New Year, New Path: Establishing Enduring Wellness Habits with Mindfulness and Ayurveda

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Every January, we are inundated with the notion of "New Year, New Me." This concept is appealing, as there is a certain allure to beginning anew. However, let us be candid: how often have we set lofty aspirations, only to revert to our previous habits by February? This year, let us consider an alternative approach. Rather than pursuing an exhaustive regimen that may lead to burnout, why not establish a yoga practice that is both inspiring and sustainable? Yoga transcends the mere act of contorting the body into elaborate postures; it embodies the commitment to show up for oneself daily, in small yet significant ways.

It is important to recognize that your yoga journey is uniquely yours. There is no universal routine that fits everyone. On some days, you may feel inclined to engage in a vigorous flow featuring Warrior poses and Planks. On other days, you may simply wish to sit on your mat and focus on your breath.

How to include sustainable wellness habits in your routine?

Here are some sustainable wellness habits that you can include in your routine to be healthy and fit:

1. Start simple

Here is a straightforward structure to begin:

1. Warm-Up (5 minutes): Engage in light stretching to relax your body. Consider joint rotations, cat/cow stretches, pigeon pose, and gentle twists.

2. Movement (10 minutes): Incorporate dynamic postures such as Warrior I (Virabhadrasana I) or Sun Salutations (Surya Namaskara).

3. Savasana (2-3 minutes): Recline, close your eyes, and focus on your breath.

If time is limited, performing a few rounds of Sun Salutations can be highly beneficial.

Savasana is a great yoga pose to improve focus. Image courtesy: Shutterstock

2. Include pranayama in your practise

Pranayama constitutes a significant yet frequently underestimated aspect of yoga. Amid life's inevitable chaos, the act of breathing serves as a means to restore equilibrium.

Among the various techniques, Anulom Vilom, or alternate nostril breathing, stands out as a personal favourite. This practice is remarkably straightforward: close the right nostril, inhale through the left, then close the left nostril and exhale through the right. Continue this sequence for several minutes. It is highly effective for soothing the mind and harmonizing one's energy.

3. Include warming practices

Yoga and Ayurveda are complementary practices that emphasize the importance of balance. The month of January often brings a sense of coldness and heaviness, making it essential to integrate warming activities into your daily regimen.

Begin Your Day with Warmth: Consuming warm water infused with lemon or ginger can effectively stimulate your digestive system upon waking.

Incorporate Spices into Your Diet: Consider using turmeric, cinnamon, and black pepper, as these spices are beneficial for enhancing immunity.

Explore Abhyanga: This Ayurvedic self-massage technique, which utilizes warm sesame oil, provides grounding effects and soothes the nervous system, particularly during the winter months.

4. Set an intention

Rather than establishing resolutions such as "I will practice yoga daily," consider formulating an intention. Reflect on the following questions:

1. What emotions do I wish to experience this year?

2. Which habits will facilitate my journey towards those feelings?

For me, the year 2025 is focused on embracing a slower pace and dedicating time to what is genuinely important—be it taking five minutes on my yoga mat or simply taking a moment to breathe deeply amidst a hectic day.

Yoga is a sustainable habit you can include in your routine. Image courtesy: Freepik

Keep these things in mind!

Life can often present obstacles that may disrupt your routine. You might find yourself skipping a day or even a week, leading to feelings of discouragement. However, it is important to understand that yoga is not centred on achieving perfection. Rather, it is about your willingness to engage with the practice whenever possible, in whatever manner suits you.

Simplify the process for yourself. Set up your mat at home, or seek out an online class if attending a studio is not feasible. Consider establishing a dedicated yoga space with a mat, a candle, or a plant—creating an environment that feels welcoming.
If you happen to miss a day, do not be overly concerned. Simply return to your mat the following day. The essence of yoga lies in its journey; there is no requirement to achieve flexibility or mastery of advanced poses within a short timeframe.
Acknowledge the small achievements: feeling a bit stronger, enjoying improved sleep, or dedicating time for self-reflection. In 2025, let us dedicate ourselves to a yoga practice that brings joy rather than stress. Let us prioritize self-care, movement, and moments of tranquillity. Embrace the notion that the focus is not on perfection, but on presence. Here’s to a year filled with strength, balance, and inner tranquillity. Let us embark on this journey, one breath at a time.

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