International Day of Yoga 2023: Here’s how you can incorporate yoga into your busy routine
Despite a hectic lifestyle, taking out a few minutes for yoga can provide immense physical and mental rejuvenation
Every year, International Day of Yoga is celebrated on June 21 to promote the age-old practice of yoga and its numerous benefits for your mental and physical health. Incorporating yoga into your routine, even when you have a busy schedule, is essential for several reasons.
Yoga is known to help in reducing stress, improving flexibility, enhancing concentration and fostering overall well-being. Despite a hectic lifestyle, taking out a few minutes for yoga can provide immense physical and mental rejuvenation.
But how can you do that? We reached out to yoga experts who shared some effective tips if you wish to begin practising yoga but don’t have a lot of time to spare.
Dr Rajeev Rajesh, Chief Yoga Officer, Jindal Naturecure Institute, Bangalore said when life becomes overwhelming and packed with responsibilities, yoga often becomes one of the first activities we abandon. “Professionals and parents don’t have much time available in their daily schedule to take out time for yoga or any kind of physical activity,” he said.
However, he believes that it can still be possible to include yoga in your daily schedule with a few adjustments and mindful planning. “Establishing a daily yoga practice brings numerous benefits and serves as an excellent tool for finding balance amidst a hectic lifestyle,” Dr Rajesh added.
Whether you’re a yoga novice or struggling to commit to a daily routine at home, here are a few valuable tips shared by the expert to simplify, enhance, and maintain daily practice with ease.
Morning or evening routine: Consider incorporating yoga into your morning or evening routine. Wake up a few minutes earlier or dedicate a few minutes in the evening to perform a short yoga session. This can help energize you in the morning or relax your mind and body before you sleep.
Lunchtime stretches: If possible, take a break during your lunch hour and use part of that time for a quick yoga practice. Find a quiet space, either indoors or outdoors, and perform a few simple stretches and poses to refresh your body and mind.
Do in short intervals: Break your yoga practice into smaller segments throughout the day. For example, you can do a few poses in the morning, a few during your lunch break, and a few more in the evening. This way, you accumulate the benefits of yoga even with limited time.
Prioritise consistency: Remember that consistency is key. Even if you can only dedicate a few minutes each day to yoga, maintaining a regular practice will bring you benefits over time. Focus on quality rather than quantity.
Despite a hectic lifestyle, taking out a few minutes for yoga can provide immense physical and mental rejuvenation. (Source: Pixabay)
Agreeing that incorporating yoga into your daily routine, even when time is limited, is an investment in your physical, mental and emotional well-being, Dr Narendra Shetty, Chief Wellness Officer, Kshemavana also shared some tips.
Set an intention: Before you begin, establish a clear intention for your yoga practice. What do you hope to achieve? Whether it’s reducing stress, increasing flexibility, or finding inner peace, setting an intention will give your practice direction and purpose.
Start with short sessions: When time is limited, remember that even a brief yoga session can make a difference. Start with 10-15 minutes and gradually increase the duration as you become more comfortable. Focus on quality rather than quantity, ensuring that you fully engage with each posture and breath.
Choose a convenient time: Find a time that works best for you. It could be in the morning to invigorate your day or in the evening to unwind and release tension. Consistency is key, so aim to practice at the same time each day. By creating a routine, yoga becomes a non-negotiable part of your day.
Prioritise key postures: When time is limited, prioritise the postures that offer the most benefits. Sun salutations, for instance, are a complete workout in themselves, providing strength, flexibility, and invigorating energy. Include standing poses, forward folds, backbends, and twists to engage different muscle groups and promote overall balance.
Embrace mindful breathing: Yogic breathing, or pranayama, is a powerful tool for managing stress and enhancing focus. Incorporate a few minutes of deep breathing exercises into your routine. Close your eyes, inhale deeply through your nose and exhale slowly through your mouth. This practice calms the nervous system and clears the mind.
Utilise props and modifications: To make the most of your limited time, utilise props and modifications to enhance your practice. Blocks, straps and bolsters can help you achieve proper alignment and deepen your stretches. Modifications can be employed to suit your current level of flexibility and strength.
Integrate yoga off the mat: Remember that yoga extends beyond the mat. Bring mindfulness to your daily activities by focusing on your breath and posture. Practice gratitude, positive affirmations, and kindness towards yourself and others. By infusing yogic principles into your daily life, you can experience the benefits of yoga even when you’re not physically practising.
Seek expert guidance: Consider seeking guidance from a yoga instructor or a yogic therapist who can tailor a practice to your specific needs. They can provide personalised routines that fit within your time constraints and help you maximize the benefits of your practice.
International Yoga Day (Wednesday, June 21) at 3 pm as we interact with Dr Rohit Sabharwal, Senior Faculty, Art of Living’s Sri Sri School of Yoga)////
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