If you come to me twice a week you are spending two hours in my room and a hundred and sixty-six hours elsewhere, and then wondering why the elsewhere keeps winning.
The arithmetic problem
Whatever you spend the most time doing is what your body is training for. If that is sitting at a desk in a rounded position for eight hours, two hours of opposing it is not a fair fight.
This is not an argument for practising more. It is an argument for the hours you are not counting.
What actually transfers
Standing up more, mostly. Not exercise, just being upright and moving through the day.
Walking, which is free, available, and here means you can get almost anywhere in the time it takes to find a parking space.
Carrying things. Getting up off the floor. Reaching overhead for something on a high shelf rather than avoiding it. Squatting to pick something up instead of bending at the back.
None of that is a workout, and collectively it dwarfs the class.
The five minute version
If you take one thing off the mat, take a hip flexor position and a chest opening position, and do them for a couple of minutes each on the days you sat down a lot.
That is not a home practice, and it is not supposed to be. It is undoing the specific damage of the specific day, which is worth considerably more than a generic routine you will not do.
What the class is actually for
Instruction, correction and the things you will not do alone.
Nobody holds a difficult standing position for four minutes at home. Nobody corrects their own alignment, because they cannot see it. And nobody does the part they dislike unless I am standing there.
That is what you are paying for, and it is why the answer to a busy week is still the class rather than the good intentions.
The reframe
So stop thinking of my class as the practice and the week as the gap between classes. The week is the practice. My class is just where you and I find out how it is going.