But what if we told you that, even if you only had time for a few minutes each day, yoga could really turn your day around?
Yoga is not just about looking ‘cool’ or twisting into pretzels. It is simply a practice for connection—connecting with your breath, your body, and your inner self. For the modern woman who wears a dozen hats, a few simple yoga moves each day can anchor you as you’re juggling the chaos of everyone’s demands (including your own!).
If you feel called to explore yoga beyond a daily routine, a structured program like the 200 Hour Yoga Teacher Training Course can help you build a strong foundation
Let’s be clear, we are NOT trying to add on a chore. We ARE trying to create a calm and reserved space in time for you to engage in self-care so you can recharge/re-center and tackle the day (or wind it down) with rejuvenated energy and peace.
Now, let’s get into a simple and practical daily yoga practice for the busy woman. You don’t need to be in a fancy studio or have hours to dedicate to yoga. All you need is a mat, a little bit of room to move, and a few minutes to devote to yourself.
Morning Practice: Wake Up and Move (10-15 minutes)
Practicing a few sun salutation (surya namaskar) type movements can positively affect your day and help to shed any early morning stiffness, get the blood flowing, and clear your head before you dive into the day ahead.
- Cat-Cow (Marjaryasana-Bitilasana)—Start out on all fours. As you inhale, drop your belly, lift your chest, and look up (Cow). As you exhale, round your spine and tuck your chin to your chest (Cat). Repeat 5-10 times. This gentle movement will warm up your spine and is a wonderful way to connect with your breath.
- Downward-Facing Dog (Adho Mukha Svanasana)—From all fours, tuck your toes under and lift your hips up and back so your body is in an inverted “V” shape. Pedal out your feet, first bending one knee and then the other, to release your hamstrings and calves. Hold for 5 breaths. This pose is wonderful for stretching the entire back body and to help wake up your energy.
- Warrior II Pose (Virabhadrasana II): Step your right foot forward, with your left foot turned out. Bend your right knee to about a 90-degree angle, with your hips open. Extend your arms out parallel to the floor and look over your front fingers. Hold for 3-5 breaths per side. This pose helps develop strength, focus, and a feeling of empowerment, which is great for starting your day.
- Tree Pose (Vrksasana): Stand with your feet together. Shift weight into your left foot. Place the sole of your right foot on your inner left ankle, calf, or thigh (do not press on the knee joint). Bring your hands to your heart center or up above your head. Hold for 3-5 breaths per side. This pose develops balance, concentration, and a sense of being grounded.
Evening Routine: Let Go and Release (10-15 Minutes):
The end of the day is a time to release physical tension as well as mental stress. This short sequence will help you shift gears from a busy day to a restful evening, better sleep, and a less busy mind.
- Child’s Pose (Balasana): Kneel on your mat, with your big toes touching. Widen your knees and fold down, placing your forehead on the mat. Extend your arms out in front or along your sides. Hold for 5-10 breaths. This pose is extremely calming and a great way to fully surrender and let go of your day.
- Seated Forward Bend (Paschimottanasana): Sit with your legs out in front of you. Inhale to lengthen your spine, and on the exhale fold down from the hips and grab either your feet or your shins. Do not worry about grabbing your toes; the goal is to gently feel a stretch in your hamstrings and back. Hold for 5 breaths. This pose is calming for the nervous system and offers a stretch to the entire back of the body.
- Legs-Up-The-Wall Pose (Viparita Karani): Scooch close to a wall and lie on your back, legs extended straight up the wall. You may place your arms out to the sides. Hold for 5-10 minutes. This is a restorative powerhouse. It relaxes tired legs, cools down the mind, and is the perfect antidote for standing on your feet all day.
- Savasana (Corpse Pose): When you’re ready to complete your practice, take Savasana. Lie on your back with your legs and arms slightly apart, palms facing up, and close your eyes. Allow yourself to fully relax. Just as you are. Remain in Savasana for 3-5 minutes to soak up the benefits of your practice. Savasana may be the most important posture of all. A time to simply let go.
Making It a Habit
Remember, the secret to establishing a daily yoga practice is not perfection; it is consistency. Start small and aim for consistency. Even five minutes of intentional movement and breath will help you. Don’t be afraid to modify poses to fit your body’s needs. Try to pay attention to what feels good and what doesn’t.
Remember that this is your time. It is not on your to-do list; it is a non-negotiable appointment with yourself. Creating this little space every day is not simply doing yoga; you are taking care of the one person who makes it all happen! And you are worth it!
If you would like to know the possibility of a deeper dive into practice or would prefer a more guided experience, the teachers at Maa Shakti Yog Bali offer in-person and online courses designed to meet your needs and scheduling.
So, apart from your daily routine, it’s time to think a bit about yourself, for sure in a healthy way, because, after all, if not you, who will take care of your body, mind, and soul?
