A Morning Flow Practice to Support New Habits

Mar 31, 2023

“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.

The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”

― James Clear, Atomic Habits

As I write this in Switzerland, we’ve recently had a few blissful, unexpected days of sunshine. It was easy to sit up and notice, breathe a welcoming sigh, linger a moment, or step back on the bike, breeze by the delicate white and pink blossom, the cheerful daffodils and promising magnolia buds.

Castel Fragsburg Yoga Retreat

Merano, South Tyrol, Italy
15-18 June 2023

Spring is very much alive and brings with it a wild array of energies. It has now shifted to slate grey skies, a biting wind and driving rain. If this is also happening where you are, you may also be feeling uneasy, struggling with sleep or finding energy levels running high and low.

We cannot control the world around us but we can learn to be present, to be awake in our senses, making it easier to go with the ebb and flow of life.

A gentle reminder to simply notice the subtle changes within the season and the promise that nothing is static, no matter how never-ending a situation may seem.

As we peel away the cosy layers of winter, spring asks us to awaken, to shake off a sluggishness and maybe rusty feeling inside, and make space for something new.

With that in mind, how can you get the most out of your yoga practice?

Perhaps on some level, you believe that achieving anything worthwhile requires you to do more and harder – so that even caring for your body becomes something to conquer and usually with a critical eye.

Personal Practice

Yoga is highly personal, every pose will look and feel different for each person. People come to the mat for different reasons, it could be physical, mental, spiritual or a combination. If we focus on what we look like, it feeds our ego, taking us out of our experience and may lead to injury.

What if you applied James Clear’s quote and the seed of your yoga habit is a single, tiny decision to experience the pose from the inside out?

Repeat this tiny decision and what do you notice? (Let me know here.)

As you feel your practice take on a new quality and grow stronger, over time you’ll gain confidence and be inspired to try more challenging poses from a place of integrity, awareness and presence.

My gift to you, a free home practice.

To help plant that seed, here’s a short Morning Flow audio recording for you. It’s a simple 15-minute practice to help wake up the body. Let yourself be guided by my voice and notice how your experience may shift with every practice.

Feel free to share with family and friends. Possibly even practice together.

Ready for something more?

As I mentioned, we cannot control the world around us but we can learn to be present, to be awake in our senses, making it easier to go with the ebb and flow of life.

This is my practice right now. And one I’d love to experience with you in person in South Tyrol. A breathtaking location that will be true luxury for the soul.

Castel Fragsburg Yoga Retreat

Castel Fragsburg Yoga Retreat​
Merano, South Tyrol, Italy
15-18 June 2023

Let me know what came up for you or if you have any queries, I’m happy to help.

Karen x

P.S. The retreat is ideal for solo, friends or couples travelling together.



Karen Kurzmeyer
Private/group/corporate yoga teacher. Helping busy professionals prioritise health & well-being through yoga.

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