5 Ways to Incorporate Yoga Into a Busy Day

yoga-whistler-wanderlust-lululemonWe all want to stay fit and flexible, calm, cool and in charge. One way to do this is by incorporating yoga into your busy day. Instead of thinking of your morning or evening yoga class as the only way to keep yoga a prominent portion of your daily schedule, you can do yoga in small increments throughout the day. Here are five ways to do yoga, all day, every day even when you are busy:

Take Deep Yogic Breaths

You can deep breathe when you are driving, when you are standing in line at the grocery store, or when you are sitting on a conference call or in a business meeting. Not only does deep breathing calm your heart rate and soothe the nervous system, it also calms the people around you. You can even influence the respiratory rate of others, by slowing your own respiratory rate. Deep breathing brings more oxygen to the brain, too, so you’ll be smarter and more eloquent when you have to speak to clients in your next business meeting or other moms at the local PTA.

Stretch it Out at Your Desk

Don’t think that just because you can’t get on all fours on your yoga mat at your office, or don’t have space in your living room means you can’t still get some great stretches in. Try a seated twist (Marichyasana) in your office chair, or do just Gomukhasana (Cow Face Pose) to stretch your upper body. You can also do backbends and side stretches like swaying palm tree, whether seated or standing. Just doing a simple back arch or seated cat cow, can also stretch tired muscles and eliminate both physical and mental fatigue.

Practice Santosha

Many aspects of yoga have more to do with changing your perspective than doing a pretzel-like pose. Try sitting in gratitude for a few moments between conference calls and emails. Just focus for two minutes on all the things you already have in your life. This precept from Patanjali’s Yoga Sutras can help to create more peace and abundance in your life.

Practice a Five-Minute Meditation

You can calm your mind and make your workday more effective, allowing problems to even work themselves out when you take just five minutes to have singular, and calm focus. There are hundreds of meditation techniques you can try, including focusing on a mantra or a lit candle, but the easiest one to practice in a hectic day is just concentrating on the breath. It goes with you everywhere you go, after all. Count your breaths, each inhale and exhale being a single cycle, or simply notice the air leaving and entering your chest and diaphragm, the movement of your belly or the temperature of the air as it enters and leaves your nostrils. Notice if your mind tries to ruminate on other things besides the breath, and for just five minutes, gently bring it back to the breath over and over again.

Do Yoga on Your Lunch Break

Even if you can only try a few poses, due to space constraints or you can only remember how to do a few asana from your latest yoga class, try finding a quiet place in a park or the office atrium and do a few gentle yoga asana. Your body will feel so much better once you head back to the office, or to your household chores, and your mind will feel more expansive.

Do you have ideas about how you can practice yoga all day, everyday? We’d love to hear your thoughts.


Editor’s note: This is a guest post offered by YOME . YOME which was founded by Faye Rousso aggregates and features a FREE collection of hundreds of yoga videos including meditation techniques that were posted by the best yoga teaches in the world. YOME enables you to combine a yoga practice within your personal routine. You can practice yoga poses wherever and whenever you want, without trying to make it to a specific class on time or rush through traffic. Connect with YOME on: FacebookTwitterYouTubeLinkedInGoogle+

YOME- 100% Free Online Yoga Videos found at http://YogaMeditationHome.com… 

Photo credit: lululemon athletica on flickr… 

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  1. This is such a great reminder that yoga can be practiced virtually anywhere (and even in short increments)…especially as we’re deep in the holiday celebrations. Thank you!

  2. ‘Focusing on breathing’ as a meditation technique

    I would like to share my journey on the path of meditation. It started 12 years back, with ‘Focusing on breathing’ (FOB). At that time, my goal was only to get rid of my unbearable stress. FOB reduced the wandering of mind and put me on the path of meditation. I found that beginners can dramatically enhance their focus on breathing, by using the fingers to track the breaths. The simplest such mode is described below.

    **** TRIPLE SEGMENT MODE: Every finger has 2 cross lines, dividing it into 3 parts or segments. Place the tip of the thumb at the top segment of the little finger and breathe three times. Move the thumb to the middle segment and breathe three times. Move to the bottom segment and breathe three times. Repeat the same steps at the next 3 fingers. At the thumb, place the tip of the index finger on its segments and follow the same steps. Then switch to the other hand and repeat the process all over. Continue to practice, switching the hands. ****

    Five other modes of ‘focusing on breathing’- Tip mode. Segment mode, Counting mode, Feeling mode, Staring mode and 911 modes, can be seen in this page

    I have been using the ‘focusing on breathing’ technique, in one or more of the modes, from the time I wake up in the bed and intermittently throughout the day, till I lie down in the bed to sleep. It has become second nature for me.

    For my daily meditation, I sit on a thin and soft cushion on the floor, cross legged, back erect. I begin by counting my breaths in sets of three. When my mind becomes less distracted, I switch to my mantra. After many years of meditation for about an hour almost every day, followed by simple stretching, I now feel like I have a new mind and body! I did not have a physical teacher. Learned from variety of books and web pages,experimented and settled on whatever worked for me.

    I hope this sharing of my experience will help help some beginners like me.

  3. I try to integrate yoga into my daily routines as much as I can. It really helps me to stay focused and more relaxed. We have a large balcony at home, so in the mornings and evenings I always do a few yoga poses outside. It’s a great way to start and end your day!

  4. Joe Strandell says:

    I love your blog! So many great articles… I thought you might like to know that http://www.Dentist.net is offering 10% off their products with the code ORALCARE :)  Happy New Years!

  5. Good health begins with a positive attitude and a willingness to work at it daily Yoga and stretching is a great way to stay fit. If sore muscles or back pain interfere ,check out the blog for natural pain solutions @.www.imbuebody.com

  6. As a avid runner who loves to do yoga, I love to incorporate yoga after my running. I love the downward dog and pigeon after a long run.

  7. Hi Good one, I love yoga, Great useful info.

  8. This is a great post! I am working on a project I call Cultivating Habits this year. My plan is to pick 12 habits that I want to incorporate into my life. Start each habit at the start of each month. Pile habit upon habit. (And blog about it!)

    My first habit is do yoga every day. And I agree that there are so many little ways you can incorporate yoga into your day!

  9. Very nice Post and this blogs tells how to find time for Yoga and how to utilize time properly.

  10. Saraswatilotusyoga says:

    Thank you. I love the ‘practice santosha’ idea this is closely linked with my idea i have been reflecting on :-) http://saraswatilotusyoga.blogspot.co.uk/

  11. Good insights! Thanks you for sharing these tips of incorporating yoga in our busy day. I myself can really benefit to this because I have a very busy schedule and can only do yoga once a week.

  12. I want to start to learn about this, do you know where I can found it in Arnhem Netherlands?

  13. I am the last person to ask about yoga but I have found that breaking down sessions into smaller intervals allows you to sneak mini-workouts throughout the whole day. My friend at work is a harcore yoga fan and she goes for 90 to 120 minute sessions. Given my job, I can’t spend 90 minutes away from the phone and computer. However, I know that I can realistically commit to uninterrupted 30-minute intervals. I just pick and choose things and make them fit into 30 minutes.

  14. I find that Yoga is not only easy but essential to integrate in to my everyday, eapecially when I have had a very stressful day or long hours at the computer. I have an ongoing back issue that requires stretching daily and relaxing breathing to alleve pain. I also use natural pain patches from Imbue and their videos. I agree that doing sessions in small intervals are most effective and get the best results.

  15. everyone can try this in their busy schedule also..It is helpful..for sure

  16. We often forget how important yet simple it is to work on our breathing. Thanks for the reminder!

  17. Repeting 200 times thank you in the two first hours is very good

  18. Thanks for this article! When is the best time for doing yoga?

  19. Now this is something i can try in my office, very good tips!

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