Micro Yoga for the In-Between Moments

You don’t need a full hour or the perfect conditions for yoga, just a few mindful minutes will do.

Reading time: 4 minutes

We often imagine we need a quiet, dimly lit room and endless time to feel the benefits of yoga. But often, it’s in the in-between moments when it matters most. Those ten minutes after loading the dishwasher and before your next Zoom call. That pause between folding laundry and the kids getting home from school. Those precious few minutes when you can sink into a gentle stretch and take some deep breaths.

Those are the moments that make a real difference, the ones that help us come back to ourselves when we need it most.

I’m writing this on my phone, nap-trapped with my three-month-old. Before having a baby, I had a completely different perspective on time. Evenings were mine to fill as I pleased. I didn’t think twice about joining a two-hour yoga workshop or indulging in a long “everything” shower followed by meditation. Now, my reality looks very different. So when the miraculous moment comes that my baby naps in their cot for more than twenty minutes, I don’t waste it.

Over time, I’ve realised that yoga doesn’t need to happen in perfect conditions. You can do it anywhere - in those tiny gaps throughout the day. Five minutes before a meeting, while waiting for the kettle to boil, or even on the train to work.

Next time you find yourself with a few minutes to spare, instead of mindlessly scrolling through your Instagram feed, try pausing instead. Take one deep, conscious breath. Roll your shoulders, stretch your arms overhead, or simply close your eyes for a moment. You might be surprised how refreshed you feel - and how different the rest of your day looks from there.

5 micro yoga practices for the in-between moments

Even a few minutes of yoga can make a big difference. For me, it might be a gentle seated stretch while my baby naps on my lap — reaching my arms overhead, twisting softly, or simply breathing deeply. No matter what your daily schedule looks like, there are always moments where you can weave yoga into your day.

1. Seated stretch for calm

Sit tall and lengthen through the crown of your head. On an exhale, gently twist to one side, releasing through the shoulders and upper back. Inhale back to centre, then twist to the other side.

2. Grounding while you wait

Whether you’re standing in the kitchen while the kettle boils, or waiting in a queue at the supermarket, plant your feet firmly and ground down. Soften your knees, engage your core, and lift through the chest - a simple Mountain Pose (Tadasana) to realign posture and reconnect to breath.

3. Shoulder and neck release

Drop one ear towards your shoulder, breathe, and let the opposite shoulder melt down. Slowly roll your shoulders back and down a few times to ease tension and invite space.

4. Standing forward fold reset

When you’re feeling frazzled or overstimulated, a gentle forward fold (Uttanasana) can help you feel grounded. Stand with soft knees, hinge from the hips, and let your upper body hang heavy. Maybe sway side to side or clasp opposite elbows. This simple inversion calms the mind and soothes tired muscles.

5. Mini breath practice

A few rounds of slow, mindful breathing, such as three-part breath (Dirga Pranayama) can calm the nervous system and restore clarity. Sit upright, place one hand on your belly and another on your chest. Inhale by first expanding the belly, then the rib cage, and finally the chest. Exhale by reversing the order, emptying the chest, then the ribs, and finally the belly.

Mindfulness isn't a luxury, it’s a necessity

Over time, these micro-practices will build up. Five minutes here, ten minutes there - soon, they’ll form a thread of calm that runs through even the most chaotic days. In my opinion, self-care and mindfulness aren’t luxuries; they’re essentials. And they can happen anywhere, with whatever time we have.