navigate through your plateau.
Also, you can take a class. Being with people can help move your mood up. It can inspire you to try harder.
Try Meditation
Yoga involves much more than just poses. There is also the mind. Meditation allows you to feel calm. It reduces stress. It provides a sense of peace.
Even 5 minutes a day will assist. Close your eyes. Sit in stillness. Breathe slowly. Absorb the silence. Meditation will recharge your practice.
Be Kind to Yourself
Don’t be so hard on yourself. We all have slow days. We all hit a wall sometimes. It’s part of the learning process.
Talk kindly to yourself. Notice the things you did well. Celebrate the small wins. You’re doing better than you give yourself credit for.
Practice with Friends
Yoga can be isolating sometimes. Try practicing yoga with someone. You can separate some laughing. You can give each other encouragement. It makes yoga fun again.
A friend could also inspire new ideas. You can try different things with someone. Something great about sharing the journey feels good to share posts on social media too.
Keep a Yoga Journal
Writing helps you see your progress. After each session, write down how you feel. What pose did you find easy? What felt difficult? What did you enjoy about the practice?
Then look back after a few weeks. You will see the progress you have made. It will make you proud and also help you set new goals.
Listen to Your Body
Your body speaks. If there is pain, you should stop. If you feel tired, you should rest. If you feel strong, you can dig deeper. Yoga is about balance.
You do not have to push too hard. You just have to listen. Your body is intelligent, and you should trust it.
Celebrate Small Wins
You don’t need to perfect a big pose today. Small advancements are still progress. Perhaps you stayed in a pose longer today. Perhaps your balance was better.
Smile at that. Be proud of that. All small wins lead to big change.
Remember Why You Started
Consider day one. What made you come to yoga? Was it to feel better? To be calm? To be strong?
That reason matters still. It is your “why.” When you remember your “why,” you feel clearer. It helps you stay in the present moment.
Be Consistent
Small amounts of yoga, even daily, are helpful. You don’t need to practice yoga for an hour. Each day’s practice can be as simple as 10 minutes. It all counts.
Stretch. Breathe. Go slowly. Every little bit is good for your body and your mind. Just keep coming back.
Enjoy the Journey
Yoga is not a competition. It is a never-ending path. Some days may be slow. Some days may be fast. Some days feel easy. Some days feel hard.
It is all yoga. It is all growth. Just keep moving forward. Keep learning. Keep smiling.
Conclusion
Plateaus in yoga practice are normal and an inevitable part of your path. Please do not quit or give up when your progress feels slow.
Research new poses, celebrate small victories, take small steps, and listen to your body in the process when it comes to rest.
Remember to be kind and compassionate towards yourself. Every inch forward is a step. Continue to show up with patience and loving kindness.
Yoga is not just about the poses. It is about the growth, learning, and the journey along the way. You can do this! Keep it up!
FAQs
1. What is a yoga plateau?
A yoga plateau means that you feel like your progress is slowing down. You might feel “stuck” or “bored” in your yoga practice.
2. Is it normal to hit a yoga plateau?
Yes, hitting a plateau is completely normal. Everyone will hit a plateau at some point.
3. How long do yoga plateaus last?
There is no way to measure how long a plateau might last because it is different for everyone. It could last for a few days or a few weeks, but it won’t last forever!
4. How can I break a yoga plateau?
Try new poses, change your routine, rest, set goals, and ask a teacher for support.
5. Should I take a break from yoga?
Yes, sometimes taking a short break allows your body and mind to rest and to grow stronger!
Source:
Stickler, J. (2015, August 12). What happens when you hit a yoga plateau? Wanderlust.
Yoga Obstacles: Setbacks and Plateaus – OMStars. (n.d.).
Dunn, M., & Dunn, M. (2021, September 2). Q&A: Have I hit a plateau? Yoga Journal.
