People sometimes assume yoga is saying “ommmm” in a circle holding hands, but it’s much broader and more customizable than you think. The word yoga means “to yoke,” or “to unite”; it’s a chance to unite breath and movement to feel a sense of union within yourself. How that takes shape for you will vary. But on a single day, you can try on this accessible yoga practice for size.
1. Set a timer for one to five minutes. Stand or sit in a quiet spot, and bring your hands together at the center of your chest, near your heart, with palms pressed together and elbows flaring out wide. Feel your thumbs connect to your breastbone.
2. Lift the top of your head up tall and soften your shoulders. Draw your belly in on a slow inhale, then exhale as you allow your belly to expand. Breathe like this until the timer goes off.
At first, it’ll probably feel ridiculously easy or even boring. Stay with it. Pay attention to what comes up physically, emotionally, and mentally. Try not to judge; just let it all roll. Whenever I do this little practice, my mind starts chattering: My nose itches. I don’t wanna do this. I wonder how tomorrow’s meeting will go. Did I send that email? I need to call my grandma. Has it been a minute yet? This is the longest minute ever. I wish I were better at this…
Usually, my distracted mind quiets down, and I can focus on just breathing. When the timer goes off, you’re done. You did yoga.
TRY THIS
Do a body scan. Close your eyes, and with a steady breath, think about relaxing every part of your body. Start with your feet: uncurl your toes, wiggle them around, and stretch your arches. Move your mind through your lower half and upper body, all the way to the crown of your head. When you’re done, blink your eyes open and take another round of breath. You can use this body scan to reset anytime you feel overwhelmed.