A few texts of yoga and published researched articles have been studied and are referred to this write-up. It has been thoughtfully explored to suggest how yoga practices can be synchronized with daily activities.

We are living in Yoga knowingly or unknowingly

Even though the importance of yoga has been acknowledged by the people from all walks of life, yet there are people who consider yoga practice as an additional work for which they need to find time and extra efforts. However, it is to ponder that our lives are not only based on yoga, in many ways we are in step with the same in daily life through our movements, activities, conducts and thoughts. If we are aware of them, we can put us on the trail of yoga. Yoga practitioners may have this discerning knowledge, yet people in general do not have this realization. It is something with which we are living in knowingly or unknowingly.

For illustration, let us reflect the first limb of PYS, ‘Yama’ (Universal values) which is defined by the approach of not being violent and harmful (Ahimsa), being truthful (Satya), being in the spirit of non-stealing (Asteya), being in continence (Brahmacharya), and being in the psyche of non-hoarding (Aparigraha). (PYS:Chap-II, Aphorism 30). When a man’s conduct and attitude are abided by those universal values, they reverberate the principles of Yama.

The second limb, Niyama has been defined in PSY by the way of keeping up with cleanliness (Saucha), contentment (Santosha), austerity (Tapah), self-study (Swadhyaya), and surrender to God (Iswara pranidhana). PYS : Chap-II, Aphorism 32). We find some people acquire one or more of these qualities through their natural upbringing. We find many people maintain cleanliness, some people are contented with whatever they have, some people are sincere, self-disciplined and particular with whatever they do, some people are naturally retrospective about their actions, some people are surrendered and devoted to Ishwara or God. When a person is self-disciplined in life within the domain of Niyama, we can say that the person implements niyama in life.

In similar way, if we observe our daily livings with insight, we can relate our lives to one or more of the limbs of yoga on various instances. For example, some of our natural body postures are similar to yogasana, our breathing changes with different emotions which we may be connected with awareness to match the practice of pranayama. We experience the glimpses of Pratyahara in many instances in life. For example, on a loss of a near one, mind takes a break from sense bound affairs. It may also happen in a mental state of fulfillment and contentment. We go through the states of Dharana and Dhyana many times in life as well. For example, moment to moment of concentration happens when an artist performs, a singer sings or a dancer dances. A musician immersed in the play of a music or a serious student’s concentration to any learning may be considered as the state of dharana. A scientist’s continuous absorption into his research study or an artist’s continuous absorption in the creation of a piece of art, or a mother’s continuous flow of attention to her new born may be compared to, or if united with awareness be elevated to, a state of dhyana. Nature makes us practice those states through different occurrences and events of our lives. A plenty of examples we can think of, to realize that many a times in our lives, we are actually in rhythm of some of the limbs of yoga by our thoughts, deeds and conducts. We meet people who acquire one or more of these merits naturally from environment or through their valued upbringing or through practices.

Yoga has the vastness to offer: Yoga literally means union; however, it has immense implications in its essence. Accordingly, we find Yoga has been expounded with varied insights in early texts and scriptures, and by the realized masters. Yogic procedures have been developed with times and taught variedly by the Masters of different ancestries. However, the common aspect of yoga practice is principally the practice of being aware of everything in and around oneself. The foremost lesson of yoga practice is to become aware.  We simply step into the state of yoga just by connecting our awareness to our body, breath, mind, thoughts and emotion, or whatever we are doing, or anything in and around us. Yoga practices are intended to make us aware of every moment of living. Union of awareness with anything is pertinent to the practice of yoga.

Some people are keenly inspired to take time out for yoga practice. Some people are yet to understand the magnitude of the benefits of yoga practice. Again, many people just can’t manage time out of their busy schedules. Though it is always good to practice in a particular time and place with appropriate environment, however, yoga has the vastness to offer. Yoga offers diverse practices to take everyone into its potentials. Yoga practices can uplift and advance everyone on this path. Regular yoga practice may be possible every day without devoting additional significant time but within everyone’s fixed time.

Yoga practices on the go ~

A few yogic practices are discussed here which may be considered to do with our normal physical and mental activities in everyday life without being bothered to find spare time to practice them.

Yogasana: The most accepted yogic practice is yogasana. Asana is defined in PSY as, being steady (Sthira) and relaxed (Sukha) in a posture. (PYS : Chap-II, Aphorism 46) We see many yoga postures are allied to our natural body postures in lying, sitting or standing. Through the natural body movements and positioning throughout the day, we are in different postures which may not be rightly positioned and steady always. However, by being aware of the same and thereby making some correctional adjustment, we can bring steadiness to our postures in a while without much efforts. Effortlessness is a desirable condition in asana practice for advanced spiritual purpose (PYS: Chap-II, Aphorism 47). We may not be accurate in all the postures and it is not possible in all situations also. However, we can initiate the practice of an asana just by bringing our attention to our normal body position without much effort. We can do asana many a time in a day, may be for a few moments and that can bring poise to our body.

How can we do that?: A yoga posture begins with a starting position and then it requires either of bending, turning or twisting a few the body parts to go into the final position, preferably uniting the breath with the movements. From starting position to go to the final position, there are a number of postures in between. When we are not able to do a correct posture in any situation, or the body is not able to make a posture perfect, then any of those in-between postures can be assumed whether we are on the mat or on the go. Making ourselves aware of the same, we can make our movement and the body posture correct and steady for a few moments, or from moment to moment, to be in the state of asana anywhere subtly. A few examples would be appropriate here. We sit in sukhasana (cross-legged easy pose) in yoga sessions. Often, we do the same in daily life while on an elevation or on the floor. On the mat we do it mindfully by bringing our awareness to the body position, making the head, neck, and spine aligned. Off the mat by becoming aware of the same, while sitting in such position, we can make the body in the state of an asana. We can do subtle yogic practices daily like toe bending, ankle rotation, Knee bending etc. while we sit with legs out-stretched. We can perform other sitting postures like ardha padmasana (half lotus pose) [6], vajrasana (thunderbolt pose) (Saraswati, 2002,107), and similar postures by making ourselves aware whenever we get to sit to be in a state of yogasana. We can practice yoga even when we are sitting for any work or recreation. We then may do soft shoulder rotation, eye exercises like blinking of eyes, broadening and squeezing of eyes, eye rotation, ear pulling and similar practices. We can do some yoga postures in supine position (lying on back) like padotthanasana (raised legs pose), padachakrasana (leg rotation) (Saraswati, 2002,49), pada sanchalana (cycling) (Saraswati, 2002,50), pawanmuktasana (leg lock pose), naukasana (boat pose) (Saraswati, 2002,58), Setu Bandhasana (bridge pose), shava-udarakarshanasana (universal spinal twist) (Saraswati, 2002, 57) and in prone position (lying on stomach), ardha shalabhasana (half locust pose) (Saraswati, 2002,203), saral bhujangasana (easy cobra pose) (Saraswati, 2002, 197) and easy relaxing postures like advasana (reversed corpse pose), jyestikasana (superior posture) (Saraswati, 2002, 89), Makarasana (Crocodile pose) (Saraswati, 2002,90). All these postures can be performed easily by most of the people within a few minutes just before leaving the bed in the morning or any other free time in a day while one is in light stomach. Similarly, while we are in standing position, might be for some work or just for a walk, we can stretch ourselves subtly for a while. We can steal a few moments of the time when we are standing to stretch ourselves vertically, as we do in tadasana (Palm tree pose) (Saraswati, 2002,142) posture on the mat. A few rounds of slow side bending and twisting, can give us some positive effects similar to that of tiryaka tadasana (swaying palm tree pose) (Saraswati, 2002,144) and kati chakrasana (standing spinal twist pose) (Saraswati, 2002,145) respectively. However busy we are, we can manage only a few minutes of time in a day to practice those last three postures. They can take great care of our nervous system, waist line, spinal column and associated nerves, also shoulders, abdominal organs, hence digestive issues and make body feel light. (Saraswati, 2002, 142, 145, 146) Yoga postures have contra-indications, one needs to know about them before performing. The above-mentioned postures may be practiced by all if there are no chronic physical conditions.

Pranayama: Breath is the means for the practice of pranayama techniques. From PYS we learn that pranayama is the breaking of the natural courses of inhalation, exhalation and retention of breath externally and internally to places with different durations and counts, may be long or short. (PYS : Chap-II, Aphorism 49 – 51) Breathing is generally automatic and unconscious process to the living beings. However, one can take control of the same consciously. It creates a bridge between conscious and unconscious mind. (Saraswati, 2002, 373) Various pranayama processes are there to practice by controlling the breath with different forces, counts and rhythms. All practices are not suitable for everyone and every condition. However, simple awareness of the breathing process is suitable for everyone and it can relax the respiration process. (Saraswati, 2002, 378). Some basic practices can be done consciously by stretching the natural inhalation and exhalation with different counts by making them longer, deeper, or slower smoother, or faster according to one’s physical condition and situation. Simply sitting in upright position, one can practice inhalation, retention and exhalation with equal counts for a few rounds in between any work. A breathing practice known as ujjayi (victorious) pranayama (Saraswati, 2002, 402) which can be done any time along with other works. This practice is very effective for our throat region, to raise energy level and metal strength.  In the morning before leaving the bed, we can do pranayama like, bhastrika (bellow breathing) (Saraswati, 2002,405),and kapalbhati (forced exhalation along with stomach sucking in) (Saraswati, 2002,410). These pranayama techniques are good enough to get rid of morning laziness and to get instant flow of energy to our whole system and to the mind with other benefits. (Saraswati, 2002, 407, 411). It will take barely 3 to 4 minutes for a few rounds of practice. A pranayama called as bhramari pranayama (Saraswati, 2002, 399)  is very good to practice before sleep. If we cannot manage to do it on the mat, we can do it at bed time and may get rid of day-long various stress exposures and can have sound sleep. Bhramari pranayama practice is beneficial for sleep related issues and very effective for calming the disturbed mind and nerves and also has other benefits. Another pranayama known as nadi shodhana pranayama (alternate nostril breathing) (Saraswati, 2002, 385), can be done any time for a few minutes preferably in light stomach or when one is stressed and exhausted. It helps to bring balance to whole system.

Dharana or the practice of Concentration: Sage Patanjali defined Dharana as uniting the mind to any place or point. (PYS: Chap-III: Aphorism 1) One of the easiest ways to go into it, is by focusing on any part of one's body. It can be done by focusing on any point or place in one’s body, taking a few minutes of break. It can also be done by focusing on natural flow of breath any time of the day. It can be practiced by concentrating on any natural element like moon, early morning red glowing sun or a star or a flower or anything for a few moments. This practice can be done by listening to soothing songs or chantings. This practice helps one to be in present moment and to be focused to the work along with other beneficial influences to the body and mind [7].

Dhyana or Meditation: As said by Maharshi Patanjali, Yoga is for restraining the modulation of the mind. (PYS: Chap-I: Aphorism 2) A few minutes of meditation practice every day, is required to bring the moments of silence to calm the mind with the aim to limit its distractions. Continuity in the state of concentration leads to meditation. (PYS: Chap-III: Aphorism 2). Research says, Meditation and breathing practices can sharpen the mind [7,8].

Meditation brings true rest and positive changes to our whole system. According to a recent study, meditation practiced over an eight-week period can bring a prominent change to the meditators in the expression of 172 genes which regulate inflammation, circadian rhythms and glucose metabolism which yet again linked to blood pressure [9]. Meditation happens easily to the people who are devoted yoga practitioners. Study shows that meditation can manage different aspects of life like managing stress and anxiety, improvement of resilience, memory, and concentration. Meditation happens to be an accessible, self-care resource that can benefit mental health, behavioral-regulation, and may be used as integrative medical care [10].

Common people may also have the experience of silence which again may start with silent observation of one’s body, breath, and mind. It can be done several times in a day at different situations. For example, while we are travelling, or taking a short break in the working hours or during refreshment time at office, during a break of household time or in similar situation we can steal a few moments to practice silence. Simple way of going into meditative state is to become aware of the present moment of one’s existence at physical level, or mental level. When we are uniting mind to any component of our existence at present moment, it brings us a moment of halt. It brings us the moment of true rest. There are other techniques to do meditation like, by taking the help of any mantra, by chanting any mantra silently, with the help of mudra (gestures) practice or taking the guidance of the masters or teachers. Other way of doing it is by adding total awareness to any activity with conscious focus on the same.