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Just 20 minutes of yoga can give you better flexibility and memory. Here’s why

Updated on:1 October 2020, 19:53pm IST
You don’t need to do yoga for hours and hours to reap benefits. Even a 20-minute session can help you burn calories and enhance your well-being
Srishti Sawhney
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Discover the benefits of yoga, only in 20 minutes. Image courtesy: Shutterstock

One of the most common reasons for not being able to exercise is often the lack of time. Add to that, the pressure of staying glued to the screens for office work or online learning, during the covid-induced lockdown. Then, there’s also juggling house chores. There’s just so much to do, right? We totally feel you. That’s why, we decided to delve deeper to find out if packing in shorter yoga sessions (about 20 to 30 minutes) could prove to be just as effective.

Yoga offers easy motivation
When our mind knows that the workout can be done in just 20-30 minutes, it’s easier to get to the mat. Squeezing out that tiny window seems more doable than when it is an hour-long session. Of course, if you like it, you can stretch it for longer!

Scientific research vouches for this too
A 2012 study found that the frequency of doing yoga has a great impact on different aspects of your health, whether it is mindfulness, subjective well-being, improved BMI, or better sleep. The frequency of practice is said to have a greater effect, as compared to the number of years of practice. 

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Several studies also show how shorter yoga sessions practiced daily  have a great impact on your bone health, and even improves your memory and focus. 

Even a little bit of yoga helps in building habits
It is common knowledge that when we take small steps, we’re more likely to form habits with time. James Clear, the author of the book Atomic Habits, believes that doing the little things is just as likely to produce positive results. So, selecting your yoga outfit or laying out your yoga mat and props at night itself helps a great deal. 

Short workout sessions also have benefits of offer
The increased frequency of workouts that shorter yoga sessions enable can drastically improve flexibility and joint mobility. Similarly, meditating for 10 minutes a day, every day of the week, is likely to be far more beneficial than 70 minutes, once a week. Always remember to do shavasana at the end (3 to 5 minutes), depending upon the duration of your workout.

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Shorter vs longer sessions: Here’s the difference
The longer sessions (60 to 75 minutes) can surely contribute to greater relaxation. This is because there are several parts to it: a gentle warm-up; breathing exercises/pranayama; longer savasana at the end, as well as meditation. It’s great if you’re able to squeeze some time for the longer one. But if not, then even one or two longer sessions a week can help you feel relaxed, or then there are short bursts of exercise, as we mentioned earlier. 

Srishti Sawhney Srishti Sawhney

Srishti is a trained and registered yoga instructor (220 HR). She is passionate about fitness, self-improvement, and mindfulness.