The Importance of Consistency in Yoga Practice: Build Strength, Improve Mental Clarity and Energy
Have you ever noticed that it's harder to stay consistent with your Yoga practice in winter?
The cold weather, shorter days, and post-holiday slump make it tempting to stay in bed rather than roll out your mat. But what if I told you that sticking with your practice—just a few minutes a day—could help you feel stronger, more energised, and mentally resilient? Let’s explore why consistency matters and how to make it easier.
How Regular Practice Supports Physical and Mental Health, Especially During Winter
Western scientists emphasise the crucial role of regular, consistent exercise. According to an article by Heidi Godman, Executive Editor of Harvard Health Letter, exercise directly impacts our brain:
Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
Indirectly, exercise improves mood and sleep and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment, such as memory loss, difficulty concentrating, trouble with decision-making, confusion, and noticeable changes in mood or behaviour.
Many studies suggest that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don't. Dr Scott McGinnis, a neurologist at Brigham and Women's Hospital and an instructor in neurology at Harvard Medical School, states:
Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.
Isn't reading this already worthwhile starting to move the body more?
Another significant benefit, especially for women from 40 years onward, is that consistent Yoga or exercise practice strengthens and builds muscles, countering the loss of muscle mass that naturally occurs during perimenopause and menopause.
Let's divert for a moment into growing muscle mass.
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How Yoga Helps Build Strength and Muscle Mass
According to (Kwon & Kravitz, n.d.), When you challenge your muscles with exercise—especially strength training—they experience tiny tears. This triggers the body's natural repair system, using satellite cells (think of them as mini construction workers) to rebuild and strengthen the muscle fibres, making them bigger and stronger over time.
Your muscles repair within a few hours after exercise, but visible growth takes weeks or months of consistent training.
But there is another player in the game: Hormones.
Muscle growth isn't just about exercise—hormones play a crucial role, too:
Growth Hormone helps burn fat and build muscle.
Testosterone speeds up muscle repair and growth.
Insulin and Insulin-like Growth Factors (IGF) support protein production and muscle repair.
While muscle loss is a natural part of ageing, regular yoga practice helps slow it down significantly. Building muscle takes time, consistency, and proper nutrition, but it's one of the best things you can do for long-term health and strength.
For a more in-depth look, read the full study here.
How Yoga Strengthens Your Body: Key Poses for Muscle Growth
All standing postures create leg strength, particularly the three warrior poses (Virabhadrasana), and chair pose (Utkatasana) are excellent strengtheners. Longer holds challenge the leg muscles in the above way. As always, start slow and gradually increase. You can work with your breath count. Start holding the pose for three breaths, and the following week, increase it to four, five, etc.
Boat pose (Navasana) challenges muscles of the legs, hip flexors and abdomen.
All backbends from the prone position: cobra pose (Bhujangasana), locust post (Shalabhasana), and bow pose (Dhanurasana) help strengthen all muscles of the back as you lift away from gravity.
Strong muscles are a fantastic support for the joints.
Why You Need a Consistent Yoga Practice for Lifelong Health
Strengthening our muscles becomes even more critical when considering how the vast majority of people use their bodies nowadays. With more time spent sitting in front of screens, our bodies suffer from weakened skeletal muscles, tight hips and shoulders, and overworked wrists, leading to issues such as carpal tunnel syndrome and poor posture.
Here's where Yoga comes in. Unlike some forms of exercise, Yoga encourages movement through the full range of motion of the joints, keeping them flexible and strong. Poses like Triangle, Side Angle, and Butterfly pose help open and strengthen the body in ways that counteract daily strain.
Many people assume Yoga is primarily about flexibility but is deeply rooted in strength-building.
Sthira sukham asanam: Asana is a steady, comfortable posture (YS II.46).
Yoga postures follow the 'Sthira Sukha' principle, balancing effort and ease. A pose like Triangle requires strong, engaged legs to provide a foundation for the upper body to expand.
Ancient yogic wisdom understood what modern science is now proving: consistency is key.
The Yoga Sutras also tell us how we see our progress: when our natural tendencies of restlessness stop.
I remember my first Yoga sessions, particularly my first bridge poses. They felt wobbly and weak and shaky. After a year of regular practice, I noticed one day that my bridge pose was steady; I could even do variations. You might have made similar observations.
But there is more to it.
The Yoga Sutras of Patanjali also emphasise that progress comes when we practice without being overly attached to the outcome:
Abhyasa Vairagyabham Tannirodhah — These mental fluctuations are restrained by practice and non-attachment. (YS I.12)
The Secret to Progress in Yoga: Practise Without Attachment
Consistency in practice also requires the right mindset. If we become too fixated on results, frustration can set in. Imagine practising Bridge Pose and constantly thinking:
“Why am I still wobbling? Others can do it already!”
“I’ve tried this five times, and I’m still struggling!”
These thoughts add unnecessary pressure and can lead to discouragement. But progress happens naturally when we detach from expectations and simply focus on showing up.
Practice becomes firmly grounded when well-attended to for a long time, without a break, and with enthusiasm. (YS I.14)
When Yoga becomes as routine as brushing your teeth, it stops being something you “try” to fit in—it just becomes a part of who you are.
How to Maintain a Consistent Yoga Practice: Simple Tips
Yes, I know—time is always an issue. But a regular practice doesn’t need to mean daily practice. Even two or three times a week can make a difference.
Here’s what’s non-negotiable: you have to set the time aside.
Start small: 5 minutes in the morning. Everyone can find 5 minutes for 3 rounds of Surya Namaskar. Follow this for three weeks and observe the changes:
How do you feel physically?
How do you handle stress?
How do you react when things don’t go to plan?
How is your energy level?
Not familiar with Surya Namaskar? Check this tutorial video to follow along.
Regular practice naturally increases our energy. And over time, you may wake up a little earlier, expand your practice, and feel more balanced overall.
Here’s a little tip: Roll your mat out in the evening before bed. This way, you are reminded in the morning, ready for you to step onto it.
Final Thoughts
Consistency in Yoga practice isn’t just about flexibility or strength—it’s about creating a foundation for lifelong well-being. Science and ancient yogic wisdom both highlight the importance of regular movement for mental clarity, physical health, and emotional resilience.
The ripple effect is real. When you step onto your mat consistently, you build strength, confidence, and a sense of balance that extends beyond your practice. Your mood improves, your body feels stronger, and even your interactions with others shift.
Have you ever committed to a simple habit that changed your life? Yoga can be that habit. Start with five minutes today—your future self will thank you.
Now, I’d love to hear from you: Have you thought about your Yoga practice in this way? Share your thoughts with me on social media! Feel free to share your thoughts below!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even a good old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know healthy eating habits are essential for muscle health and creating strength?
