How to Start Yoga When You Have 0 Free Time (From Someone Who Gets It)

When I first stumbled into yoga, I wasn’t exactly “zen.” I had gone through a major life event where I had very little support. This ultimately led me to my first class at the local lifetime fitness.

But yoga wasn’t just “another thing” to add to my to-do list. It became a lifeline both physically and emotionally.

And trust me: if I could start, with everything going on, you can too. Here’s how.

1. Ditch the All-or-Nothing Mindset

You don’t need a 60-minute class or the perfect mat to start yoga.

Some days, my “practice” is five minutes of deep breathing. Other days, it’s a sweaty flow. Both are valid.

Start where you are, with whatever time you have. Yoga will meet you there.

2. Listen to What Your Body (and Life) Need That Day

Some days I crave fast, energizing movement. Other days, I need a slow, restorative stretch.

Instead of forcing a strict routine, I listen to what my body (and my life) are asking for — and choose accordingly.

Energy low? Go gentle. Need to shake off stress? Go strong.

3. Sneak Yoga Into Unexpected Pockets of Time

As a working solo parent, I get it, “free time” is a fantasy most days.

That’s why I started sneaking yoga into odd little pockets:

An express class during a lunch break. 5 minutes of cat-cow stretches after putting the kids to bed. Breathing exercises in the car before a meeting.

It’s not about the perfect moment. It’s about the tiny ones you claim back for yourself.

4. Keep It Simple and Accessible

When I can’t get to a live class, I pull up a virtual class or even follow a free YouTube flow.

I don’t overcomplicate it. A corner of the living room, a basic mat, and my phone are enough.

Pro tip: Save a few quick yoga videos to a playlist so you can jump in without wasting time searching.

5. Remember: Yoga is More Than Just Movement

Yoga isn’t just about crazy poses or fancy leggings.

It’s about connection to your breath, your body, your emotions.

Even sitting quietly for a few minutes, breathing deeply, is yoga.

You’re doing it right. You’re doing enough.

Ready to Start? Here’s Your First Step:

Pick one moment today, however small, and breathe, stretch, or simply be still.

No judgment. No pressure. Just start.