“I don’t have enough time’
Yet if we really question it, is that true?
I know this used to be one of my most common excuses.
What I really meant was I’m doing too much and can’t see the woods for the trees. Let alone take anything else on.
In this simple 7 step approach, you'll find practising yoga at home more accessible.
It’s incredible how just 7 minutes a day can change how you’re feeling.
I’d invite you to try it for one week and note how you feel physically, mentally and emotionally.
Notice any differences in how you go about your daily life.
When I first started my home practice I set myself unrealistic goals.
Like - I must practice 1.5 hours each day on my mat.
Whenever I failed to meet that ‘goal’, my inner critic had a field day.
A daily movement practice helps build an intimacy with ourselves. It connects mind, breath, spirit and body when done with awareness.
By setting an achievable ‘goal’ you’re setting yourself up for success.
Whether you are a beginner to yoga or an experienced practitioner, doing yoga at home can present challenges.
To support yourself - choose a time of day to do it for a week and set the timer for 7 minutes.
That's it, just get into the habit of coming to your mat and marking out a part of your day for yoga.
This is the prime time for the mind to come in with “but I've got kids” or 'I don't have enough time'.
You wouldn't think twice about brushing your teeth.
Consider this your internal daily cleanse to release accumulated stress and tension.
3 Make space
The hardest part can be to just get on the mat.
Lay it out the night before.
Morning time is ideal to practice, before excuses get in the way.
If you’re more of a night person, lay it out before you leave home that day.
Dedicate a space in your home that you can use for your practice.
Don't worry if it has other uses, doesn’t matter where, just make sure there is enough space a yoga mat.
All you need to do is 7 minutes. That's it. Every day.
4. What to do
Here's a simple sequence you can do. If you prefer to follow something, try MFML, YouTube or suchlike.
Start by sitting - as comfortably as you can - lean up against a wall if you need. Take this time to arrive into your space.
Take three breaths - sigh out the last one through the mouth, to release.
Move onto all fours to do cat and cow. (see youtube if you’re not sure what this is)
This will warm up the spine..
Come to stand.
Inhale arms up.
Hold right wrist with left hand and stretch up then lean to the left as you exhale.
Press right foot down to lengthen the stretch.
Inhale to centre.
Repeat other side.
Fold over your legs
Hold onto opposite elbows
Take 3 deep breaths here.
If you feel you can lengthen the legs here, do it on an exhale.
Place them on the mat.
Take your left foot back to come into a lunge position.
Extend top of the head forwards and back heel backwards.
Take 5 breaths here and repeat on other side.
Lie on the back and rest for 1 minute.
5. If at first you don't succeed
The biggest challenge is discipline.
Don't be disheartened if you skip a day (or week).
Just get back on the mat.
Find what inspires you, Poetry, dance, music, a yoga book.
Whatever it is, your practice is personal to you.
Enjoy it and savour the time out for yourself each and every day.
You are bound to come up against resistance but KEEP GOING.
This is where you make breakthroughs in your practice and in your life.
When you don't feel like it (and this will happen).
Still go to your mat but perhaps just lie there breathing on your back for 7 minutes or start with one of your favourite poses and see where it takes you.
I find that if I don't THINK about it and just get on the mat it all flows effortlessly.
7. When you have more time.
Make a cup of tea, light your candles, write in your journal, pick an inspiration card.
Whatever it takes to get your interest going and for you to enjoy it.
This is your time, enjoy it, savour it, it’s precious.
The mind and your life will come up with lots of distractions and excuses.
Make a commitment to change the unhelpful daily habits (like waking up and checking your phone) to more beneficial ones.
You'll notice a difference in how you deal with your life once you start this daily 7 minute practice.