International Yoga Day 2024: Mumbaikars reveal how they make time for routines in their busy schedule

On International Yoga Day, two time-strapped Mumbaikars reveal how they make time for it in their daily routines. Plus, our curated guide of tried-and-tested platforms to help you incorporate it in your lifestyle

With 150 million practitioners, as per a 2023 data shared by Yoga Vidya School, India leads the list of countries where yoga is the preferred medium of exercise. But, with hectic and demanding schedules, making the time for a wellness yogic routine can be especially challenging for the average Mumbaikar. So, to celebrate International Yoga Day, we invite two enthusiasts to tell us how they make yoga work for them.

Shivali Chatterjee teaches a class. Pic Courtesy/Instagram

For the Mumbaikar in a hurry

Contrary to public perception, you don’t need to exclusively dedicate an hour every day to make yoga work for you. Any amount is good as long as you are consistent, says yoga educator Shivali Chatterjee.

>> If you only have 10 minutes — Do six surya namaskars and two minutes of pranayama.
>> If you only have 20 minutes — Do 12 surya namaskars and five minutes of pranayama.
>> If you only have 30 minutes — Do 12 surya namaskars; balancing, twists and seated postures for 10 minutes; end your workout with 10 minutes of pranayama and meditation.

She practises handstand

Remember, yoga is not only about physical poses. The entirety of yoga includes a wide range of contemplative and self-disciplinary practices, such as meditation, chanting, mantra, prayer, breath work, rituals and even selfless action. All these aspects of yoga not only help to improve your physical flexibility but also help to develop mental clarity, and relieve chronic stress symptoms and inflammation. Some types of yoga classes can also aid in strength-building, improving muscle tone and building lean muscle mass.

It gives me joy
Sanam Jaisingh, 51, entrepreneur

Sanam Jaisingh performs a Raktapotasana

I began practising yoga just for fun around 15 years ago. I was also experiencing spine-related issues, and was looking for an exercise routine that would be gentle on my back. But as time and my practice progressed, I noticed that my body was undergoing a lot of promising changes. My flexibility improved tremendously, and my practice made my back stronger. That’s when I knew yoga was the right form of exercise for me. I have tried various types of workouts including pilates on the advice of my doctor, but I always gravitate back to yoga because of the joy it brings me. For me, I relish the sheer happiness of doing the asanas, and the breath work and balance have become a part of my daily lifestyle. I practise at least three or four times a week, for an hour. As they say, ‘Yoga se hi hoga’!

I can breathe easy
Rishika Pursnani, 44, teacher

I have been struggling with asthma since my childhood. That led me to yoga as I wanted to learn pranayama, to help me cope with my condition. I have been practising since the last two years. This includes hour-long yoga classes twice a week and pranayama every day for 10 minutes. I’ve never experimented with other forms of exercise, but I would like to consider adding a core-strengthening component to my existing routine.

For your yoga fix in and around Mumbai

>> The Yoga Institute at Santacruz East was founded in 1918 by Shri Yogendraji, and is considered as one of the oldest centres of yoga in the world.
Log on to theyogainstitute.org
Call 26110506

>> Iyengar Yogashraya in Lower Parel was established in 2002 by Yogacharya BKS Iyengar. It is said to be one of the best places to experience Iyengar yoga.
Log on to iyengaryogashraya.in
Call 24948416 

>> The Yoga House in Bandra West offers coaching from experienced yoga trainers.
Log on to yogahouse.in
Call 8655045001

>> Tatva Yoga in Andheri East offers a variety of programmes including ashtanga, vinyasa, hatha and power yoga
Log on to @tatvayogamumbai (on Facebook)
Call 9892227888

>> Beyond Mumbai: Kaivalyadhama in Lonavala is one of the oldest pioneering institutes in India. Its on-location health centre is a popular option.
Log on to kdham.com
Call 7262026878

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