Saurabh Bothra
04-Apr-2025
Working out has never been this easy!
Saurabh Bothra, founder of Habuild and a certified yoga instructor
Self-care isn’t about having time; it’s about making time. In a world where our schedules seem to be running faster than our thoughts, finding time for self-care often feels like a luxury. But what if I told you that a perfect yoga routine doesn’t demand hours on the mat? In fact, even 20-30 minutes a day can work wonders for your body, mind, and energy levels. Whether you are a frequent traveler, a busy professional, or a multitasking parent, here’s a yoga routine designed for those who are always on the go.
1. Start with Centering (2-3 minutes)
Begin with a short grounding practice. Sit in Sukhasana (Easy Pose) or simply sit on a chair if you’re at work. Close your eyes, take 5 deep breaths, and focus on your inhalation and exhalation. This helps calm the mind and prepares your body for movement.
2. Quick Stretch to Wake Up the Body (5 minutes)
Cat-Cow Pose (Marjaryasana-Bitilasana): 5 rounds to gently mobilise the spine.
Downward Dog (Adho Mukha Svanasana): 5 breaths to stretch the hamstrings and shoulders
Standing Forward Fold (Uttanasana): 10 seconds to relieve tension in the back and improve blood flow.
3. Surya Namaskar (Flexible)
Sun salutations are the heart of any efficient yoga routine. Perform 2–5 rounds of Surya Namaskar, adjusting the pace according to your energy levels.
If you need an energy boost, move swiftly.
For grounding and calmness, slow down and hold each pose for a few breaths.
This sequence engages all major muscle groups and improves flexibility, strength, and cardiovascular health, all in one go.
4. Standing Strength (5 minutes)
Incorporate quick but powerful standing postures:
5. Wind Down with Relaxation (5 minutes)
End with Legs-Up-the-Wall Pose (Viparita Karani) or simply lie down in Savasana. Let your body absorb the benefits of the practice.
Why This Routine Works :
This sequence is short but wholesome. It has breathwork, stretching, strength, and relaxation. Most importantly, it fits into the busiest of schedules. Whether you're in a hotel room on vacation, a home office, or a park, this yoga routine travels with you.
Cover Credits: Instagram @alayaf
