LEARN
5 Ways to Increase Vitality
in 5 Minutes or Less
By Melanie Richards
Have you ever noticed how naturally energized you feel in spring? According to yogic philosophy, it’s because of our environment's increase in Prana - or life force. This dynamic, vital energy permeates the entire manifest universe, including us. It’s the invisible force that makes the planets turn, plants grow, and our hearts beat.
Though we cannot see prana, we can experience it. For example, when our prana is weak or restricted, the body feels sluggish, the mind foggy, and the emotions unbalanced. On the other hand, when prana is flowing optimally, there is freedom and ease in the body, clarity of thought, and emotional buoyancy.
In the spring, prana from the sun’s warmth pulls us out of winter’s inertia the same way it coaxes the first crocuses out from the ground. The surge of prana from blossoming trees breathes aliveness into our cells, and the prana unlocked from melting rivers mirrors the newfound fluidity of our movements.
However, it’s not just our surroundings that affect the quality and quantity of our prana. For better or for worse, our thoughts and actions influence it, too. So it probably comes as no surprise that stress depletes prana. When we contract the body, restrict the breath and strain the mind, we leak energy.
Fortunately, there is something we can do about it: Yoga.
“We can live with greater intention and harmony by applying yogic principles.”
The entire yogic system removes the barriers to our vitality by design. By practising asanas (yoga postures), we can create a robust and malleable container for our energy to flow freely. Through pranayama (the enhancement and guidance of our life force with the breath), we increase our capacity to absorb and direct prana. We can teach our minds to relax and focus by meditating. And we can live with greater intention and harmony by applying yogic principles, such as Seva (service) and Ahimsa (reverence for all life).
Of course, it would be wonderful if we had two or more consecutive hours a day to dedicate to this practice, but that’s not always realistic for those of us with kids and careers. However, it doesn’t have to be all or nothing. Think of it as an energy bank account: making small self-care deposits throughout the day adds up!
Read on to discover five short yet powerful practices you can do whenever you have a few minutes between meetings or school pickups that don’t require any experience, fancy equipment or trendy yoga clothes.
1. Stretch it out
Every mammal in the world stretches when they wake up; it’s a way to move stagnant energy and keep stiffness from building up. Stretching also sends a relaxation signal to the brain, and prana flows much more effortlessly when our nervous system is in “rest and digest” mode.
If you only have a few minutes to stretch, focus on the six directions of the spine: forward, backward, side to side and twisting. Doing this 5-minute revitalizing stretch routine is a great place to start!
Not only do we feel more youthful with a flexible spine, but it also creates space for a deeper breath, which brings us to practise number two.
2. Breathe deeply
My favourite quote from yoga teacher Gurmukh is, “The quality of your life is equal to the quality of your breath.”
Have you ever noticed that the breath is short, shallow and jagged when you’re stressed, anxious or tired? Inversely, you might have observed that the breath is long, deep and even when you feel rested and happy. That’s because the states of our body, mind and breath are intrinsically connected - and lucky for us, it’s a two-way street! When we breathe deeply, we automatically feel better, too.
Watch this instructional video on the 3-part yogic breath for tips on how to breathe more freely.
3. Practise gratitude
We get better at what we practise regularly. So if we worry a lot, we become good at it! As powerful as the mind is, we can only have one thought at a time, which means it’s impossible to think grateful and stressful thoughts simultaneously.
At first, it might feel contrived to look for the goodness in every day, but as our gratitude muscle grows, so do our feelings of appreciation for all the simple joys that bring meaning, richness and celebration to our life. Remember that these high-vibration emotions are super rich sources of prana!
So the next time you have a break, instead of scrolling social media, why not take a few loving deep breaths for your body, slow down and reflect on five tangible things you’re grateful for, here and now? You can also make gratitude a daily ritual by writing in a gratitude journal before bed or by doing a gratitude check-in with your family at dinner time.
“The states of our body, mind and breath are intrinsically connected.”
4. Get your blood moving
If you feel stuck in an energetic rut, one of the quickest ways to change your state is to get your heart rate up. So whether it’s a spontaneous dance party in your kitchen, ten jumping jacks between Zoom meetings or a brisk walk at lunch to clear the mental cobwebs, moving your body for pure enjoyment is sure to give you a pranic boost.
Certain yoga poses can also build heat, such as chair pose with the back flat against the wall. Hold for five breaths, then take a break and repeat it once or twice more. Try it with your baby, toddler, or (small) pet on your lap for an extra fun challenge!
5. “Do small things with great love”
I love this quote from Mother Teresa because it reminds us that the intention behind our actions is what matters most. For example, doing dishes out of a sense of obligation and “have to” is depleting, whereas the same task done with love and devotion is replenishing.
Love is our most significant source of prana. When we serve out of love without attachment to the outcome (Karma Yoga), we tap into an endless source of vitality. Mindfully examining our intentions also allows us to set boundaries when we notice resentment building up so that we don’t fall into the trap of martyrdom (which is very draining!)
Asking ourselves, “Am I doing this out of love or out of fear?” is a great habit to get into, and for the sake of our vitality, it’s worth it to ask the question.
It’s motivating and empowering to know that we can positively affect our vitality through these simple, accessible and time-efficient practices. Remember that every effort counts, and above all else, be gentle with yourself and have fun!