Ah… it’s almost here: the long weekend. Theoretically, you have more time to do the things you love, but you know the days can still be plenty hectic. And the crazier your schedule, the less you feel like sandwiching Vinyasa between your morning tennis match and the afternoon cookout. The danger here is that “when you don’t have time for yoga is when you really need it,” says Darrin Zeer, author of Everyday Calm: Relaxing Rituals for Busy People. Fortunately, even if you can’t get to class, you can still enjoy mental, emotional, and physical boosts by sneaking in some quick yoga breaks throughout the day. Try these moves:
After you hit the snooze button… again
Try this stretch to get rid of grogginess and loosen yourself up for the day ahead, says Shirley Archer, certified yoga instructor and author of The Strength and Toning Deck.
The move: Lie flat on your back and bring your knees to your chest. Hug your knees, then lower them to one side (still hugging them) and feel the stretch in your lower back, hips, and neck. Slowly switch sides. When you’re ready to get out of bed, roll to one side and push up with your hands.
Plane, train, or automobile
Anytime you’re chained to an airplane, train, or car seat is the perfect time to do a seated cat stretch. “It’s one of the best mobility exercises for the spine,” Archer says.
The move: Place your hands on your thighs. Inhale, look forward, and stretch your spine from the top of your head to the base of your tailbone. Then exhale, look down, and round your back, drawing your navel toward the spine. Tuck your tailbone under and spread your shoulder blades wide. Repeat, breathing deeply and rhythmically as you round and release your back. Continue for up to 1 minute.
Struggling with the mid-afternoon blahs
A yoga yawn can wake you up naturally when you start to feel sleepy. Plus, it can relieve puffiness and stiff facial muscles.
The move: Think about chewing a big piece of gum and move your mouth up and down, then side to side. Stretch your face up and down while exaggerating the motions of chewing.
Waiting for the microwave to beep
Takes forever, doesn’t it? Instead of staring into space, make the most of your down time.
The move: Grab a railing or the edge of a table, step back a couple of feet, and spread your feet shoulder-width apart. Let your upper body stretch down, between your arms, so your head is lower than the counter. Relax and focus on your breath to help loosen tightness in your back, shoulders, and legs. When the microwave beeps, release the stretch.
Trapped in traffic
Cope with the gridlock by practicing the calming, balancing breathing techniques you do in yoga class, says Cyndi Lee, founder of OM Yoga in New York City.
The move: Focus on your breath coming in and going out, and make each inhalation and exhalation the same length. As you breathe in, count silently to 5, then exhale for 5 seconds. Think of the inhalation as energizing, whereas the exhalation should be more relaxing. (You can even say to yourself: energy in, stress out.) “Balancing those two energies—active and energizing versus tranquil and calming—will make you feel more balanced, especially when you are over-stimulated,” Lee says. “Plus, it gives you something to concentrate on instead of the bumper in front of you.”
