Yoga at home: Simple everyday tips for building your yoga routine
Do you want more balance, inner peace and energy in your everyday life? Then yoga is just the thing for you. But how can you establish yoga not just occasionally, but as an integral part of your life? Yoga expert Betty knows exactly what it takes and gives you valuable tips on how you can integrate yoga into your everyday life - simply, realistically and without pressure.
What is Yoga? Understanding the basics of yoga practice
Yoga is more than just stretching and relaxing. Originally from India, yoga is a philosophical teaching that has been passed on for over 5,000 years. It shows a path whose aim is to bring body, mind and soul into a state of unity and harmony. Translated, the word "yoga" means to unite or become one. Various practices are taught to achieve this state. These include postures, also known as asanas, breathing techniques and meditation - but also recommendations on how to treat yourself and others.
Here in the West, the focus is primarily on the physical practice of yoga. So it shouldn't put you off if you can't (yet) relate to the spiritual background. Instead, the focus should be on the many positive effects that the combination of movement and breathing has.
Why yoga is valuable in everyday life: benefits of yoga practice
"Yoga is an all-round carefree package for your body," explains Betty, who is on her yoga mat almost every day. "It gets you out of your head and into your body. And - very importantly - it's not a competitive sport. There is no right or wrong." Instead, for the yoga teacher and mother, one thing counts above all: gentleness and awareness - and the big "aha" moment when you suddenly realize how damn good it feels to feel yourself again."
The combination of movement and breathing helps with yoga, which has a holistic effect on body and mind. In addition, practicing yoga teaches you so much that will also help you in your everyday life. Even if many people take up yoga for completely different reasons, the many positive effects on everyday life quickly become apparent:
• Yoga strengthens and stretches the body: yoga helps to build a good balance between strength and flexibility. You strengthen your muscles without shortening them - important for preventing pain and poor posture.
• Yoga improves mobility: regular yoga practice mobilizes joints and relieves tension. This not only combats acute complaints such as back pain, but also effectively prevents them.
• Yoga helps to reduce stress: through conscious breathing and mindfulness, yoga noticeably lowers stress levels. Stress hormones such as cortisol are reduced, while your nervous system is calmed - ideal for more serenity in everyday life.
• Yoga improves sleep quality: Good sleep is directly related to your stress level. Yoga helps to reduce cortisol and thus supports the release of melatonin - the hormone that makes your sleep deep and restful.
• Yoga boosts mental strength: in addition to physical strength, yoga also promotes focus, inner peace and a positive mindset. Many people report greater clarity, self-confidence and emotional balance after just a short time.
A regular yoga practice gives you valuable moments of mindfulness and self-care, especially in our often hectic everyday lives.
5 simple yoga tips to integrate yoga into your everyday life
You should always make time for yoga - especially when you think you don't have it. As a mother, Betty knows how difficult this can sometimes be, so she has 5 valuable tips for you on how to do it.
1. Start small: yoga for beginners – 5 minutes are enough
"Many people believe that yoga has to last a whole hour. But that's not true," emphasizes the yoga expert. Just 5-10 minutes of conscious movement or breathing exercises can make a difference. Short sessions lower the barrier to entry and help you to build up a routine. Betty's tip: Start with a short morning routine or a relaxed evening yoga session.
2. Schedule regular yoga times
What is on the calendar is more likely to be practiced. Set fixed times for yoga - for example in the morning after getting up, during your lunch break or in the evening before going to bed. This way, yoga becomes a matter of course, just like brushing your teeth.
3. Create a comfortable yoga space at home
You don't need a large yoga studio - a small corner at home is enough. A yoga mat, a few cushions and perhaps a candle or an inspiring picture create an inviting atmosphere that motivates you to practise regularly.
4. Adapt your yoga practice to your everyday life
Yoga doesn't have to be perfect. You can be flexible with your practice. That's why Betty recommends: "A quick sun salutation in the morning, a few stretching exercises at your desk or a meditation on the train. Yoga adapts to your life, not the other way around."
5. Keep practicing yoga with joy, not pressure
Sometimes it goes great, sometimes not. The important thing is to be kind to yourself. Every day on the mat - no matter how short or intense - counts. "You'll be surprised how much your everyday life changes when you start moving mindfully on a regular basis," says the yoga teacher. "You will walk more upright, breathe more deeply, react more calmly, sleep better - and maybe even notice that your mood improves: when your body becomes supple, so does your life."
Small yoga routines for every day
We have even more ideas for you to integrate your yoga routine into your everyday life. Because no matter how little time or how small the routine. Yoga makes your everyday life easier - and doesn't always (only) take place on your yoga mat.
Here are a few ideas for mini yoga sessions:
In the morning:
• 5 minutes of sun salutations
• 5 minutes of conscious breathing
• 10 minutes walk without distraction
At lunchtime / during the day:
• Stretching exercises at the desk for neck & throat
• Take a deep breath and notice what you see, taste, hear, smell and feel
• Stand up and stretch in all directions
In the evening:
• 5 minutes feet against the wall
• Yin yoga positions, such as lying on your back with the soles of your feet together in a butterfly pose
• Breathing meditation before sleep
Conclusion: How to find your flow through yoga in everyday life
Yoga doesn't have to be complicated or time-consuming. By consciously integrating small yoga sessions into your everyday life, you will find your very own flow - step by step.
Stay patient, enjoy the journey and give yourself the time for more mindfulness and well-being. Because yoga is not a destination. Yoga is your path.
Frequently asked questions for yoga in everyday life
Even 2-3 short yoga sessions per week can have a noticeable effect on your well-being. The important thing is regularity, not duration.
Just 5-10 minutes of conscious movement or breathing exercises a day is enough to experience the positive effects of yoga.
Short sun salutations, stretching exercises for the neck and back or breathing exercises (e.g. deep abdominal breathing) can be easily integrated into everyday life.
A non-slip yoga mat is all you need. Optionally, you can use cushions or blocks to make yourself more comfortable.
Profile of yoga expert Betty
Name: Betty Bracht
Age: 46 years
Place of residence: Eberbach near Heidelberg
Family: Married
Profession: Expert in personal training in the areas of yoga, fitness and endurance sports
Sporting qualifications:
- Fitness Trainer DFLV, Trainer IFAA, Aqua Fitness, Nordic Walking
- Yoga Master, Hatha, Yin Yoga teacher, Thai Yoga
- Rehabilitation for̈ r Orthopaedics DBS, DOSB Prevention Posture and Exercise / Cardiovascular,
That's what makes Betty special: Betty is experienced, reliable and focussed on good results at all times