If I started doing yoga now in my thirties

In your thirties, the body is still strong, but it doesn't matter how you put it through its paces. Regeneration is slower, stress is higher, and days are often busier than before. If I were to start practicing yoga now at this age, my goal wouldn't be to always get the most out of myself, but to function well in the long run.

There's still room for flow or hatha yoga at this stage of life, but it doesn't matter when and in what proportion. What used to fit in every day can now easily be too much if there's no proper counterbalance.

What changes in our relationship with yoga?

By our thirties, we start to feel the body's feedback more and more. Tense shoulders, stiff hips, and restless sleep are signs that we've taken on too much. Yoga is not just a release, it's a realignment. It helps us not to constantly operate in an overdrive state.

How would I realistically start?

If I were to start doing yoga now, I would consciously vary the intensity. There are days when a more dynamic flow or hatha practice feels good, and there are days when the body wants a slower, more grounding movement.

The greatest gift at this age is the freedom of choice:
– when I move dynamically
– when I slow down
– when I just move around and rest

Regularity would be more important than intensity.

A balanced ritual for your thirties

At this age, ritual is not just for the body, but also for the nervous system. A well-functioning practice might look like this:
– a few minutes to arrive
– 10–15 minutes of movement (flow or hatha, depending on the day's mood)
– relaxation and unwinding that we don't miss

This structure helps ensure that yoga doesn't just tire you out, but actually recharges you.

Spirituality in practice

Spirituality in your thirties often means learning to say no. You don't have to do the same thing every day, and you don't have to be strong all the time. A short pause, a conscious decision, or a thought written in a journal can have a much deeper impact than any long meditation.

The role of yoga in balance

If I were to start yoga now at this age, I would choose a practice that adapts to me. Yoga no longer drives me, but rather holds me. It helps me have a stable point between the many roles and tasks that I can return to.

Ayuna mini ritual – for your thirties

Choose an exercise that matches your energy level for the day. If it was dynamic, give it time to cool down. If it was slow, notice how your body changes. At the end, ask yourself: what do I really need right now?