Reset and Recharge: The Best Ways to Ease Back Into Practice After the Holidays
The holidays are a wonderful time to relax and indulge, but returning to your yoga or Pilates routine afterward can feel challenging. Your body might feel a bit stiff, and you may worry that you've lost progress. The good news is, easing back into practice can be gentle and enjoyable. As I often remind my students, “enjoy the class but work to your ability”.
In other words, there's no pressure to leap into advanced poses on day one – you can meet yourself where you are and gradually rebuild strength and flexibility.
Start Slow and Listen to Your Body
After a break, it's normal to find that your balance or endurance isn’t quite where it was. Instead of judging yourself, start with slow, simple movements and truly listen to your body’s cues. I encourage everyone to work at a level that suits them. This means if your hamstrings are tight or your core feels weak, begin with basic stretches and beginner-friendly variations. For example, you might choose a gentle cat-cow stretch over a full plank in your first session back.
In my classes, poses can always be adapted – I often provide a base level exercise and then options to increase intensity for those who want more challenge. Take comfort in knowing that modification is not cheating; it’s a smart way to reawaken your muscles safely.
It's also helpful to remember that you're not alone. Many people feel achy after a holiday break, and even my long-time clients have noted how stiff they feel when they return from vacation.
I'll admit that if I don’t exercise for a few days, I start to suffer from back and shoulder pains creeping in too. So be kind to yourself – these first sessions are all about gently getting those kinks out and restoring mobility.
Reintroduce Breathwork and Gentle Stretching
One of the best ways to reset your practice is to focus on your breath. In our yoga classes, we often begin with pranayama (breath exercises) to centre the mind and ease into movement.
Try starting your home practice by simply sitting or lying down and taking deep, mindful breaths. Breathwork can calm your nervous system and prepare your body for exercise, bridging the gap between holiday relaxation and a more active routine.
After breathwork, move into some gentle stretching. Concentrate on areas that tend to tighten up when you're less active – perhaps do some easy spine twists, shoulder rolls, and hip openers. I incorporate moving the body in a range of different ways in class, making sure the spine goes in all directions and we include a bit of strength, flexibility, and mobilisation.
By slowly flowing through these foundational stretches, you’ll increase blood flow and remind your body of how good it feels to move. Keep the movements slow and mindful, syncing with your breath. This way, you're not just stretching your body, but also refocusing your mind, letting go of any post-holiday sluggishness.
Try Short, Soothing Sessions First
When recharging your practice, short sessions can be incredibly effective. There’s no need to jump straight into a 90-minute class. In fact, doing 15 to 30 minutes of yoga or Pilates a day for the first week or two might suit you better than a few long sessions. You’ll build consistency without overwhelming yourself.
Try setting aside a small window of time each day to roll out your mat. One day you might do a short guided relaxation or breath-focused practice, and another day a quick core routine or a light flow. Consistency is more important than intensity at this stage.
As you feel your energy returning, you can gradually extend the duration or tackle more challenging exercises. Remember my principle: challenge is good, but it should always be at your level. Even a brief session where you finish feeling refreshed and pain-free is a big win when you’re just coming back.
In summary, permit yourself to restart gently. By listening to your body, emphasizing breath and basics, and starting with shorter sessions, you’ll find your practice gradually returning to its pre-holiday groove – maybe even with a renewed appreciation for movement.
Ready to get back on the mat?
Whenever you feel ready, I’d love to welcome you to class – either in-person or online. Join me for a gentle session to reset and recharge, and experience how wonderful it feels to move and breathe again.
Your practice will be here waiting for you – no rush, just an open invitation to step back in and feel great.