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Dear {{first_name|wonderful human}}, how are you today?

Welcome to another day in your incredible body on planet Earth. 🌍

How are you doing? We've had an action-packed few weeks with filming, family visiting, prepping for Wolf Cub No. 2, managing Ailo’s schedule (which now includes swimming lessons!), and Flo competing in the World BJJ Championships 🥇—time has just whizzed by! When things get busy in life, it’s all too easy to let our healthy habits and self-care routines slip, which is ironic since it’s usually when we need them the most!

How do you maintain a daily practice and take care of your body when you have a busy schedule?

We hear you! Today we’re going to help you to…

Create a simple, daily yoga practice that keeps you energized and moving with ease—even when you're busy crushing your own work goals and projects by integrating yoga into your routine.
Learn quick tools which will help reset and revive you as well as protect your body from the aches and pains of modern lifestyles by making yoga a part of your daily habits.
Save you time on having to think about what to do and instead give you resources to pick up any time with no prep or resources needed.

We get so many questions in our live monthly video call catch-ups from yogis asking about balancing yoga practice with the demands of long hours, shift work, or family responsibilities. Sometimes, it feels like there just aren’t enough hours in the day!

Finding time for a full yoga session can be tough, especially on days when you're overloaded or exhausted. But even a brief dose of movement and breathing can can ease muscle stiffness, reduce back pain, and boost your energy, focus and sleep! On days when you have time, a longer, juicy complete practice can be great medicine for your bodymind. But more than anything, consistency is key. Better to do some small things every day than just one longer session in a week. That’s why we’ve put together some quick and handy videos that can fit into your busy schedule as well as created a new playlist especially! Whether you’ve only got 15 minutes for desk yoga at lunch or a quick session before heading to bed, we’ve got you covered.

First things first…are you sitting too much?

Let’s face it: many of us are spending more time sitting than ever before—at our desks, in cars, or on the couch. On average, adults sit for about 13 hours a day, (Yes, we said 13! 😮 ) and that doesn’t even include sleep! The extent of sedentary behavior, and therefore inactivity, is pretty alarming. Prolonged sitting is the new smoking (but chairs don’t come with a health warning).

We all know how sitting at a desk for hours, being stuck in a car all day, or standing non-stop can put a lot of stress on your body. After a long morning at the computer, you might find yourself feeling bent over and stiff. It's easy to feel disconnected from our bodies and the present moment when we sit for long periods. Common complaints like neck stiffness, back pain, shoulder tension, and even wrist and forearm discomfort are all too familiar. That’s why it’s super important to add in some movement and breaks to shake things up and keep our bodies and minds happy! Incorporating yoga into your routine can offer significant physical benefits, such as increasing strength and flexibility, which help counteract the negative effects of prolonged sitting.

The Ultimate End of Work Office Yoga Routine (At Your Desk!)

The ultimate desk and office yoga stretching routine to finish up your work day. This practice is designed to do right after you finish your work at your desk.

Benefits of a Daily Yoga Practice

Incorporating a daily yoga practice into your busy schedule can have a profound impact on your overall well-being. By committing to a regular practice, you can experience a range of benefits that can transform your workday and beyond. Here are just a few of the advantages of making time for yoga:

Improved physical health: Regular yoga practice can help to improve your physical health by increasing flexibility, strength, and balance. This can lead to better overall health and a reduced risk of injury.
Enhanced mental focus: Yoga has been shown to improve mental focus and concentration, making it easier to stay focused and productive throughout the day.
Stress reduction: Yoga is a powerful tool for reducing stress and anxiety. By incorporating physical postures, breathing exercises, and meditation into your daily routine, you can help to calm your mind and reduce feelings of overwhelm.
Increased mental clarity: Yoga can help to improve mental clarity and reduce mental fogginess, making it easier to make decisions and stay focused on your goals.
Inner peace: Regular yoga practice can help to cultivate a sense of inner peace and calm, leading to a greater sense of overall well-being.

By incorporating a daily yoga practice into your busy schedule, you can experience these benefits and more. Whether you’re looking to improve your physical health, enhance your mental focus, or simply reduce stress and anxiety, yoga can be a powerful tool for achieving your goals.

Overcoming Common Excuses for Not Practicing Yoga

Are you struggling to make time for yoga in your busy schedule? Do you find yourself making excuses for not practicing? You’re not alone. Here are some common excuses for not practicing yoga, along with some tips for overcoming them:

I don’t have time: One of the most common excuses for not practicing yoga is a lack of time. However, even a short 10-15 minute practice can be beneficial. Try incorporating yoga into your daily routine, such as first thing in the morning or during your lunch break.
I’m not flexible: Many people believe that they need to be flexible to practice the poses in yoga asana. However, yoga is for every body, regardless of mobility level. Try modifying poses or using props to make them more accessible.
I’m too busy: While it’s true that many of us lead busy lives, yoga can actually help to increase productivity and reduce stress. Try incorporating yoga into your daily routine, such as first thing in the morning or before bed.
I don’t know where to start: If you’re new to yoga, it can be overwhelming to know where to start. Try following along with beginner online tutorials. You can start with simple poses and gradually build up to a more complex practice.
I’m not good at it: Many people feel self-conscious about their yoga practice, especially if they’re new to it. However, yoga is not about being “good” at it - it’s about showing up and being present. Try to focus on your breath and the sensations in your body, rather than comparing yourself to others.

By overcoming these common excuses, you can make time for yoga in your busy schedule and start experiencing the many benefits that it has to offer.

Resources for you to start using today!

As you may know, we have six 30 day yoga calendars ready made for you to choose from, whatever your level. But, in response to requests from the Wolfpack we have now created a short, sweet collection made especially for when you are stretched for time or traveling and still want to maintain your practice. Yoga For Busy Schedules has over 20 classes especially chosen for you to do anytime and anywhere in your day, all less than 15 minutes!😊

Small but mighty meditations

Fitting yoga into your day is more than just about the asanas (movements); carving out time for stillness can be just as beneficial, if not more so, than physical exercises. We know not everyone is ready to sit for hours meditating, but even just 5-10 minutes per day can significantly improve your well-being. Meditation is a time-tested method to reshape the mind and transform your cognitive and emotional landscape due to neuroplasticity (the remarkable ability of the brain to rewire itself in response to input). So, when work takes over or your schedule has you juggling multiple tasks, the most effective way to prevent burnout is to STOP AND BREATHE. For a deeper dive into meditation, check out our previous newsletter here.

Here are some of our Wolfpack’s fave mini meditations for a busy work day which are all under 15 minutes! You can do them in your car, at your desk, on your lunchtime walk or even in bed.

Arrive - Guided Meditation to make you aware of bodily as well as mental sensations. A great check-in!
Flo’s 7 minute meditation for complete beginners.
Bre’s 7 day mini series Nurtured Evenings of meditations to get you ready for a restful sleep.

❝

If you can breathe, you can meditate.

If you can breathe, you can practice yoga.

If you can breathe, you can realize yourself.

Yoga is a way of life that encourages us to bring mindfulness, presence, and awareness into everything we do. At its core, yoga teaches us to be fully engaged in the present moment, whether we're on the mat or going about our daily activities. A key aspect of this practice is connecting with our physical body; tuning in to how we feel, moving with intention, and honoring our body's needs. So incorporating it into our work day, our home life doesn’t always mean completing a meditation or a movement class. It can just be focusing on the present or bringing mindfulness into the every day things. Our Aware program can get you started.

5 ways to honor your body’s needs with simple changes

Switch Up Your Workspace: If you’re sitting for long periods, consider switching to a standing desk or an ergonomic kneeling chair. These options can help with weight loss, increased productivity, reduced risk of diabetes and heart disease, better digestion, more energy, improved mood, and less back and neck pain. When driving, adjust your seat height, angle, and mirrors to support proper posture and minimize unnecessary twisting or stretching when seated for a longer period of time, reducing strain and promoting comfort while driving.
Try Myofascial Release (MFR) Techniques: Check out our MFR playlist for short, effective videos using an MFR or tennis ball. These exercises can relieve muscle tension and make a big difference for your body. Pop a tennis ball under your feet while sitting or standing or behind your shoulder while taking part in a video call…your feet and shoulders will love you. 💜
Set Hourly Movement Reminders: Set an alarm on your phone to go off every hour with the title "MOVE!" When it rings, leave the position you are in, and take a little body check-in. If possible, walk outside and use this as a walking meditation where you mindfully tune in to the sounds and sights around you.
Walk!: Look at your day’s tasks and find which ones you can do while walking—such as listening to voice notes, listening to tutorials, or taking phone calls or dialing into audio meetings. If you’ve been standing all day, use this time to do some forward folds, cat-cows, or twists to rejuvenate your body.
Stack a Habit onto Breaks: Whenever you leave your desk for a coffee break or bathroom visit, add a movement to your routine. This could be 3 squats, some side bends, or even shoulder rolls and arm circles to keep your body active and refreshed. Even if you only have 15 minutes at lunchtime try our midday yoga from your desk, we’ve got you covered!
Download our FREE daily planners to capture your goals for yoga in your routine and then reflect on how you felt at the end of the day.

Psst! Exciting news! We've launched our Wolfpack Ambassador Program for all Wolfpack Members on the platform. A unique opportunity to share the beautiful practice of yoga and earn money while doing it! It’s a win win! Curious to learn more? Join us on this mission to spread the beautiful message of yoga far and wide. We can't wait to have you onboard!

Join the Wolfpack now and get the first week FREE!

Small changes can make a big difference. Prioritizing your well-being, even during the busiest of workdays, is key. Carve out moments to reconnect with your body, quiet your mind, and bring a sense of balance and serenity to your work life.

With love and light,

P.S If you want to incorporate yoga into the first part of your day to really get started the right way then hop on over to this quick 11 minute morning movement routine with Bre - start the day with a smile!

If you’re realizing that your work-life balance is becoming overwhelming or that you need help navigating a challenging period, consider reaching out to our sponsor this week, for professional support.

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Stand Up | 14 min listen

With Dr John Buckley, Michael explores how the experience of astronauts in space proves how important the force of gravity is on our bodies - and how standing up can help keep our bones and muscles strong.

In Deskbound: Standing Up to a Sitting World, Kelly Starrett breaks down the impact of sitting too much and shares down-to-earth tips for getting more movement into your everyday life.

Alongside Math and Reading,

Schools Are Now Teaching Happiness! Studies show that actively embracing happiness leads to increased overall well-being. This program teaches children about regulating emotions, gratitude, and self-mastery, ultimately providing them with the best resources to lead happy and fulfilling lives.