A real estate investor by profession, Gonchikar Raya is an active individual in his free time. Gonchikar Raya enjoys hiking, swimming, and tennis, as well as practicing yoga.
A regular yoga practice can seem like a big commitment for a busy person, but this assumption largely stems from the view that yoga requires a large chunk of time. In reality, it only takes a relatively simple, half-hour practice in the morning to relax and clear the mind and body in preparation for the day ahead. The practitioner starts with basic stretches and proceeds to more active poses, then concludes with gentle breathing and meditation.
Those who cannot fit a full half hour into the morning may consider reducing their practice to 20 minutes total and breaking it into two 10-minute sessions, one in the morning and one at night. The morning practice might include two minutes of breath work (known as pranayama) as well as five minutes of meditation and three minutes of poses.
In the evening, the practitioner might choose a soothing yoga practice, such as so-ham dhyan or supta baddhakonasana. These and a number of other yoga techniques are specifically designed to relax the body and mind deeply, in preparation for sleep.
The hours in between these two practices may also include brief yogic interludes. Poses such as viparita karani, or legs against the wall, help to reduce stress. Other asanas, such as kati chakrasana for the waist or greeva sanchalan for the neck, reduce stiffness that can build up when performing sedentary work for long periods of time. This keeps the body from taking on stress, which can negatively affect the mind and reduce productivity.