The 24 Hour Yoga Practice

As a teacher with many years of experience I'm used to hearing some of the same questions from students over and over again: "How often should I practice yoga?" or, "How long will I have to practice before I can master (insert challenging pose here)?" Those of us who have been practicing yoga for a while know that there are no hard and fast answers to these questions. When I offer a response that encourages students to practice yoga daily, even if for just a short practice, I either get a worried look that roughly translates into, "What did I get myself into by starting yoga?" or a list of excuses why daily practice is impossible.

I understand the difficulty of finding time to practice yoga daily. Rather than argue with each individual about where yoga should fit into a priority list, making the case for daily practice, I'd like to offer an alternative - a way to make yoga as much a part of daily life as your other regular habits. Before you know it the world may be your yoga studio. Welcome to the 24 Hour Yoga Practice!

You've just awakened but haven't gotten out of bed yet:

Take a full body stretch. Lengthen your arms overhead, press out through your heels to stretch your legs. Let your shoulders relax down your back and away from your ears as you stretch. Then, come to your knees and sit your hips back toward your heels coming into Bala Sana or child's pose. Extend your arms in front of you with palms resting on the bed, again stretching the arms while keeping your shoulders on your back. Press into your hands and keep your arm bones lifted as you lengthen your entire spine in this pose.

Instead of reaching for donuts and coffee in the break room:

Practice Warrior II pose for a mid-morning boost of strength, stability, and stamina. Instead of the inevitable sugar rush/crash of a coffee break, this pose will keep you riding high for the rest of your day. Practice the pose on both sides holding for several breaths. Allow your shoulders to relax down your back as your arms lengthen away in both directions. Engage the muscles of your inner thighs by doing the action of dragging your feet towards each other while maintaining your stance.

While waiting (for a meeting to start, in the doctor's waiting room, etc.):

Our days inevitably will contain stressful situations. No one wants to face the boss to explain why last quarter's numbers look so crummy or to head to the doctor's office for a physical. Waiting for these stressful encounters to take place can heighten our fears and anxiety about the actual event. It is also a perfect opportunity to practice pranayama (breathing) techniques. In order to allow your body and mind to relax try taking an inhale for a count of 4 and an exhale for a count of 8. By elongating your exhale you'll activate your parasympathetic nervous system and you'll counteract your body's own fight or flight reactions.

Instead of watching TV after dinner:

Get up and go to a yoga studio and take a class! OK, you're tired tonight and the latest of your favorite show are on TV. No worries. During the commercials, mute the sound and practice sun salutations. This full body sequence is a terrific cardiovascular and strength workout and will turn couch potatoes into "spud studs" in no time.

Before bed:

As your body prepares for sleep it is the ideal time to practice restorative yoga poses such as supported bridge pose. Ideally, you should turn off the TV and limit other distractions for at least an hour before bedtime. Try turning on some soothing music, lighting a lavender scented candle, and adjusting the lighting in your home to promote relaxation and repose. Then practice the restorative poses of your choice. Supported bridge pose can be done easily by bringing the body into bridge pose and then placing a yoga block under the sacrum. This is a terrific passive stretch for the front of the body and is a wonderful pose in which to the close the eyes, deepen the breath, and prepare for sleep.

Try some of these ideas as a way to make yoga part of your everyday routine. You may find that you enjoy yoga so much that you'll yearn for the next time you have a few moments of downtime to check in with your practice. As with most everything in life, your yoga practice will grow and flourish as a direct relation to the amount of time and energy you put into it. So if you'd like to find yourself doing an advanced pose, taking a more challenging class, or having the stamina to take a weekend workshop or retreat -- plant the seeds of yoga during the "downtime" in your day. You'll be excited with the results!

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