If carving out time is the only thing stopping you form a consistent yoga practice, I have great news for you. You do not need a full hour to reap the benefits.
Reasons such as you don’t have the energy, your favorite workout clothes are in the wash, or you are not in the mood to drive yourself to your favorite yoga place are common pitfalls to take the day off from your practice. I get it; it is easy to get sucked into excuses.
While self-care should be a priority, some days you may only have 10 minutes or less to commit. A little time for yourself, however, can go a long way. If you come to your mat at home, even just for a few minutes, please do not overthink it; just let the practice unfold.
But what does a 10-minute yoga practice look like?
Well, it depends on what your intention is going to be. Check out my prior blog post on how to set one here! Showing up for 10 minutes in your pajamas, with your messy hair, without the judgment that you may not be feeling your best can be very rewarding. Just do it for you and YOU alone, and leave the rest behind.
Lay down on your mat and check-in. Pull your knees to your chest! Notice how you feel! Spend a minute or so on deciding what you feel like working on, how your body is at that moment, and what outcome you would like to achieve. If you need a bit of guidance, check out the options below.
The Energizing Practice
Jumpstart your day with about ten rounds of Sun Salutations.
Sun Salutations are a great way to get your blood flowing. If you know you will have a full schedule, start here. Allow the first and second cycles to be slow. Keep your awareness inward and move at an elongated pace of your breath. For your third Sun Salutations, pick up the tempo a little bit. While you continue to do the same set of postures, you are no longer focusing on the next pose; you are focusing on the inhales and exhales. By creating this moving meditation sequence, you get both your mind and body ready and energized for a busy day.
Finish your last cycle in Childs pose, then rest for 2 minutes in Shavasana, Dead Body Pose.
The Calming, Gentle Practice
If you feel you need a slow start, choose no more than five poses and their variations. Pick the ones you know your body responds to when you are tense or stressed. You may begin in a seated, cross-legged position on your mat, or even sitting on a chair. Start with circling the head, working your way down to shoulders, to the torso, to the hips, then feet. After a few shoulder rolls, do some seated twists, forward folds. Maybe do a few side-to-side rolls on your back, if that is where you started, pulling one or both the knees to the chest. With a supine twist or bridge pose, you can bring mobility to the hips and spine.
Sometimes it feels right not to pick postures. Just close your eyes and allow the body to move towards the least amount of resistance. Continue exploring what brings pleasant sensations to your body. Finish with a few minutes of relaxation in Shavasana.
The Restorative Practice
Set your alarm clock and roll out your mat. Place a few pillows (or folded blankets) under your knees, maybe put a drop of diluted lavender essential oil on your inner wrists, and lay down. On a colder day, you may even cover your body. Close your eyes and explore where your mind takes you. If you find your thoughts are racing, watch the flow of your inhales and exhales. You may take a body scan and relax one body part at a time. Surrender and give yourself permission to be. If you have more time, forget the alarm. Or, if weather permits, take your mat outdoors. You may find getting hugged by a gentle breeze as you drift into a peaceful nap.
Please remember, your practice doesn’t have to be perfect every single day. Try it again on another day, when your body and mind are in different states, and you may be more receptive to the benefits yoga can offer.
Here is to TAKING TEN for yourself! Enjoy!
