In the midst of caring for others—whether professionally or personally—it’s easy to neglect the gentle care our own bodies and minds deserve. Over the years, I’ve learned that tending to my wellbeing is not an indulgence but an essential act of sustainability, for myself and for those I support. One practice that’s transformed my self-care routine is yoga. 

I used to think yoga was only for the super-flexible or those who could devote an hour a day to their practice. But as life became more demanding, I discovered that even a few minutes of gentle movement could profoundly change how I feel, both physically and mentally. So I began a simple commitment: a short daily yoga practice, just ten to fifteen minutes, to care for my body and connect with my breath. 

There’s real science behind why yoga is so powerful. Research shows that yoga regulates our nervous system by reducing the activity of the sympathetic nervous system—the part responsible for our “fight or flight” response—and increasing parasympathetic activity, which promotes calm and relaxation. This shift lowers cortisol (the stress hormone), improves heart rate variability, and supports overall resilience to stress. 

Yoga also stimulates the vagus nerve, a crucial part of the mind-body connection, which influences mood, digestion, and my sense of safety. Slow, mindful movements combined with breath work help release muscle tension, ease chronic pain, and even improve sleep quality. For people who experience anxiety, depression, or burnout—which is so common in our caring roles—these effects can be profoundly healing. 

When I began my daily practice, I focused on small, sustainable steps. Some days, my yoga consists of gentle stretches and a few sun salutations. Other days, it’s simply lying on my mat and connecting with my breath. The point is not perfection or performance, but presence—a precious pause where I check in with my body and notice what it needs. 

Since starting this routine, I’ve noticed significant changes. My body feels less tense, and my mind quieter. I’ve become more attuned to my own limits and needs, which helps me show up with greater compassion and steadiness for others. Even on challenging days, yoga reminds me that I have tools to return to a place of calm. 

Yoga is not a magic fix, but it’s a gentle invitation to care for ourselves with kindness. If you’re curious about starting, know that it doesn’t have to be elaborate or time-consuming. Even five minutes of mindful movement or deep breathing can be a gift to your body and mind.  

As we navigate the journey of life I have found that gentle movement and yoga has become a great practice. I hope it might offer you the same comfort and strength it’s given me.