Yoga is associated with long daily sessions, but a busy schedule can make that difficult. Work, family responsibilities, commuting and social commitments can leave little time for a regular fitness routine.
Instead of giving up completely, starting with one day in a week is a good approach and that is what should be done to get a routine of one yoga session a week. The way to make yoga part of you as a habit and not just another thing on your to-do list.
Choose One Day for Your Yoga Session.
A day and a time which you can realistically keep. For many people a weekend morning has something to offer as there are fewer work-related commitments.
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But there is no single perfect day for yoga. You can choose any day that fits your schedule. Make the session an appointment with yourself and make sure not to put it off for so long.
A Simple 30-Minute Weekly Routine.
If you’re new to yoga you don’t need a detailed routine. A 30-minute session can be a lot of subtle movements, breathing exercises and restful time and relaxation.
Start with five minutes of slow breathing and warm-ups. Then you do 15–20 minutes of comfortable yoga poses that are about mobility, balance and flexibility. You then get to five minutes of relaxation or meditative breathing.
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The intensity can be adjusted according to your experience and comfort level.
Focus on Different Areas Each Week.
To keep your weekly practice interesting you can structure it in a different way for each session to be at least slightly different.
Week 1: Gentle stretching and basic poses
Week 2: Balance and mobility
Week 3: Hip and back flexibility
Week 4: Relaxation and breathing exercises
After completing the first month you can repeat the cycle or gradually introduce poses that match your interests and abilities.
Make Yoga Easier to Maintain.
Consistency is often more important than making every session long or challenging. Keep your yoga mat somewhere easily accessible so that starting your session requires less effort.
You can also choose a fixed time, wear comfortable clothes and prepare your space beforehand. These small steps make it easy to make yoga a regular part of your weekly routine.
What About the Other Six Days?
A once-a-week yoga practice does not mean that you are inactive all the other days. Walking, stretching, cycling or doing other things to add to your yoga session might be a good alternative.
Even short periods of movement during the day can help break up long periods of sitting.
Listen to Your Body.
Yoga is not about forcing your body into these difficult positions. Beginners should focus on the comfort and technique of the movement and not the technicalities of the experienced yoga practitioners.
If you have suffered an injury, medical condition or question whether to exercise, ask a qualified healthcare professional or trained yoga instructor for advice.
Start With One Day.
Even if you are very busy and have a schedule in mind, you would never have time to get started. A weekly yoga session is a good alternative: schedule one day, take 20–30 minutes and take that time to do it for you.
Once the habit has become comfortable, you are more likely to want to do it more often. But if you continue with one session a week and don’t change your routine, the important thing is to have a sustainable routine that works for your life.
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