Practice Meditation (Yoga) While Mopping? You Bet!

It is tough enough trying to break away from an 8-to-5 job and find time to get to the gym, so just imagine working at home all day dealing with kids and housework and trying to do the same. Married and single spouses alike are so busy dealing with the daily challenge of maintaining a home and raising a family they don't have time to take care of themselves! Fortunately, no matter how much housework the stay-at-home mom or dad is tasked with, the basics of Yoga provide a great opportunity to increase flexibility, relieve stress and improve mental awareness. It doesn't matter if you're mopping a floor or washing dishes -- Yoga techniques can improve your mind and body just as it has with millions of other men and women of all ages.

Yoga increases flexibility and strength, balance and range-of-motion, while at the same time reducing stress via steady breathing and concentration. The same elements that one can find in a typical yoga class: warm-up, breathing concentration and yoga postures (which focus on body-stretching, body-relaxation and visualization) can be accomplished whether you're scrubbing a toilet, sweeping a hallway or changing a light-bulb.

But first a little background: the yoga postures which comprise the physical part of yoga are referred to as HATHA and the practice of these postures is called ASANAS. Yoga breathing techniques are called PRANAYAMA and Yoga meditation is referred to as DHYANA. The aim in successfully practicing yoga -- in the home or out -- is to incorporate elements of all the categories (controlled movement, concentration, flexibility, and steady breathing) -- while accomplishing daily cleaning chores in the home.

So just how do you incorporate Yoga into your daily housework? Steady breathing is perhaps the easiest part followed by slow and easy stretching. Your kitchen can be a great place to start!

Let's say you're doing the dishes. So why not try the Yoga side-straddle. Grab both ends of a spatula, rolling pin or dish towel and raise it above your head. Keep your elbows straight and lift your arms up to the ceiling while at the same time relaxing your shoulders. This is a two-part movement: inhale and stretch up, then when you exhale -- and without bending your arms or legs -- slowly bend to your right. You want to lean neither forward or backward only slowly stretching as far as can to the right. Inhale as you slowly return to center and repeat the process while you lean and stretch to the left.

This basic yoga posture -- the side stretch or straddle -- can be incorporated in pretty much any household activity. The internet offers many yoga resources for beginners. One of the best is called - you guessed it - yogaforbeginners.com. This site (and many others like it) provides great tutorials on basic yoga postures than can be incorporated while doing a variety of household chores such as mopping.

Consider the following:

Mountain Pose: This is the basic standing pose and is the foundation for all subsequent Yoga postures. Stand with your feet together -- pointing forward and with your arms at your sides. Relax your shoulders; your face forward. Breathe rhythmically and exhaling. Raise your arms overhead while inhaling with your hands clasped together above your head. Now stretch upward so as to feel a stretch in your spine and under your arms. Pause for the count of 3. Now exhale and lower your arms to your sides. The main benefit of the mountain pose is that it will strengthen the back by keeping your spinal column straight; it will improve your core strength while at the same time increasing your stamina.

Half Moon: Stand straight with your feet spread at shoulder width apart, with your arms down and hanging at your sides. Slowly inhale and raise your arms up from your sides while clasping your hands or fingers straight above your head. Sound familiar? The Half-Moon is the technical term for the kitchen-stretch discussed earlier! The Half-moon stretches and tones the sides of your body and can be incorporated with most household tasks.

Standing Forward Bend (SFB): Stand with your feet at least hip-width apart, arms relaxed at your sides and knees bent slightly. Inhale while stretching your arms out to your sides and overhead. As you exhale, lean forward while keeping your back flat. This posture is also known as the forward lunge. The important element here is to remain RELAXED. Bend your knees till your fingertips touch the floor. Can be done while mopping, dusting and sweeping. The SFB is a great way to release tension in the lower back while at the same time stretching the spinal column and hamstrings.

Other postures such as the CHEST EXPANDER, STANDING TWIST and CHAIR POSE can round out a basic Yoga agenda. Refer to these specific stretches on your favorite search engine for illustrated examples.

Yoga in the home while doing housework may never replace organized Yoga classes, but with these basic Yoga postures under your belt you'll be improving yourself physically, mentally and spiritually while at the same time cleaning your home.