“I would love to do yoga but I cannot find the moment.” It will not be one or two times that we will have pronounced this sentence or we will have repeated it in our mind. But do we really don’t have a small amount of time to dedicate to practicing yoga? Or maybe we have a little doubt that it’s not worth it?
Find the time to practice yoga:
It is most likely an honest answer to the previous question; lead us to the conclusion that if we prioritize, between our obligations and pastimes we can make a gap to yoga. On the other hand, in case we do not have free time, perhaps we should rethink if there is any way we organize to dedicate even a few moments to our well-being.
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Why perhaps one of the big mistakes we make when it comes to challenging ourselves is to set the bar too long. We think that to start an activity we need to have a lot of time. And with this excuse, we often put it off. But if we really have a lake of times, we should set some goals in line with our availability. For example, in the case of yoga, we will think that we should spend an hour at least two or three days a week, plus travel in case we go to class. What we are proposing here is that if we have much less time, let us find a way to take advantage of it.
Persistence is the key
In yoga, it is quite obvious that quality is much better than quantity. And regularity is much better than isolated efforts. The story of a person who has made a promise at the beginning of the year and has made a lot of his wish list of good intentions will sound familiar to you. He has put a yoga session for one hour each day. It has succeeded in first few days, driven by enthusiasm, but in February there is no news of yoga or the rest of the list.
Perhaps this story would have a different ending if the purpose were more realistic. We can start with 5 or 10 minutes and as we find the taste, if we have more time, we can gradually increase. Our mind works by patterns that are established through habits so that if we do an activity regularly we end up costing much less than if we do it on time. Likewise, the benefits of yoga on a physical and mental level will be perceived more clearly if we can sustain a consistent practice, even if it is brief.
Proposal of brief routines:
It is true that at this point, one of the main barriers to taking action will be the doubts about what positions to perform, how to select them and in what order. And the truth is that combinations can be endless.
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Simply, to make it easy and to avoid any more excuses, we propose three options for practicing yoga when we have little time.
1st option (5 minutes): Energizing
Perform Surya Namaskar (the salute to the sun) 6 times. It is a fluid sequence that tries to put our whole body in operation, coordinating each movement with breathing. Depending on the style or school of yoga, there are multiple variations of the greeting to the sun. Choose the one we already know or the one that we find most in line with our possibilities.
2nd option (10 minutes): toning
Marjariasana (dynamic cat): movement with hands and knees on the floor to flexible the back, which we can perform for one minute.
Surya Namaskar: I greet the sun 6 times.
Trikonasana (triangle): a lateral posture that we will make to both sides, maintaining half a minute in each one.
Virabhadrasana II (warrior): the posture of strengthening and opening that we will also maintain half a minute towards each side.
Paschimottanasana (clamp): sitting posture of forwarding bending in which stretches the entire back of the legs and back, between one and two minutes.
3rd option (15 minutes): relaxing
We will begin with breathing exercises, such as Savitri (mentally count inhalation and exhalation so that they last the same and balance). We will combine some smooth movements like the dynamic cat, a salute to the sun and the clamp. We will continue with a relaxation in the position of Savasana, stretching us face up and closing the eyes, letting the weight of our whole body is let go. And we will end with a brief meditation focusing our eyes on a candle and when closing our eyes try to retain the image of the flame in front of us.
After all, it will depend on the characteristics of each person that we need more an energizing, toning or relaxing practice. And if we want to go further, it is also possible to combine these options, joining exercises or doing one type of practice in the morning and another in the evening. If over time, when we see the benefits that we bring, we decide to extend the time we spend or even attend a yoga center regularly, we will see how our well-being rewards us.
Have you stopped practicing yoga because of lack of time? Try to apply some of the options we proposed.