Exercise as a Ritual, Not an Obligation: How to Create a Lasting Habit

The end of January and beginning of February is a period that in a way represents a transition between the past and the future, a time when we turn to ourselves, revise our decisions, and shape the intentions that will guide us throughout the year.

Many have already abandoned their New Year's resolutions at this stage, aware of how difficult they are to maintain, but one resolution should not be neglected: caring for the body through movement.

This is a period when nature is still at rest, man reflects, and the body seeks gentle activation.

But instead of overburdening ourselves with ambitious goals, why not dedicate the period to nurturing and renewing both body and spirit?

It's time to embrace our own imperfection and find a rhythm that doesn't exhaust us, but empowers us. It's finally time for a reset.

Rest and Setting Intentions

Before we dedicate ourselves to physical activity, it's important to leave space for connecting with our inner self. Instead of pushing ourselves into rigorous plans, we can mindfully set intentions. Ask ourselves: What does my body need? How do I want to feel strength? Exercise is not a punishment or penance after the holidays, but a tool for restoring balance.

Forget about "must" and "should". True transformation comes from connecting with yourself, not from pressure.

Before you bury yourself in plans, pause. What do you really need? Maybe just 15 minutes a day to feel better in your own skin. Exercise is not a punishment, but a gift to yourself.

The Art of Slowness

This period can be a reminder of the beauty of slowness. We can observe how sunlight gradually fills the room, listen to the sound of our own breath, or consciously enjoy every bite of food. Awareness of the present moment calms the mind and allows us to connect more deeply with ourselves.

Movement as a Form of Meditation

Not every form of movement has to be intense or demanding. Walks in nature, stretching to soft music, or slow dancing can be equally effective in releasing stress and connecting with the body. It's important to find what brings us joy and ease, rather than forcing ourselves into routines that don't suit our current rhythm.

Facing Inner Voices

In the process of nurturing body and spirit, we will often encounter the inner critic. It's that voice that tells us we're not good enough, that we should do more, better, faster. But instead of fighting it, we can observe it with compassion -- recognizing that it comes from fear, not truth. This period can be an opportunity to replace that voice with a gentler, more supportive inner dialogue.

Cultivating Inner Strength

If we don't know where to start, simple hatha yoga can be the answer. Hatha yoga is a form that nurtures strength, balance, and self-confidence. Practicing yoga doesn't require hours of exercise -- even 15 minutes can be enough for a deeper connection with yourself.

This calming sequence of poses will help you release tension, renew energy, and strengthen the body:

1. Mountain Pose (Tadasana) -- An upright position that symbolizes stability and strength. Stand firmly on the ground, feel how the feet connect to the surface, and the spine elongates towards the sky.

2. Warrior II (Virabhadrasana II) -- This pose develops strength and endurance. Spread your legs, bend your front knee, and raise your arms to shoulder height. Feel your inner determination awakening as you maintain a stable and firm stance.

3. Tree Pose (Vrksasana) -- A pose that promotes balance and focus. Lift one leg, rest the foot on the inner side of the opposite calf or thigh, and find inner peace in the stability of your core.

4. Goddess Pose (Utkata Konasana) -- Activates the muscles of the legs and core, strengthening the sense of inner power. Stand wide, bend your knees, and raise your arms, imagining embodying strength and presence.

5. Corpse Pose (Savasana) -- A final moment of complete relaxation. Lie on your back, close your eyes, and allow the body to absorb all the benefits of movement and breath.

Stay in each asana for 5-10 breaths, feeling the connection to the earth as you stretch your body towards the infinite sky. You are the link between these forces, their power flows through you. End the sequence in Corpse Pose (Savasana), allowing the body to absorb all the benefits of the practice.

Lie down, close your eyes, and feel the weight of your body as you relax into the peace you have created.

Listening to the Body and Emotions

As we move through these poses, it's important to listen to what the body is telling us. Each position can reveal where tension accumulates and where attention needs to be directed. Tara Leann Stiles, a model turned yoga instructor, bestselling author, and founder of Strala Yoga in New York, compares this practice to listening to a friend: "It's not always necessary to find a solution right away -- sometimes it's enough to just be present and listen. The same applies to ourselves."

Exercise as Part of Life, Not Another Task on Our Endless List

Happiness is not an external destination -- it's in the moment, here and now. The world is full of wonders, but we don't notice them when we're trapped in accelerated routines. To turn exercise into a habit, we must see it as part of life, not as another obligation.

A little discipline is enough, but also a lot of gentleness towards ourselves. The daily rhythm doesn't have to be exhausting -- let it be stable, like the breath. Listen to the body, choose movement that brings ease, and continue with a deeper connection to yourself.

This is not a period of giving up. Nature doesn't give up, it prepares to bloom. This period is therefore an opportunity to lay the foundation -- calmly, thoughtfully, and with self-love.

In addition, rituals like journaling, morning meditations, or conscious breathing can help establish a deeper connection with oneself. Small habits create long-term changes, and now is the ideal time to gently introduce them into your life without feeling pressure or coercion.