21 Feb 2024
If you’ve ever wanted to incorporate yoga into your daily life but can’t find the time for gym or classes, a St Albans author has come up with a new way of turning wellbeing into a habit as easily as brushing your teeth or boiling the kettle.
Rob Hales’ new book, Toothbrush Yoga, introduces a revolutionary approach to wellbeing through habit stacking, adding yoga poses into your day for as little as 30 seconds at a time.
He explained: “Many of us want to be healthier and more flexible, but simply don’t have the time or money to dedicate to the gym or yoga classes. Toothbrush Yoga is here to help. It’s designed for anyone at any age – whether you’re a busy professional, a multitasking parent, a budget-conscious student, or anyone longing to rediscover their toes.
“Whilst I do attend traditional yoga classes on an irregular basis, my own practice framework is based on adopting yoga poses throughout the day wherever I am and whatever I am doing. The balance between my goals and identity ensures that my habits are not fleeting achievements but enduring reflections of my commitment to the outcome I have set for myself in terms of lifelong wellbeing.”
Rob’s story dates back to 2012, when while playing his usual Tuesday night five-a-side football game he suffered a major injury following a tackle, slicing off a significant chunk of his meniscus, the soft, rubbery disk that helps protect your kneebones when you move.
“As I sat in front of the knee surgeon, he ran me through his thoughts: ‘We could operate and there’s a 40% chance that we’ll improve your knee, there is a 40% chance that it will be exactly the same and a 20% chance that it will get worse. Or you could do some strengthening exercises on your leg, which will realign your kneecap and may well do the job.’ Guess which option I took?
“Playing football was extremely important to me, I had expected to be playing well into my 60s. I saw myself as a footballer. Without football I was miserable and without exercise, I became sedentary and at risk of drinking too much and putting on weight. Not playing sports was having a big impact on my overall wellbeing.
“I’d reached the tender age of 40, and I’d never played a season of 11-a-side adult football. It was something that, until the opportunity was taken away from me, I’d
never really thought about doing, so the outcome I wanted to achieve was to play at least one season of Sunday League Football.
“I needed to lengthen my hamstrings as well as strengthen my vastus medialis (the bulgy muscle by your kneecap on the inside of your leg when you straighten it) to realign my kneecap. With three young children, a more than full-time job and a limited budget, heading off to expensive physio appointments, or signing up to a gym wasn’t an option for me.
“I set myself two goals, to touch my toes, and to be able to do 50 one-legged knee squats with weights.
“The approach I adopted was to practice a forward fold pose (I didn’t know it was called that or even that it was a yoga pose), every morning when I brushed my teeth, and I would do squats when I brushed my teeth at night.
“What I hadn’t realised was that I was forming a habit, nurturing it with each rotation of my toothbrush. I’ve adhered to this routine for more than a decade, both in the morning and evening, with remarkable consistency. That equates to roughly 7,300 iterations.
“If for any reason I skip the morning, there is always the evening, and if I happen to skip a whole day, there is always the next day or the one after that. I will continue to brush my teeth for as long as I’m alive and as long as I clean my teeth, I’ll be doing my exercises.
“Week by week, month by month, I slowly increased the length of my hamstrings, to the point where I can now comfortably place my hands flat on the floor, and, having discovered yoga, I’m working towards my long-term goal of touching my head on my shins. I’m still quite some way off, and there is a reasonable chance that I might not make it, but that consistent action has meant that I haven’t had a hamstring injury for years, and my knee, has never given me a single issue since.”
But despite this amazing achievement, Rob did not embrace yoga until he took some time out from the rat race in 2022, travelling through south-east Asia with his girlfriend Rachel.
“I had the misfortune of breaking a tooth in Chiang Mai, Northern Thailand, and had to hang around for a week between my first and second appointments. At a loose end, we decided to head out into the countryside and experience a Yoga Retreat for a few days at True Nature Yoga & Meditation Homestay Retreat.
“My prior yogic experience was having, under duress, attended a couple of virtual yoga classes with Rachel during the COVID lockdowns. Not knowing my Cat from my Dog poses, off I went with limited expectations.
“As the founders, Ning and Adam, welcomed us into their sanctuary, I was captivated by the serenity of the mountainside and the warm hospitality of our hosts, along with their delightful cats and dogs.
“The retreat unfolded with immersive yoga and meditation classes, both invigorating and calming, guided by Adam. I discovered the profound benefits of yoga, not just in physical elasticity but in fostering mental clarity and a sense of harmony.
“The connection with nature became a central theme, evident in every aspect of the retreat with the serene environment providing opportunities for introspection, whether unwinding in a hammock with a book or exploring the nearby waterfall and jungles.”
He soon realised that True Nature wasn’t just a physical journey; it was a soulful exploration that left an indelible mark on his perspective of wellbeing, harmony, and the profound potential of yoga.
The retreat’s ethos, focusing on simplicity, connection with nature, and the nourishing practices of yoga and meditation, resonated deeply with Rob and set the stage for a newfound passion and direction in his life. Inspired by this enriching experience, the idea of becoming a yoga teacher was born, and his identity was becoming reshaped.
“As I continued my travels, the seed of Toothbrush Yoga began to sprout in my mind. The lightbulb moment occurred when I picked up the book ‘Atomic Habits’ at one of the hostels. In the pages of James Clear’s work, I stumbled upon the concept of habit stacking, a term that perfectly encapsulated what I had intuitively done with my toothbrushing routine.
“The synergy between habit transformation and yogic practice became clear.
“It wasn’t just about performing yoga poses during daily rituals; it was a harmonious fusion of habit-building principles and the profound benefits of yoga. The ordinary act of brushing my teeth became a gateway to a more intentional, holistic approach to well-being.
“This recognition took root, and as Rachel and I made our way from country to country, I delved into understanding the potential of harnessing the power of habits. The synergy between my habit stacking revelation and the yogic path paved the way for a holistic approach that extended beyond the mat.
“This newfound awareness coincided with a pivotal decision — signing up for the 200-hour yoga teacher training on the picturesque island of Nusa Lembongan in Bali, Indonesia.
“In the same way, I saw my toothbrushing habit saving my footballing ambitions, I could see how the benefits of yoga could maintain my physical vitality well into the later stages of my life. The decision to become a yoga teacher wasn’t therefore merely a professional pursuit; it marked the intentional shaping of a new identity, a commitment to a lifelong journey of wellbeing — one that acknowledged the transformative power of intentional habits and the timeless wisdom of yoga.
“The concept of Toothbrush Yoga evolved beyond a personal routine to become a transformative practice, where everyday rituals seamlessly integrated with yoga poses.
“My identity has now morphed into that of a yogi, and my outcome is to develop and maintain flexibility and mobility throughout my life as I continue to age. I want to be actively mobile up to the end of my existence, whenever that might be.
“This book is not just about practicing yoga when you’re in bed reading a book; or watching TV, it’s about becoming a person who practices yoga effortlessly, seamlessly integrating it into the very fabric of your daily life. It’s about being someone whose identity is about cherishing suppleness and overall wellbeing.”
Check out Toothbrush Yoga here: https://www.amazon.co.uk/s?k=toothbrush+yoga+book
