The word Yoga can be translated as bringing together 2 parts, in this case your body and your mind. Combining physical movement, breathing and meditation is incredibly beneficial to your physical and mental wellbeing. Once you start you usually want to do it as often as possible, so why is it not that easy?

Attending a class keeps you committed and you are focused without distraction. However these days classes together are not always an option. Even when it is, you may not have the time or money to do it as often as you’d like. 

So that leaves you doing it at home and despite knowing you will feel great afterwards it still takes self discipline to make the time. You also need to get changed, make space for your mat and then of course stop the world spinning for an hour so you get some peace. Let us assume this doesn’t all line up for you on a regular basis so there must be another way. 

You may be familiar with the term ‘on the mat’ meaning you are not only physically there but you are fully present, mentally and emotionally. Your mat is your anchor but you can’t carry it around all day so there needs to be other ways you can ‘be on your mat’ without actually being on it!

By breaking down the elements of your yoga practise and doing it for shorter times throughout your day you can keep the momentum, ready for when you do have more time.

Waking up

• Laying in bed just as you’ve woken up (sit up if you think you’ll fall asleep again!) 3 deep belly breaths – feel your abdomen rise as you inhale and sink back as you exhale. Energise yourself with fresh oxygen and calm a busy mind.

• Sit on the side of your bed, ease out neck and shoulders with slow smooth movements in time with your breathing. Easing out kinks from a heavy sleep and embedding the movements so you are more likely to use it again during the day.

• On the floor, at the side of your bed. On all fours slowly arch your back up as you exhale, down as you inhale. Energises and gets you moving.

• Close your practise – it may be short but pausing and thanking yourself for taking the time will affirm what you are doing.

During the day

• Walk outside. Whether it’s with the dog or to the shops on your lunch break, where and how long isn’t if you use it well. Connect with at least one of your senses on your walk, for example:

• Notice an object, a tree or a pattern in the sky. Pause and look at the shape, the texture, notice every detail.
• Feel the air on your skin, the temperature and how your skin feels.

The power is in pausing and focusing on just one thing. Don’t ask questions, just observe. Mindful moments like this even for 30 seconds at a time throughout the day will help calm your mind and your body.

• Yoga postures for 20 minutes.  A short balanced routine every day can have just as much benefit as an intense hour once a week… if you can do both, even better.

• Online classes are a helpful option. If you aren’t confident using them why not talk to your yoga teacher about creating your own short session?

• No space? Before you start shifting furniture around stop and walk around the house there may be a space you haven’t thought of using before. My mum practises in the kitchen, no sofa to move, she opens the back door in the summer and most importantly she can shut the door to the rest of the house. 

• Go outside. One of my yogis loves walking and often comes across a peaceful spot where it would be perfect to loose herself in the flow. She now has a standing routine she can do in her walking boots and a short meditation for when she finds a handy tree stump or rock. There are so many postures you don’t need a mat for. Soft grass or carpet is just as good, just avoid postures that require more grip if you need to.

• You can do a lot in a minute:

• 10 full lung breaths as you cook dinner or sitting in the car before you get out.
• Standing in a queue or in the shower, bring yourself into mountain pose; focus on your feet then scan slowly up to the top of your head bringing your body into line. Improving posture, core strength and self confidence.
• Be kind to someone – simple yet powerful.

In the evening 

• A last slow stretch before you get into bed.
• While lying in bed visualise a routine, helping you quieten a busy mind and learn your routine at the same time. You could talk yourself through a body scan or use a recorded meditation and then sleep well!

“Strive for progress not perfection”  All this keeps you topped up so when you are able to get ‘onto your mat’ you are ready to get the most out of it.