Yoga is not for everyone. Even as a Yoga Teacher, I completely appreciate and respect that it’s not everyone’s cup of tea. However, incorporating a just little yoga into your everyday routine will make a big difference to your overall happiness and health. I’m not talking about rolling out a mat and wearing leggings, and realistically, we don’t all have the luxury of having copious amounts of free time to do that. I mean by doing a few things, which are simple, quick, and easy to do for both yogis and non-yogis alike. Here are my favourite ways to do so:

• Feel-Good Stretch: Spend one minute each day lying on the floor with a cushion or pillow under the middle of your back (with your bum and head resting on the floor). This is a gentle supported backbend and a really effective and comfortable way to stretch because it’s passive (no effort involved!), it opens up the front of your chest (we spend so much of our day hunched over screens, eating, driving, in front of the TV etc), and it’s grounding. This stretch releases tension build-up in the body, especially in the back, and helps you to feel happy and serene. 
• 3 Minutes To Calm: Sit in a comfortable and quiet spot and close your eyes, maybe set a timer if you need to, then simply focus on your breath, breathing slowly in through the nose and out of the mouth. Keep your attention on your breath for the full three minutes, if your mind drifts off, simply come back to your breathing. As you breathe, notice the sensation of the air flowing in and out of you, the small movements in your abdomen as you inhale and exhale, and try to feel more and more relaxed with each exhalation. This is a wonderful way to tune into your body and create a sense of calm. If you start to enjoy it a lot, you can always increase the amount of time you do it for. We take some 20,000 breaths per day, but how many of these are we conscious of?  Scientific studies show that a few moments of conscious breathing each day is enough to help lower your heart rate, reduce depression, and reduce stress levels in your body.
• Be Present When You Eat: Eating in the present moment is a key principle of Ayurvedic eating. In Ayurveda, how you eat is just as important as what you eat, because it is essential for healthy digestion. At your next meal, try to eat free of distractions (read ‘screens’) and use all five of your senses.  Take your time to appreciate the smell of your food, the look of your plate, the texture of your food, the different flavours, and the sounds that you make when you eat. By eating more mindfully, you’ll make better food choices, appreciate your food more, and stop eating when you’re full. 
• Be Kind: Yoga encourages you to practice kindness and patience toward others.  Being kind can strengthen your relationships with those around you and your sense of satisfaction in life. In yogic texts there is a Sanskrit word, ‘Ahimsa’, which means ‘do no harm’. Kindness is free, it can be as simple as making an effort to smile or give a compliment, and know that your small caring actions can make a valuable difference to someone else’s day, in turn, you will be the reason that they smile.  
• Self-Care Matters: Try to give your mind, body and soul the love it deserves so you can face life with positivity and energy. We all know that to look after others, we need to look after ourselves first. A few self-care practices that work for me include: taking a leisurely walk in the fresh air for 30 minutes each day without my phone so I can simply walk in the moment with my own thoughts, sleeping between 7-9 hours every night, staying organised with my work so I don’t feel overwhelmed and eating food that’s not overly-processed. Focusing on self-care is vital for your mental health, encourages you to make better choices and experience more joy in life.

I hope these easy-to-follow tips demonstrate that you don’t need to be a yogi to do yoga, it’s really as simple as this, and the little things that you do each day add up to make a big difference to your complete wellbeing. 

Born in Hong Kong and based in London, Sarah Highfield is a leading yoga teacher and writer. She is the founder of Yogagise Yoga and believes there is a style of yoga for everyone. Visit her website for more information: www.yogagise.com or follow her on social media: @yogagise.