You joined a Yoga class for better living, and you gained tremendously. You could feel energy where earlier there was lethargy, and flexibility replaced stiffness. You haven’t felt this good mentally in a long
time—cheerful, alert, and alive. Your health parameters too reflected the changes—blood pressure lowered, grip strength improved, weight reduced, and breathing became slower.
Now, the month-long course is coming to an end. You vow to continue—even promise yourself you’ll be back for the advanced course in a few months.
WHEN DISCIPLINE GOES FOR A TOSS
Back home, you start out well, taking out an hour daily for practice. But after a couple of weeks, your practice begins to slip. Though you keep reminding yourself, somehow there isn’t enough time. One day, then two… and before you know it, your Yoga practice is reduced to a guilty thought at the back of your mind.
Experts say Yoga yields results—fitness, therapy, or mental wellbeing—only when there is discipline and regularity. Patanjali’s Yoga Sutra 1.14 states that steady gains happen when practice is done for a long time, without interruption, and with respect.
But what if you’re not naturally disciplined and resist fixed timings and routines? Don’t worry, there’s a way out.
YOGA FOR THE NOT-SO-DISCIPLINED
If the idea of a full Yoga session makes you anxious, here’s a trick: break Yoga into 5-10 minute mini-sessions.
Tell your mind you’ll do just two or three poses; once you start, there are high chances you’ll want to add “just one more”.
Here’s a sample of how to integrate Yoga into your day without feeling burdened. Do your own mix-and-match and select poses that resonate with you on that particular day.
MINI SESSIONS
Morning Wake-up
Sit cross-legged on the bed, take a few deep breaths. Stretch out your hands and practice three rounds each of Hands In-and-Out Breathing and Hand-Stretch Breathing. Read the steps here.
Then stand on the rug next to the bed to do two rounds of Yogendra Talasana (Palm pose). Get back into bed on all fours for three rounds of Tiger Breathing (Cat-Cow pose). End with lying on your back to do two rounds of Uttanapadasana (Raised Leg pose) with either leg, or ten rounds of air-cycling, followed by a few rounds of Abdominal Breathing Pranayama and two minutes of Savasana (Corpse pose).
Quick Desk Break (or Pre-Lunch Chair Yoga)
While at work, do gentle head, shoulder, wrist, and ankle rotations. Move your eyeballs. Stretch fingers in and out. Similarly stretch your toes and ankles. Practice knee rotation by lifting each leg to knee level and making circles in the air. Coordinate movements with breathing.
Add three rounds of Yogendra Parvatasana (seated mountain pose) and Yogendra Vakrasana (Spinal twist) for instant recharge.
On the Move
While commuting, silently chant a Mantra as you stare out the window.
Practice Breath Awareness anywhere, anytime. You could make it Deep Abdominal Breathing as many times a day as you want.
After Work
Before tea or dinner—or even before leaving the workplace—is a good time to practice all the complex poses of your choice.
One possible sequence is:
Spread your mat and steady yourself in Sthithaprarthanasana (Standing Prayer pose). Do two rounds of Yogendra Konasana (Angle pose) on either side, three rounds of Yogendra Utkatasana (Chair pose), then sit down to do three rounds of Yogamudra (Forward Spinal Bend). Follow this with four rounds each of Bhujangasana (Cobra pose) and Yogendra Pavanmuktasana (Wind-release pose). Finally, a few rounds of deep diaphragmatic breathing and a conscious relaxation technique like Savasana or Makarasana for a few minutes.
After Dinner
Sit for a few minutes in Vajrasana (Thunderbolt pose). Add three rounds of Anulom Vilom Pranayama, then simply watch your breath for a minute.
Before Sleeping
Drift off to sleep with a meditation technique.
STAY MOTIVATED & CONSISTENT WITHOUT GETTING OVERWHELMED
• The above sessions are indicative; not all need to be done in a single day. Experts say Yoga exercises 3-5 times a week are good enough.
• If you’re absolutely not up to exercise, try Bhraman Pranayama— weaving breath-control into walking — in the morning.
• Make Pranayama a priority — do a minimum of 2-3 practices each day.
• Avoid practice after 8pm. It can interfere with sleep by being too energising.
The point is, even if you can’t do your daily one-hour Yoga session, you still don’t skip practice. You remain connected with Yoga in some form.
(Note: This is meant for informational purposes only. Yoga poses have limitations and contraindications. Consult your doctor before doing Yoga. Always learn Yoga from an experienced teacher or therapist or at an established Yoga school.)
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
