Dear Yogi Marlon,
I’ve heard that it is better to do a little yoga every day,
than a long session once or twice a week. During the week my work
schedule takes precedence, so time often does not allow for a
class or video. What do you suggest?
Betty
Theatrical Agent
Beverly Hills, CA
Dear Betty,
You are correct. A little yoga every day cultivates a practice
that is growing, as opposed to one that merely maintains a plateau.
If we embody the Tantric approach to yoga in particular, we continually
strive for a practice that is a force for personal growth and
spiritual evolution. Conversely, being a “weekend warrior”
in any physically demanding practice can make you more susceptible
to injury.
No doubt, your profession is stressful and creates tremendous
demands of your time. It would be antithetical to yoga if we allowed
the lack of opportunity to practice, to be another source of stress.
There are practical solutions I’ve created for myself that
I am happy to share with you. They are great tension tamers. For
instance, I take one long slow ujjayi breath (slow deliberate
inhales and exhales that draw the breath against the back of the
throat) before each and every time I pick up the phone. I do the
same at each red light. If I am stuck in traffic, I do a longer
pranayama practice. I silently repeat a [mantra] when I’m
waiting in line, instead of tapping my toe impatiently. By the
time it’s my turn, I’m usually grateful for the momentary
break in my day.
For the more physical aspects of yoga, set a timer for 5 minutes
and do one single [posture]according to the desired effect and
the list below. Five minutes will seem like an eternity. One friend
and teacher brilliantly calls it “moving into stillness”.
If you focus on watching the mind, and seeing how your mood and
body changes several times within that time frame, I think you
will be amazed what just 5 minutes can do.
· Morning Wake-up: Downward
Facing Dog [Adho Muhka Svanasana] http://askyogimarlon.com/asana_down_dog.html
· Rejuvenate/Re-energize: Flat on your back with legs extended
up the wall. Adding a pillow that props your middle and upper
back into an arch is even better
· Nervous to Calm: Should Stand (Salamba Sarvangaasana)
· Angry to Calm: Seated Forward Bend (Paschimottasana)
or
Standing Forward Bend (Uttanasana) with arms folded and hanging
· Stiff Neck Tamer: Standing Forward Bend (Uttanasana)
with hands clasped behind back, straighten arms and reach toward
the floor