Micro-Yoga for the Busy Woman

8 new, healthy habits that add no extra time to your day

Like most successful women, you probably seek ways to stay healthy, neutralize stress, maintain high energy levels, keep a positive outlook - all that good stuff.

When something new works well, you try to incorporate it into your life. Sometimes, you are successful. But sometimes, disappointingly, it doesn't stick. Then you feel discouraged and your self-esteem drops a notch.

The mini-exercises I have taught people in my Wellness classes have always had a high rate of long-term success, because I discovered a trick to encourage stickability. In encouraging new pieces of behaviour to become permanent, useful habits, the main technique I use employs what I call 'autocues'.

What is an autocue? We all create them. Ask anyone on the contraceptive pill how she first made sure to take it every day. Chances are, she paired it with an existing, well-established habit, like brushing her teeth. Doing one action reminded her to do the other. That's an autocue. As Pavlov discovered, linking two actions can cause the brain to make permanent associations. So it is possible to decide on a new behaviour and then look for a spot in our daily routine where we can insert it. However, you can also reverse the procedure. In other words, look for the routine things you do that cry out to be used as autocues and then fit in a healthy activity that matches really well. That is what I am suggesting here: tailoring the habit to fit the slot.

Here are eight quick, easy and beneficial activities you can try incorporating into your day. Each is aimed at improving health or relieving stress in some small way, and comes paired with its own, ready-made autocue. What's more, they use up virtually no extra time at all, since most of them make use of the 'wasted' moments you spend waiting for something else to happen:.


1. The Red Light Shrug
When we are busy, our shoulders tend to become tired and tense. Even more so when we are driving, especially in city traffic. That is why a shoulder rub feels so good. Though you may be several hours away from a shoulder rub, you can still take the tension off.
Your autocue is the red traffic light.

If you are driving, take both hands off the wheel as you come to a stop, wiggle them a bit, then let them rest loosely in your lap. Raise your shoulders way up to your ears in an exaggerated shrug. Hold for a few seconds. Then let go, with a deep sigh, and feel your shoulders relax. Say the word “RELAX” out loud. Do it again, if the light has not yet turned green. (As a pedestrian, you can adapt this exercise -depending on what you are carrying- but you may need to say 'relax' silently so nobody thinks you're crazy).

Do this at every red light for a week and you will soon find that it becomes a habit. Eventually, your automatic response to a red traffic signal is to relax - wonderful!

2. The Supermarket Relaxation
You are standing in the checkout line. Your purchases are on the counter. There is nothing to do but wait. Frustrating? No, it's an opportunity.

Shake one hand and arm slightly. Allow the hand and arm to relax. Let them dangle limply at your side. Now the other hand and arm. Let them get really relaxed and heavy.
Relax your tummy muscles.
Relax your jaw.
Keep going, around your body, relaxing every muscle except the ones you are using to stand up. (We don’t want you falling in a limp heap and frightening other customers) The longer you wait, the more relaxed you get. One student told me "I really love it, now, when someone needs a price check!"

3. The Lift Breath
You have pressed the button. The lighted arrow is your visual cue. Now take a deep breath, breathing from your abdomen, rather than high up in your chest. Let the breath out slowly, relaxing as you do it. And another slow, deep breath in - and out, visualizing tension draining from you with each 'out' breath. Do this till the door opens.

Inside the lift, if you are going down, visualize all the little oxygen molecules flowing out from your heart through the rest of your body, giving you lots of springy energy. If you are going up, imagine all those oxygen molecules flowing upwards to nourish your brain, bringing calm, creativity and clear thinking. Visualizing things helps them to happen.

(Oh and by the way it works for escalators too – even better).


The next two exercises do take a little extra time, but still less than a minute each. And they make use of something we cannot avoid doing - visiting the loo.

4. The Pee Squeeze
Each time you finish peeing, stay seated and do ten to twenty squeezes of the muscles around your vagina. This, as I'm sure you already know, is the 'Kegel' exercise that keeps the pelvic floor flexible, strengthens it in pregnancy and helps it return to normal after birth. It also enhances your ability to bring sexual pleasure to a male partner.

If you are not sure how to squeeze those muscles, the easiest way to learn is to try stopping the flow in the middle of urinating. Don’t do that regularly though, once you have learned the squeeze. You can check you are doing it right by putting a finger in your vagina and feeling it being squeezed. (Then you'll see why guys like it).


5. The Cubicle Stretch and Centre
Before you leave the toilet cubicle (or the bathroom, if you are at home), stretch. Just once. Like a cat, as stretchy as you can. Yawn. Then close your eyes. And simply stand there, for a few seconds, with your eyes closed. If you are in a busy workplace, it may be the only time you are totally alone and out of reach of the phone.

With eyes closed, just centre yourself. Bring your awareness to the present moment, the stillness of your body and the awareness of your breath. That’s all. Just a few seconds.


6. The Mirror Stroke
We all need what the psychiatrist, Eric Berne, called 'strokes'. Appreciation from people. Recognition. Knowing we are liked and approved of and valued. We also need to appreciate, like and value ourselves, warts and all.

You know that moment between finishing your hand-washing and going to the dryer or towel, when you usually glance in the mirror? Well use it. Smile at the face that looks back at you. Or wink. Or wave. Let her know she is OK. If there's anyone around and you feel silly, just make eye contact with her and hold it a moment. Beam her a telepathic message that says "I love you, you’re doing fine." (Other people will think you are just checking for blackheads). You can smile at the people too, if you like. Spread the good energy around.


7. The 'On Hold' Meditation
As you know, meditation is good for you – body and soul – and if practiced regularly, can make you a calmer, nicer, less reactive person. Here's a mini-meditation that fits perfectly into those seemingly endless moments while you wait on the telephone. Your autocue is being asked to hold (or the start of that awful, tinny music they make you to listen to over and over again).
As soon as you are put 'on hold', close your eyes and put your thoughts 'on hold' too. Become aware of your breathing. Stay focused on nothing except the sensation of the air flowing in and out of your nostrils. As soon as a thought comes into your mind, just notice it and let it go again, without following it. Your goal is not to think at all but instead to tune out from the ever-chattering-mind and discover the eternal, spacious calmness that lies behind it.

When your party finally answers, open your eyes and take a deep breath before you respond.
The important thing about meditation is learning to bypass thoughts. Even if the whole exercise only lasts a minute and a half, if you have successfully managed to ignore even just one thought, that's great!


8. The Hawaiian Shower
Nourish your soul, and turn the last sixty seconds of every shower into a vacation on Kauai, just by using your powers of imagination. For that final rinse off, cool the water slightly, then close your eyes and visualize yourself standing under a beautiful, mountain waterfall, surrounded by glistening ferns. Empty your mind of thoughts. Imagine that the top of your head is open and that the water is pouring right through you, body and mind, washing out all tension, all worries, all pain.

There you are:

1. The Red Light Shrug
2. The Supermarket Relaxation
3. The Lift Breath
4. The Pee Squeeze
5. The Cubicle Stretch and Centre
6. The Mirror Stroke
7. The 'On Hold' Meditation
8. The Hawaiian Shower

These are your 8 new, tiny, healthy, helpful habits, with autocues that are guaranteed to fix them in position, and which take virtually no time out of your day. When did you ever see a better deal? And now you have the idea, you can create more, if you want to, out of those odd spots of unused time. Find the spot, insert a new habit that fits - and it’s yours to keep. Enjoy!

Marian Van Eyk McCain is a psychologist and a free-lance writer who has published articles on a wide range of topics, from women's health and spirituality to organic growing and alternative technology. She is the author of Transformation through Menopause (Bergin & Garvey, 1991), ELDERWOMAN: Reap the wisdom, feel the power, embrace the joy (Findhorn Press 2002) and The Lilypad List: 7 steps to the simple life, (Findhorn Press, 2004). You can contact Marian through her website at www.elderwoman.org