Making Time for Yoga
By Karen Allgire, MFA, RYT

Increasing numbers of people have experienced a yoga class some time in their lives, whether at a local gym, a vacation spot or a yoga studio. Although you may commit to weekly classes, making time to practice yoga regularly at home is something you may find difficult to do. Yet, after you practice asana (postures) you feel better physically, mentally and emotionally, pretty much every time. Even a little bit of practice makes a difference. Never underestimate the power of a few minutes of focused yoga practice. One way to get a little more practice into your life is to integrate it into the rhythm of your day. You can set up cues for yourself that remind you to stand up straighter, roll your shoulders back and take a smooth, soft breath. Here are a few ideas to get you started.

Bathroom Yoga
Stand in front of the mirror and take a loving look at yourself. Stand with your body upright yet relaxed. Now stretch your arms up overhead. Keep your shoulders down, collarbones wide and elbows straight. Hold for about 30 seconds and release. Reach one hand behind your waist and as high up between your shoulder blades as you can. Then reach the other hand down your back. If you cannot clasp your fingers, hold a hand towel in the top hand and catch it with the bottom hand. Roll your shoulders back and breathe smoothly. Then do the other side. You can do these two simple shoulder movements each day before your shower in less than five minutes.

Kitchen Yoga
While the kettle is coming to a boil or your bread is toasting, take hold of the front edge of your sink. Walk back until your arms are straight and you feel a stretch in your sides. Straighten your legs and lean back and into your hips. Keep your shoulders away from your neck and breathe softly into the areas that feel tight.

Car Yoga
Each time you come to a stop light, roll your shoulders back and take a smooth, soft breath. Relax the back of your neck and soften your face. Car yoga should be kept simple so that your attention remains on traffic. Taking just a few moments to breathe and relax will help your body feel better, and make you a more alert and courteous driver.

Office Yoga
Take a minute or two for a simple chair twist. Come forward on the chair seat so you are sitting upright with both feet flat on the floor. Turn to the right side, placing the right hand on the back of the chair and the left hand on your outer right thigh. Use the hands for leverage and turn your waist, ribs and chest, and be careful not to overturn and strain your neck. Keep the neck and face soft. Do each side twice and notice the feelings of buoyancy and lightness that come to your body and mind.

Living Room Yoga
Sit forward on the front edge of your couch or chair. Place your feet about two feet apart. Place your forearms on your thighs and lengthen the sides of your waist forward. Gently bend forward and let your head and neck hang freely. If it is comfortable, take your arms off your thighs and let them hang down between your knees. Take a few gentle breaths into your lower back. Slowly sit back up.

It really is easy to take just a few minutes, a few times during the day to do some yoga. Create your own cues and do the stretches that feel good to you. The stretching and relaxation that you do throughout the day will add up to help you feel both calm and energized. You might feel so good that you will want to set aside more time for a dedicated yoga practice.


Karen Allgire, MFA, RYT, is a Certified Iyengar Yoga Instructor. She has been teaching dance and movement since 1983 and yoga since 1998. Karen is co-director of Green Tara Yoga & Healing Arts in Cleveland Heights, Ohio. You can reach her at info@greentarayoga.com or (216) 382-0592.