6 Quick Asana Practices You Can Build Into Any Day

Can’t get to a yoga class? Don’t have time to dedicate to your home practice today? No worries! I’ve got you covered with these six short practices that anybody can do throughout their day during regular activities.

Sometimes practicing for an extended period of time every day isn’t realistic due to our hectic lives, but incorporating small practices throughout the day can have a big impact on your well-being!

1. Reclined poses in bed before you get up in the morning.

Your alarm goes off, and you might hit snooze a few times, but eventually you decide you need to get up and start your day. Try practicing a supine pose or two before you get up. Try a reclined twist, happy baby pose or reclined head to big toe pose (supta padangustasana).

2. Balancing poses in the shower.

The shower is an awesome place to practice a few asanas, especially if you're a hot yoga fan! Just make sure you have a non-slip mat down and use the wall for support. Try tree pose (vrksasana) with your foot on the floor with your heel resting on your ankle, your foot resting on your calf or the inside of your thigh. Avoid placing your foot on your knee.

3. Mountain pose at the bus/subway/train station.

If you take public transportation to work, you;re likely spending some time waiting for your bus, train etc. to arrive. Use this time to work on your mountain pose (tadasana). Bring your weight evenly into both feet and feel yourself grounding into the earth while lifting up out of the kneecaps and finding length in the torso. You can also take this opportunity to practice your ujjayi breath, especially if it’s cold out since it will warm your body up!

4. Seated twists at the office.

Sitting at a desk all day can really make you stiff. It’s a good idea to get up and walk around every few hours, but you can also practice a version of bharadvajasana in your office chair. Sit near the edge of the chair with your feet firmly planted on the ground. Then twist your body to either side, using the back of the chair to help you go deeper into the stretch.

5. Plank or Downward Dog during TV commercial breaks.

Are you working on building strength in your downward dog (adho mukha svanasana) or plank pose? Use commercial breaks during your favorite TV shows to work on holding these poses for a set period of time. Commercials tend to run in about 30-second increments, so try to hold downward dog or plank for 1-2 commercials. If you're ambitious, you can try to stay in the poses for the entire break!

6. Savasana before you go to sleep.

Taking a few minutes in savasana before you go to sleep can calm the body and the mind. Lie down, closing your eyes, and move through the body, releasing any tension starting with the feet and working your way up to the crown of your head. Let go of conscious effort and enjoy a few moments of stillness and quiet.

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