15 Minutes of Yoga is Better Than No Minutes
When I first started practicing yoga in my 20s I used to take 75-90 minute classes. I would breathe, sweat, and float out of classes feeling amazing. In my 30s when I had young kids, I felt like I didn’t have enough time for yoga or myself because of the time constraints of having kids and working. The problem wasn’t my schedule, it was my mindset.
As a Type A perfectionist, I had a fixed mindset that said unless I have an hour to exercise or practice yoga, it’s not even worth my time. This mindset kept me off my mat except for once a week when I had childcare and could get to class. My stress levels were off the charts, I felt terrible in my body, and was generally overwhelmed by life.
In the time since “recovering” from my perfectionism I discovered that I don’t actually need an hour on the mat to reconnect to myself. While an hour practice feels great, and I do it when I can, even 15 minutes can completely change how I feel for the better.
Less is better than none
Having an All or Nothing mindset doesn’t help you take care of yourself. Life isn’t black and white, there’s lots of grey. If you only have 15 minutes, moving your body for those 15 minutes will feel better than not moving at all. 15 minutes is better than zero minutes.
If you’ve ever used deep breathing to calm your anxiety, you know that after just a few deep breaths you feel grounded and back in your body. It only takes three minutes of mindfulness changes your brain chemistry.
Mindfulness exercises like being present, connecting to your breath, meditation, and yoga, increase levels of GABA (calm), dopamine (reward, pleasure), and serotonin (positivity) in the brain. A short practice will make you feel better than no practice at all. What would happen if you shifted your mind toward some is better than none?
Shift your mindset toward an open mind
As I wrote about in Every Worthwhile Journey Begins with an Open Mind, having a Growth Mindset opens you up to possibilities beyond what you previously thought possible. A Fixed Mindset keeps you stuck, a Growth Mindset creates space for more options.
If you believe that exercising or practicing yoga for an hour is the only way it will “count,” then you might feel overwhelmed trying to fit movement into your day. If you open your mind to the idea that any amount of movement is better than no movement, you will become more active and creative with your time.
It’s amazing the difference just a little bit of movement can make in your day. The days I practice yoga are days when I feel more productive, creative, and able to cope with the stressors of daily life. I can shake off the little things, get more done, and know that I have done something positive for my health. While I do take a rest day each week, I find days when I move, I feel like I have given myself a gift: the gift of mattering to myself.
It’s so easy to give into the busyness of life. There are so many priorities out there, places to go, people to see, things to do, that fitting in time for one’s self can seem daunting or even impossible. Somehow we drop to the bottom of our own to-do list because we are less important than other people’s needs. That’s when it helps to focus on what is true, rather than your beliefs.
The beliefs
“I don’t have time, I have too many important things to do.”
“These other things are much more important. I’ll get to my self care later.” When exactly is later?
“Tomorrow I will have more time.” So many lies that we believe are true.
The truths
“If I don’t give myself what I need I will burn out, then nothing will get done.”
“I can’t pour from an empty cup. I need to prioritize my needs so that I am available to those that need me.”
“I am the only one who knows what I need. I am capable of giving it to myself. I deserve to be cared for.”
Try it for yourself! Every day that you feel like you have too much to do, give yourself 5-15 minutes to move your body. Maybe you practice Sun Salutations (see video below) or walk up and down the stairs. You might walk around the block or dance in your living room to a couple of songs. Notice how you feel after these little bits of movement. I can promise you, you won’t regret it.
In time for the Holidays
I know the Winter holidays are still a few months away, but they will be here before you know it. With the holidays comes stress and overwhelm as you attempt to get everything done on top of your normal unwieldy to-do list.
Holiday Burnout Solution offers 15 minute classes 3 times a week that can be taken online live or on demand whenever you want. These short classes are easy to fit into your busy schedule and will give you that little bit of movement to change your mood for the better. My students are often amazed by how much I can pack into 15 minutes, I promise it will be worth your while. Click the button below for more details or to sign up! This event is included for all Purple Room Yoga class subscribers.
