you’re on a budget and can’t make it to a studio<\/a>, you can simply roll out your mat in your living room. A quick online yoga session or using an app is perfect for activating your body without leaving your home, especially with winter approaching. Not only do these sessions work on flexibility and strength, but they also have a beneficial effect on your mind, helping you start your day with calm and clarity. By taking a small moment just for yourself, you can even add 5-10 minutes of meditation. <\/p>\n\nTip: A mat that\u2019s left rolled out all the time looks much more inviting!<\/strong><\/p>\n\n\nIf your mat is always laid out somewhere at home, you’re definitely more likely to use it much more!<\/p>\n<\/blockquote>\n\n
<\/p>\n\n
<\/span>Set small goals for yourself<\/span><\/h3>\n\nAlternating between different types of yoga (dynamic like Vinyasa or gentler practices like Yin) will allow you to work on various aspects of your well-being, whether it’s physical strength or mental relaxation. To gradually intensify your practice, you can set weekly goals: for example, add five more minutes to each session or incorporate a more complex pose each week. <\/p>\n\n
You could also choose to practice the same pose every morning. You\u2019ll notice that by creating such a routine, you’ll quickly become aware of your progress and learn to know yourself better.<\/p>\n\n
<\/p>\n\n
<\/span>Maximize your break moments with yoga<\/span><\/h3>\n\nYou\u2019d be surprised to discover how many moments in your busy day offer opportunities to practice, even briefly. The key is to learn how to spot those small, often overlooked moments, and turn them into chances to move or breathe. For example, if you have a few minutes while waiting for your coffee to brew, use that time to do a few standing poses, like Tree Pose (Vrksasana). This pose helps you work on your balance and stretch your muscles while staying mindful of your breath. <\/p>\n\n
If you work at a desk, you’re probably spending long hours sitting. This can affect your posture and lead to back or neck pain. To counter this, why not include short yoga breaks throughout the day? For example, every hour, take 2 to 5 minutes to stand up, stretch, and practice poses like Forward Fold (Uttanasana) or Cat-Cow (Marjaryasana-Bitilasana). If you have a quiet space at work, you can even take a few minutes for a more fluid sequence, like some Sun Salutations. <\/p>\n\n
<\/p>\n\n
<\/span>With or without props<\/span><\/h3>\n\nAnother tip is to sit on a balance ball instead of a chair for two to three hours a day. This helps engage your body’s stabilizing muscles and strengthens your back without you even noticing. I believe this trend was quite popular during the pandemic! Don\u2019t have a ball handy? No problem! You can simply commit to keeping your abs lightly engaged while sitting for 5 minutes every hour. This simple action can improve your posture in the long run. Feel free to set an alarm to remind you to move! <\/p>\n\n
<\/p>\n\n
<\/span>Get up and move as much as possible<\/span><\/h3>\n\nOne of the most important things you can do for your overall health is to get up and move regularly. Yoga can easily fit into these times. For example, when you get up to refill your water bottle several times a day, take a few extra moments to do some gentle stretches or poses that lengthen tight muscles. <\/p>\n\n
If you want to squeeze even more movement into your busy schedule, why not take advantage of your lunch break? Use this time for a short yoga session or a mindful walk. If you don\u2019t have time to sweat and shower afterwards, opt for a yin yoga session. Gentle stretches don\u2019t require intense physical effort, but they help release built-up tension. A great way to forget about morning worries and help you get going again in the afternoon. <\/p>\n\n
<\/p>\n\n
<\/span>Practicing yoga in the evening<\/span><\/h3>\n\nIf possible, find a studio near you, and sign up for one or two sessions per week. This will allow you to have a weekly appointment to practice your asanas with caring supervision, in addition to creating a beautiful community that shares your passion for yoga! <\/p>\n\n
<\/p>\n\n
<\/span>Practice yoga on weekends<\/span><\/h3>\n\nIf you haven\u2019t been able to do as much yoga as you would have liked during the week, with your busy schedule, the weekend is the perfect opportunity to catch up. In addition to being a great way to relax, practicing yoga on the weekend can also become a precious moment for you, away from the daily stress. A longer session, an hour or more, will allow you to connect more deeply with your body and your breathing. <\/p>\n\n
You can also use your free time to explore aspects of yoga that you might not normally practice during the week, such as pranayama (breathing exercises) or reading about yoga philosophy. Taking the time to explore these approaches can really enrich your relationship with yoga and bring you even deeper benefits, both physically and mentally. <\/p>\n\n
And why not invite your friends or family to join you for an outdoor yoga session or a weekend yoga workshop? Not only will this give you a great time together, it can also boost your motivation. Practicing yoga together can create positive memories that remind you how important it is to make space for this practice in your life. <\/p>\n\n
<\/p>\n\n
<\/span>Make yoga a priority, even with your busy schedule<\/span><\/h3>\n\nFinally, perhaps the biggest challenge in fitting yoga into your busy schedule is making it a priority. Just as you would make the effort to plan a meeting or a night out with friends, you need to make your yoga practice important. Put it on your calendar and treat it like a must-do. <\/p>\n\n
Not every yoga session has to be long or complex. The key is consistency and intention. Whether you do 10 minutes of yoga in the morning, take a moment to breathe deeply during the day, or spend an hour exploring more advanced postures on the weekend, every little practice counts. By incorporating yoga into your daily routine, you\u2019ll quickly discover that it doesn\u2019t take away your time, but instead gives you more energy and clarity to tackle the challenges of everyday life. <\/p>\n\n
So grab your mat, take a deep breath, and make yoga an essential part of your lifestyle. You\u2019ll be surprised how much this practice can transform your well-being, both physically and mentally. That\u2019s what happened to me! <\/p>\n\n
Tell yourself that I am also one of those who fight every day against the desire to stay in bed or do nothing after my completely crazy days and my busy schedule. Each little encounter with my yoga mat remains a great victory to improve my daily life as well as how I feel! <\/p>\n
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Your career is booming, and you spend most of your time juggling work, meetings, family, and social outings with friends… And you’re wondering how to fit yoga into your daily life. Don’t worry, many people have the same question, and I\u2019m one of them! With all the daily chaos, it can seem difficult to find […]<\/p>\n","protected":false},"author":2,"featured_media":6028,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[70],"tags":[109,279,278,280,217,281,192,229,82],"class_list":["post-6376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-zone","tag-asana-en","tag-busy-schedule","tag-health","tag-lack-of-time","tag-mental-health","tag-move","tag-wellness-en","tag-work","tag-yoga-en"],"acf":[],"yoast_head":"\n
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Me first!\u2026","rel":"","context":"In "Yoga Zone"","block_context":{"text":"Yoga Zone","link":"https:\/\/www.ashtanginomad.com\/en\/category\/yoga-zone\/"},"img":{"alt_text":"Illustration d'une fille aux cheveux longs dans un coeur","src":"https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2024\/05\/Autocompasssion-Ashtangi-Nomad.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":3720,"url":"https:\/\/www.ashtanginomad.com\/en\/the-importance-of-routine-for-digital-nomads\/","url_meta":{"origin":6376,"position":1},"title":"The importance of routine for digital nomads","author":"Sonia Nieto","date":"September 15, 2023","format":false,"excerpt":"Find out about the importance of routine for digital nomads While traveling and working in many countries is a great experience, a good routine is essential to find balance.","rel":"","context":"In "Digital Nomad"","block_context":{"text":"Digital Nomad","link":"https:\/\/www.ashtanginomad.com\/en\/category\/travel-tips\/digital-nomad\/"},"img":{"alt_text":"Arriver dans un\u00a0**nouveau pays**\u00a0bouscule nos habitudes. Nouvelles odeurs, saveurs, langue,\u00a0climat\u2026 \u00a0Et c\u2019est bien ce qu\u2019on recherche quand on voyage\u00a0! Mais pour\u00a0**rester productive**\u00a0en tant que digital\u00a0nomad**, l\u2019importance de la routine**\u00a0est primordiale.\n\n\u00c9tablir\u00a0une\u00a0**routine douce**, mais rigoureuse,\u00a0t\u2019aidera \u00e0 garder le cap. Tu pourras ainsi\u00a0mieux\u00a0profiter de ton\u00a0s\u00e9jour autant \u00e0 niveau personnel que professionnel.\u00a0Nous te donnons ici toutes les infos pour t\u2019aider \u00e0 trouver les bonnes routines\u00a0et t\u2019\u00e9panouir pleinement\u00a0!\n\nLes bienfaits\u00a0de\u00a0la routine sur\u00a0le mental\n\nQuand on voyage dans un nouveau pays, tous nos sens sont bouscul\u00e9s. Notre cerveau essaye de capter le maximum d\u2019information possible sur ce\u00a0**nouvel environnement**.\n\nOn a souvent envie de tout voir et tout faire pour profiter au maximum. Il arrive que les premiers jours,\u00a0on vive un peu sans horaires et sans organisation.\n\nS\u2019il\u00a0est vrai que casser la routine et ne rien planifier peut faire du bien un certain temps, comme\u00a0pendant les vacances,\u00a0pour le long terme,\u00a0c\u2019est le contraire qui se passe. Sans mettre en place des\u00a0**habitudes quotidiennes**, l\u2019instabilit\u00e9 peut devenir pesante pour le moral.\n\nSans routine, le cerveau se retrouve confront\u00e9 \u00e0 une\u00a0**multitude de d\u00e9cisions**\u00a0\u00e0 prendre en permanence\u00a0: Vais-je visiter le centre historique ce matin ou plut\u00f4t apr\u00e8s le repas\u00a0? Je regarde mes r\u00e9seaux sociaux avant d\u2019\u00e9crire mon article ou quand j\u2019aurai fini\u00a0?\n\nC\u2019est ainsi qu\u2019entre en jeu\u00a0l\u2019importance de la routine. En te d\u00e9chargeant des centaines\u00a0de\u00a0microd\u00e9cisions\u00a0que nous prenons tous les jours, tu gagneras en\u00a0**z\u00e9nitude\u00a0et en s\u00e9r\u00e9nit\u00e9**. Ton esprit sera donc plus libre pour se laisser aller \u00e0 la\u00a0**cr\u00e9ativit\u00e9**\u00a0et \u00e0 l\u2019imagination.\n\nEn \u00e9tablissant une\u00a0routine d\u2019horaires quotidienne, ton cerveau saura \u00e0 l\u2019avance\u00a0ce qui est pr\u00e9vu dans\u00a0l\u2019\u00e9tape suivante de la journ\u00e9e. Ainsi,\u00a0il sera\u00a0**plus d\u00e9tendu**,\u00a0et donc plus productif, car il n\u2019aura pas besoin d\u2019\u00eatre en mode \u00ab\u00a0adaptation\u00a0\u00bb de fa\u00e7on constante.\n\nPermettre au cerveau de se reposer est essentiel pour une\u00a0**meilleure clart\u00e9**\u00a0et sant\u00e9 mentale.\n\nL\u2019importance de la routine pour le bien-\u00eatre\n\nLe\u00a0concept\u00a0de routine\u00a0correspond aux automatismes et \u00e0 la structuration du temps. Cela est propre \u00e0 chacun.\n\nLe voyage, tout comme l\u2019entrepreneuriat d\u2019ailleurs, est une\u00a0**d\u00e9couverte de soi**. Prends le temps de bien te conna\u00eetre, pour trouver la routine qui sera le mieux adapt\u00e9e \u00e0 tes besoins.\n\nTu te sens\u00a0**pleine d\u2019\u00e9nergie**\u00a0et pr\u00eate \u00e0 d\u00e9vorer le monde d\u00e8s 5 heures du matin\u00a0?\u00a0Tu peux d\u00e9dier\u00a0ta matin\u00e9e \u00e0 travailler\u00a0et l\u2019apr\u00e8s-midi aux loisirs. Veille \u00e0 ne pas te coucher trop tard pour\u00a0avoir les heures de repos n\u00e9cessaires.\n\nLe matin tu as du mal \u00e0 \u00e9merger,\u00a0mais le soir ton esprit bouillonne\u00a0**d\u2019id\u00e9es cr\u00e9atives**\u00a0et tu es super concentr\u00e9e\u00a0? C\u2019est parfait aussi. Profite\u00a0des matin\u00e9es pour les visites et la d\u00e9couverte et organise tes horaires de travail\u00a0plut\u00f4t\u00a0l\u2019apr\u00e8s-midi.\n\nC\u2019est un trouvant ton\u00a0**rythme naturel**, que\u00a0tu pourras te sentir bien avec une routine adapt\u00e9e, quel que soit le pays o\u00f9 tu te trouves.\n\nTu peux \u00e9galement mettre en place\u00a0une routine journali\u00e8re dans ta\u00a0**pratique du yoga**\u00a0et de la m\u00e9ditation.\u00a0Cela t\u2019aidera \u00e0 te recentrer sur ton ressenti, \u00e0 r\u00e9guler tes fonctions corporelles et\u00a0\u00e0\u00a0trouver plus vite un sommeil de qualit\u00e9. Mais aussi\u00a0\u00e0\u00a0**diminuer le stress**\u00a0et \u00e0 te\u00a0remettre du d\u00e9calage horaire.\n\nPr\u00e9voit\u00a0du temps pour\u00a0**manger sainement**.\u00a0L\u2019avantage de disposer de son temps, c\u2019est de pouvoir s\u2019organiser. Fini le sandwich aval\u00e9 vite fait \u00e0 la pause repas du bureau\u00a0!\u00a0L\u2019importance de la routine dans les horaires des repas\u00a0est fondamentale pour le bon \u00e9quilibre de tes fonctions digestives.\u00a0Une\u00a0**alimentation \u00e9quilibr\u00e9e**\u00a0joue un r\u00f4le important dans l\u2019humeur et la gestion du stress.\n\nPratique la\u00a0**bienveillance**\u00a0envers toi-m\u00eame. Focalise ton attention sur toutes les choses positives que tu as accomplies dans\u00a0ta journ\u00e9e.\n\nUne routine de travail pour rester productive\n\nIl n\u2019y a pas de formule\u00a0toute\u00a0faite pour savoir la routine\u00a0de travail\u00a0qui sera la\u00a0plus\u00a0adapt\u00e9e pour toi. \u00a0L\u2019essentiel\u00a0reste que tu te sentes\u00a0**bien et en \u00e9quilibre**\u00a0avec les horaires que tu choisis, et que tu t\u2019y tiennes.\n\nL\u2019importance de la routine dans ton travail est primordialequand tu es digital\u00a0nomad.\u00a0Ton esprit doit \u00eatre libre et tranquille pour pouvoir te\u00a0**concentrer**\u00a0et que ton cerveau ne soit pas parasit\u00e9 par plein de pens\u00e9es.\u00a0Ainsi, tu pourras donner le meilleur de toi-m\u00eame\u00a0!\n\nPense \u00e0 faire des pauses r\u00e9guli\u00e8rement (5 minutes toutes les heures) pour faire quelques pas, t\u2019\u00e9tirer et bouger un petit peu.Loin d\u2019\u00eatre une perte de temps**, faire des pauses**\u00a0augmente ta\u00a0productivit\u00e9.\n\n*Petite astuce\u00a0: Je te conseille de pr\u00e9parer tous les jours ta journ\u00e9e de travail du lendemain. S\u2019il est vrai qu\u2019apr\u00e8s plusieurs heures de boulot,\u00a0on a envie de d\u00e9connecter, cela te fera gagner un temps pr\u00e9cieux\u00a0le lendemain. Une to do\u00a0listpr\u00e9parant\u00a0tes t\u00e2ches\u00a0importantes\u00a0t\u2019aidera \u00e0 rester focus d\u00e8s que tu allumes ton ordi\u00a0!*\n\nVoici un\u00a0**exemple de\u00a0routine**\u00a0de travail\u00a0quotidienne, \u00e0 toi de trouver la tienne\u00a0!\n\n- R\u00e9veille-toi\u00a0tous les jours \u00e0 la m\u00eame heure\n- Fais\u00a0une s\u00e9ance de yoga et de m\u00e9ditation\n- Prends\u00a0un petit d\u00e9jeuner sain\n- Allume\u00a0ton\u00a0ordi et v\u00e9rifie tes mails.\n- R\u00e9ponds juste aux messages plus importants et laisse les autres de c\u00f4t\u00e9\n- Commence ta to do\u00a0list\u00a0pr\u00e9par\u00e9e la veille\n- Temps de concentration et de travail de ton c\u0153ur de m\u00e9tier\n- Lunch\u00a0\u00e9quilibr\u00e9\n- Temps de t\u00e2ches administratives\u00a0:\u00a0compta, devis, mails de prospection, r\u00e9ponse mails\u2026\n- Pr\u00e9pare ta to do\u00a0list\u00a0du lendemain\n- D\u00e9connecte. \u00c9teint ton ordi et laisse place \u00e0 ta vie perso\u00a0!\n\nJe te conseille de pratiquer un petit rituel de\u00a0**fin de journ\u00e9e**\u00a0de travail, pour bien marquer la s\u00e9paration avec ta vie priv\u00e9e.\n\nUn bon \u00e9quilibre entre\u00a0routine professionnelle et personnelle\n\nC\u2019est important d\u2019arriver \u00e0 trouver un\u00a0**\u00e9quilibre**\u00a0entre\u00a0une\u00a0vie professionnelle et une vie de d\u00e9couvertes et d\u2019aventures.\u00a0S\u2019il peut \u00eatre tentant de\u00a0procrastiner\u00a0tes obligations professionnelles pour partir \u00e0 la\u00a0**d\u00e9couverte**\u00a0de la jolie ville o\u00f9 tu viens d\u2019arriver\u00a0(et on te comprend\u00a0!), n\u2019oublie pas que la seule fa\u00e7on de pouvoir prolonger ta vie de digital\u00a0nomadautant que tu le souhaites est de g\u00e9n\u00e9rer des\u00a0**revenus**\u00a0de fa\u00e7on r\u00e9guli\u00e8re.\n\nDans une vie nomade, l\u2019importance de la routine est essentielle pour cr\u00e9er un \u00e9quilibre entre loisirs,\u00a0vie professionnelle et vie sociale.\u00a0Ceci favorise\u00a0le fait de\u00a0**vivre pleinement**\u00a0chaque instant.\u00a0Autrement,\u00a0il est facile de garder en permanence la t\u00eate dans le boulot sans d\u00e9connecter r\u00e9ellement.\u00a0Ou au contraire, de se laisser tenter par des s\u00e9ances de surf ou de farniente sur la plage\u00a0en oubliant que tu n\u2019es pas\u00a0en vacances\u00a0!\n\nQuel\u00a0int\u00e9r\u00eat\u00a0d\u2019admirer un\u00a0**beau site historique**\u00a0si tu es\u00a0en\u00a0train de penser\u00a0aux mails\u00a0que tu aurais d\u00fb\u00a0envoyer ce matin\u00a0? Comment profiter d\u2019un\u00a0**coucher de soleil**\u00a0si ton esprit vagabonde vers les devis \u00e0 faire\u00a0?\n\nPlanifier\u00a0et organiser tes journ\u00e9es\u00a0t\u2019aidera\u00a0\u00e0\u00a0**atteindre\u00a0tes objectifs**\u00a0professionnels\u00a0tout en profitant du pays o\u00f9 te trouves.\u00a0N\u2019oublie\u00a0pas qu\u2019il y a un\u00a0**temps pour tout**\u00a0!\n\n\u00ab\u00a0*Tout est possible \u00e0 qui r\u00eave, ose, travaille et n\u2019abandonne jamais*\u00a0\u00bb \u00a0 Xavier Dolan\n\nTemps pour le travail\n\nEn d\u00e9finissant clairement tes\u00a0**horaires de travail**\u00a0(et en les respectant), tu seras moins tent\u00e9e\u00a0de te distraire.\u00a0Quelques conseils pour\u00a0**rester concentr\u00e9e**\u00a0:\n\n\u25aa\u00a0Essaye d\u2019\u00eatre r\u00e9aliste sur les t\u00e2ches que tu peux accomplir en une journ\u00e9e\n\n\u25aa\u00a0Met ton portable en\u00a0mode\u00a0silencieux\u00a0ou \u00e9loigne-le de toi, de fa\u00e7on \u00e0 limiter\u00a0les distractions num\u00e9riques. D\u00e9sactive\u00a0les notifications inutiles\n\n\u25aa\u00a0Commence par\u00a0les t\u00e2ches plus longues et fastidieuses pendant que ton cerveau est frais et disponible\n\n\u25aa\u00a0Utilise des\u00a0applications\u00a0de gestion de projets et de planification du\u00a0temps pour ne pas t\u2019\u00e9parpiller\n\nTemps pour ta vie perso\n\nL\u2019importance de la routine dans ta vie perso est aussi \u00e0 prendre en compte dans ta vie de digital\u00a0nomad.\u00a0En d\u00e9finissant ton\u00a0**temps de vie priv\u00e9e**, tu pourras profiter de ces moments l\u2019esprit tranquille.\n\nC\u2019est le moment de partir \u00e0 la d\u00e9couverte du pays\u00a0! Visites culturelles, profiter de la nature environnante,\u00a0te baigner dans des plages paradisiaques,\u00a0fl\u00e2ner\u00a0dans de jolies ruelles\u2026 Avoir acc\u00e8s \u00e0 des d\u00e9cors de r\u00eave\u00a0est sans doute l\u2019un des\u00a0**avantages du nomadisme digital**\u00a0!\n\nTu peux aussi faire des recherches pour trouver un centre\u00a0de\u00a0**pratique de yoga**\u00a0o\u00f9 tu pourras\u00a0assister le temps de ton s\u00e9jour.\n\nCes moments sont indispensables pour recharger les batteries et ne pas arriver \u00e0 l\u2019\u00e9puisement ou au\u00a0burn-out.\n\nD\u00e9connecte compl\u00e8tement\u00a0! Bye\u00a0bye\u00a0clients, mails, coll\u00e8gues du web,\u00a0r\u00e9seaux\u2026 Mets \u00e0 profit ton temps perso pour toi, pour te faire plaisir**, te ressourcer**\u00a0et faire des choses qui te font sentir bien.\n\nTemps pour l\u2019impr\u00e9vu\n\nParce que dans la vie,\u00a0on ne peut pas tout planifier (et c\u2019est tr\u00e8s bien comme \u00e7a\u00a0!), laisse dans ta semaine du\u00a0**temps\u00a0libre** pour\u00a0vivre\u00a0ce que la vie mettra sur ton chemin.\n\nPeut-\u00eatre quelqu\u2019un te proposera de faire une\u00a0rando\u00a0dans les montagnes environnantes qui se\u00a0prolongera\u00a0par une soir\u00e9e au\u00a0**coin du feu**\u00a0avec des\u00a0guitares\u00a0?\u00a0Ou que tu seras invit\u00e9e \u00e0 un repas avec des locaux\u00a0?\n\nN\u2019h\u00e9site pas \u00e0 t\u2019accorder\u00a0du temps pour ne rien faire sans te sentir coupable. Le\u00a0**voyage**, aussi merveilleux soit-il, demande de l\u2019\u00e9nergie. Si tu as envie de\u00a0chiller\u00a0devant une s\u00e9rie\u00a0en pyjama, accorde-toi le droit de le faire\u00a0!","src":"https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ashtanginomad.com\/wp-content\/uploads\/2023\/08\/AshtangiNomad_Routine.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":5912,"url":"https:\/\/www.ashtanginomad.com\/en\/the-art-of-saying-no-prioritizing-your-well-being\/","url_meta":{"origin":6376,"position":2},"title":"The art of saying no: Prioritizing your well-being.","author":"Mylene C.","date":"August 21, 2024","format":false,"excerpt":"","rel":"","context":"In "Yoga Zone"","block_context":{"text":"Yoga Zone","link":"https:\/\/www.ashtanginomad.com\/en\/category\/yoga-zone\/"},"img":{"alt_text":"Le mot No en gros texte rose et en petit pour former le texte, le mot yes. 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