Yoga off the mat: small rituals that help me stay grounded:
Yoga doesn't stop when I put my mat away!
It fits discreetly into my daily life, into breaks, into gestures, into simple moments that bring me back to myself. These little rituals are my anchors when the world seems too fast-paced.
I used to think that yoga was all about the practice itself: the class, the flow, the movements (and to be honest, I've always found it a bit difficult to commit to my own practice😟). But over time, I've realised that the real magic lies in the little daily rituals that keep me grounded. They may not look like yoga, but they capture its essence.
I'll be honest, I don't wake up at 5 a.m., I don't meditate for an hour, and I don't drink green juice every day!!!
My mornings are much simpler. I have discovered that a few small rituals make a huge difference to my wellbeing. They help me keep my feet on the ground before the day pulls me in all directions.
Not using the phone straight away! 🙈
I know, it's difficult. As an entrepreneur, I often wake up to important emails and messages, and I'm very tempted to check them immediately. But I've started to hold back. I've learned to enjoy quieter mornings, without the immediate stress of work. Giving myself 5-10 minutes to wake up before sticking a blue light screen in front of my eyes makes all the difference. My mind is clearer, less cluttered, and it wanders in a way that's not possible when I'm immediately connected to everyone's demands.
Our lives are invaded by phones, screens, and blue light everywhere. Most of the time, we don't even realise how much we use them or how much they affect us until we take a step back and pause. For me, the difference is real. Even my eyes feel healthier when I give them a rest in the morning and allow myself the time I need to get ready.
Sit down with a hot drink! ☕
My mornings almost always start with a hot coffee (but it could be any drink you enjoy). It's not really the coffee itself that matters, but rather taking the time to savour it. Holding the cup in my hands, feeling its warmth, taking a first sip without rushing... ...it brings me a sense of calm before the hustle and bustle begins.
It's a small thing, but it reminds me that I don't need to start the day at full speed. I don't usually wake up very early, but there's something magical about sipping a hot drink while the world is still asleep.
(Yes, yes, I know, as a Brit AND a yoga teacher, drinking coffee as soon as I wake up is perhaps shocking, but I prefer to be honest with you!)
Finishing the day with gratitude🙏
At the end of each day, I pause and look for at least one thing I can be grateful for. Some days it's obvious, other days it seems almost impossible. I started this ritual after losing my parents. At that time, gratitude seemed like the hardest thing to practise. But it was also what kept me going.
At first, I forced myself to write it down in a journal: one thing, followed by all the reasons why it was important. It was awkward, sometimes painful, but it taught me to notice what was still going well. Over time, it became less of a chore and more of a habit. Today, I no longer need a pen and paper. It's a silent reflection that I keep in mind before I fall asleep.
Even on the most difficult days, I always find something: a kind word, the way the light came through the window, the fact that I managed to get through it. This ritual doesn't erase the grief or the difficulties, but it changes my perspective. It reminds me that joy and beauty are always there, even in the most insignificant moments, if I choose to see them.
When I think about these little rituals: putting my phone away, mindfully sipping a hot drink, ending the day with gratitude; I see them as small ways to live yoga beyond the mat. They remind me that yoga isn't just about movement, but also about how we live, breathe, and interact with the world.
In Patanjali's Yoga Sutras, this idea is described as the eight limbs of yoga. These are not steps to be taken, but threads that intertwine to form the complete picture of yoga.
Yamas – how we treat others (non-violence, truthfulness, non-stealing, moderation, non-possessiveness).
Niyamas – how we treat ourselves (cleanliness, contentment, self-discipline, self-study, surrender).
Asana – physical postures that prepare our body.
Pranayama – working with the breath to direct our energy.
Pratyahara – withdrawing from distractions, turning inward.
Dharana – concentration, stabilising the mind.
Dhyana – meditation, being fully present.
Samadhi – union, a state of deep connection.
These are just a few of the small rituals that ground me in the present, as well as the philosophy that continues to guide me. But yoga is experienced differently by each of us. I would like to know: what small rituals help you stay grounded in the present? Do you notice how the eight limbs of yoga manifest in your daily life, even outside of practice?
Share your thoughts in the comments: your experiences could inspire someone else to notice the beauty of their own everyday moments 💖