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. When our prana is weak or restricted, the body feels sluggish, the mind foggy, and the emotions unbalanced. 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. Our thoughts and actions influence it too. 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 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).
It would be wonderful to have 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. Think of it as an energy bank account: making small self-care deposits throughout the day adds up. Here are five short yet powerful practices you can do whenever you have a few minutes between meetings or school pickups — no experience, equipment, or special clothing required.
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. Not only do we feel more youthful with a flexible spine, but it also creates space for a deeper breath — which brings us to practice number two.
2. Breathe deeply
Yoga teacher Gurmukh puts it well: "The quality of your life is equal to the quality of your breath."
When you're stressed, anxious, or tired, the breath tends to be short, shallow, and jagged. When you feel rested and happy, it's long, deep, and even. The states of our body, mind, and breath are intrinsically connected — and it's a two-way street. When we breathe deeply, we automatically feel better too.
"The states of our body, mind and breath are intrinsically connected."
The video below walks through the 3-part yogic breath and 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 hold 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 the simple joys that bring meaning and richness to our lives. These high-vibration emotions are potent sources of prana.
The next time you have a break, instead of scrolling, try taking a few slow deep breaths and reflecting on five tangible things you're grateful for right now. You can also make gratitude a daily ritual by writing in a gratitude journal before bed or doing a gratitude check-in with your family at dinner.
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. Whether it's a spontaneous dance party in your kitchen, ten jumping jacks between 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 build heat too — try chair pose with your back flat against the wall. Hold for five breaths, take a break, and repeat once or twice more. Do it with your baby, toddler, or small pet on your lap for an extra challenge.
5. Do small things with great love
This quote from Mother Teresa is a good reminder that the intention behind our actions matters most. Doing dishes out of obligation is depleting; 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 resentment builds, so we don't fall into the trap of martyrdom.
Asking yourself "Am I doing this out of love or out of fear?" is a worthwhile habit to develop. It's motivating to know that we can positively affect our vitality through these simple, accessible practices. Every effort counts — be gentle with yourself and have fun.