Sometimes a short exercise break can make you feel rejuvenated and relaxed at the same time. Try this fifteen minute yoga break and see how it works for you. It’s also a great way to start the day.
•Begin in Mountain Pose: feet close together, standing straight and tall. Roll back and forth on your feet to test your balance and make adjustments as needed. Take a deep breath and roll your shoulders back and down.
•Sweep your arms up and over your head taking a deep inhale. As you exhale fold forward into a Standing Forward Bend. Doesn’t worry if you can’t touch the ground; just go as far as comfortable. Hold this position for 5 full breaths. Come up slowly with control sweeping your arms up. Bring your hands together in Prayer position in front of your heart.
•Come down onto your hands and knees into Table Pose. Hands are shoulder width apart and lined up directly under the shoulders. Knees are directly under hips and hip width apart.
•Press your butt up into the air as you go into Downward Facing Dog. Push your legs and hips toward the wall behind you and press forward through your palms. Drop your head and let it hang. Hold for 5 full breaths.
•Drop to Table Pose and press up and back into Downward Facing Dog. Sit back onto your heels and fold forward into Child’s Pose.
•Go back into Table Pose. From here lift your right leg up into the air as far as you can. Bring that leg down and sweep it forward, drop your left knee and come into a Lunge position. You may have to drop down into Table Pose and that is okay. Lift your arms and chest. Breathe deeply for 5 full breaths.
•From the Lunge position place your hands on the floor and press yourself up into a Triangle Pose. You will be facing the left keep your body facing the side. Bring your arms into a T and then reach your right arm towards your feet, lift your right arm up over your head. Hold for 5 full breaths.
•Keep your body facing the left side. Bend your right knee. Place your arms back into a T position. Take a look and make sure your arms are straight front and back. Look out over your right arm. This is Warrior Two. Hold for 5 full breaths.
•Step forward back into Mountain Pose.
•Repeat this sequence with the opposite leg, starting with the Standing Forward Bend.
Progress into the Seated Sequence
•Come to the floor into Easy Pose, seated with legs crossed.
•Take a deep breath sweeping your arms up over your head and then exhale releasing into a forward fold with your palms between your legs. Lean forward as far is comfortable. Hold for 5-8 breaths.
•Come up slowly. Walk your hands back behind your butt. Lean back and lift your chest and face coming into a small backbend. Hold for 3 breaths.
•Come back to Easy Pose and reverse the cross of your legs. Repeat the Easy Pose Sequence.
•Come down onto your back. Draw your knees toward your chest and place your hands behind your knees. Take a moment to rock side to side.
•Straighten your legs straight out or you can bend your knees if it is more comfortable. Let your feet drop open casually.
•Bring your arms down to your side and drop them open loosely, palms facing up.
•This is Relaxation or Savasana. Slow your breath. Slow your thoughts. Allow your body to relax peacefully. Rest as long as you like usually between 10-20 minutes.
The sequence is complete. How do you feel? Great I bet!
Always check with a medical professional before doing this sequence or any exercise. Live well, practice yoga.
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