Even if you don’t have time for a full yoga class, you can keep your body healthy & flexible by doing these 10 simple yoga poses every day!
Can’t fit in a full hour of yoga every day? I get it! Life is busy, and sometimes you just don’t have the time to make it to yoga class – or even to fire up your favorite yoga DVD at home. However, that doesn’t mean you have to skip your yoga practice altogether!
The benefits of yoga are many, and you’ll enjoy more of them if you do yoga regularly. If you only have a few spare minutes, spend them doing these core yoga poses. This 10-15 minute sequence takes your body through its full range of motion, providing a quick but effective stretch for the back, hamstrings, and hips – all areas that tend to easily become tight and painful if we don’t give them enough attention.
Most everyone can benefit from doing these 10 simple yoga poses every day. They are simple, easy enough for anyone to do – regardless of fitness level or yoga experience – and only take a few minutes. Doing them daily will help keep your body flexible and in shape until you have the time to do a full-length workout.
1.) Pelvic Tilts
The first few pelvic tilts will reveal any traces of low back pain and stiffness. Do them slowly and keep going until the movement feels fluid. After 10 to 20 reps, notice if you feel any relief in your back.
Remember that pelvic tilts are subtle. You’re simply rocking your hips towards your face, without lifting your butt off the floor. Start off with your lower back just slightly curved, and as you perform the movement you should feel your lower back pressing into the floor.
2.) Cat/Cow Flow
Continue warming up the back with 5 to 10 Cat-Cow Stretches. If the movement feels familiar, it’s because the pelvis is moving in essentially the same way as in the pelvic tilt. The cat-to-cow stretch extends that movement along the entire spine, helping to awaken and invigorate your whole body, increasing flexibility in the spine. Initiate each movement from your tailbone and let it ripple up the spine, moving your head last of all.
Be sure to pay attention to your breath as you move between these poses. Inhale when you arch the back and exhale when you round the spine.
3.) Downward Facing Dog
From your hands and knees, press up into Downward Facing Dog pose…
When you feel ready, hold the posture for 5 to 10 breaths, pedaling your legs (bend one knee, then the other) if you want to further stretch the hamstrings, calves, and feet.
4.) Low Lunge
Step your right foot forward next to your right hand, coming into a Low Lunge…
Hold for 3 to 5 breaths. Then move directly into the straight-leg lunge – below…
5.) Straight Leg Lunge
Straighten the back leg if you’ve dropped that knee to the floor. Slowly straighten the front leg as you forward bend over it. Try to keep the front foot flat on the floor and don’t force the leg to come straight. You can use blocks under your hands if they don’t easily reach the floor when you straighten the front leg. Hold for 3 to 5 breaths, then step back into downward dog.
Step the left foot forward next to the left hand and take your low and straight-leg lunges on that side. Come back to a Downward Dog when you’re finished with the left leg.
6.) Mountain Pose to Raised Arms Pose
Walk your feet to the front of the mat until you’re standing in a forward bend. Bend the knees and slowly roll up to stand in Mountain pose.
From Mountain pose, take the arms out to the side and up to the ceiling. Press the palms together, coming into Raised-Arms/Upward Salute pose. Invite the shoulders to relax.
7.) Standing Forward Bend
Swan dive down into Standing Forward Bend…
When you do this pose at home, you can take as much time as you want with it, a chance you don’t often get in a class.
8.) Pigeon Pose
From Downward-Facing Dog, bring your right knee forward to the floor on the outside of your right hand, and fold slowly forward into Pigeon Pose.
Note: It’s best to stay in a forward fold in Pigeon for 10 to 20 deep breaths to give your body time to release. If you do this every day, you’ll really notice a difference!
9.) Yogi’s Choice
Ask your body what position it really needs today. Tune in to what feels tight and focus your attention there. Don’t worry if your position isn’t a conventional yoga pose. If you’re ready to wind down, Happy Baby or a Supine Twist are good options.
10.) Corpse Pose
Spend a few minutes resting in Corpse pose to let your body absorb the benefits of your practice before going on with your day.
Learn more & see a demo at VeryWellFit.com…