The next step is to establish a plan. If you are just beginning to explore yoga, it is important that you enter the practice gently. Your body needs time to ease into the changes you are introducing to it. At the same time, your body needs to experience yoga on a regular basis, so you can begin to discover its benefits in your body, your mind, and your spirit.
A gentle introduction to yoga would be to give yourself five minutes a day to enter into one or two of the poses. Yes, five minutes is all you need at first. Tack it onto one of your existing routines. For example, if you have a set routine you follow for the start of your day, five minutes of yoga added on can help you clear your mind and rev up your body, preparing for action. On the other hand, if you have a series of activities you normally follow before you go to bed (and if you do not, I highly recommend you start), five minutes of yoga can help you relax and can prepare your mind and body for a good night’s rest.
Start with one or two poses that work for you. After a couple weeks, try out another pose or two. As you begin to notice the benefits in the form of greater alertness and flexibility, etc., feel free to expand
your yoga time to 10 minutes a day or longer.
Once you reach the point that you are expanding your yoga practice to 20 or 30 minutes at a time, you should consider giving yoga a timeslot of its own. Sure, you can keep yoga for the start or end of
your day, but if you find it is cramping your mornings or evenings, feel free to experiment with other times of day. I suggest you continue using one or two yoga positions to help you wake up and
to prepare you for sleep; at the same time, give yourself at least three set blocks of time a week to devote to more extended yoga practice.