admin Sometimes, when life gets a little hectic, it’s easy to let your yoga practice go by the wayside. But even 10 minutes of yoga can make a world of difference when you feel like you don’t have time for your practice.
Here is a 10-minute routine I do to add a bit more strength and flexibility to my day. You can do any asana at any level that suits you. Just remember to breathe and check in on how you feel. Each Asana is held for 3 to 5 breaths.
Balasana — Child Pose Variation
As you begin in the Table Top position, bring your big toes closer together. Spread the legs as wide as your mat. As you walk away from your body, allow the sit-bones to reach toward the heels.
If you want to stretch your shoulders more, you can walk forward with your hands and pull the ground towards you. Rest your head on the ground while keeping your arms elevated along the ears.
Exhale and walk your hands left. This will allow the left arm to reach further. As you get a stretch that you are comfortable with, let your forehead rest while you pull the earth toward you.
Hold for three breaths. Inhale up to the center and exhale right. This will allow the right arm to reach further. Hold for three breaths.
Marjaryasana/Bitilasana — Cat/Cow
Inhaling up to a Table Top Position, shoulders over wrists and knees under hips with triceps engaged away from the body, inhale, allowing the belly and chest to fall as hips and chest gesture upwards.
Exhale by rounding your spine, tucking the chin into the chest, and pushing the earth (with hands and knees) away from you. As you inhale, repeat this motion.
You can do ten or more of these rounds to help you find movement and release in your spine. Always start by moving your spine!
Adho Mukha Svanasana — Downward Facing Dog
From a Table Top Position, move the hands forward and widen the fingers. Exhale while you lengthen the back of your neck and curl all ten toes.
As you lengthen your spine and hips, press through the hands. Hold the shoulder blades to the back, and then root through your thumb and index finger.
You can make this Asana either static or dynamic by:
Then, bend the other knee.
The legs should be rooted down, then rising to the toes.
Shaking your hips from side to side.
Utkatasana — Chair Pose
Come into a forward fold by walking, hopping, or jumping up to the front edge of your mat. Prepare for Utkatasana or Chair Pose by bringing the big toes close together or having the legs hip-distance apart.
As you move your feet away from the ground, bend the knees to lie the torso across the thighs. Your weight should be evenly distributed between both legs. You can put a little extra weight on the heels while keeping your knees bent. As the lower body is seated in Utkatasana, allow the torso to rise.
You can either raise your arms alongside your ears or keep them at your heart or hips.
Find energy in the abductors, adductors, and gluteus (outer and inside thighs), and bring your abdominals to the center of the body. Make sure that there is no arch in your lower back.
Navasana — Boat Pose
Find a high seat with the legs bent and the feet planted near the sitting bones. Wrap the hands around the thighs. Bring the hands behind the legs, and lift on your toes. This will allow you to rock back slightly onto the sitting bones. Lift the head, lengthen the lower back, and engage the bandhas.
Then, stretch the legs so they are parallel to the floor. Finally, reach the arms out into Navasana.
For a deeper pose, straighten your legs and squeeze them together by pressing on the toes. Breathe and extend out your arms.
You can also try bending the knees and wrapping the peace fingers around your big toes before extending your legs (Shanti Mudra).
Do not forget to finish with a 5-minute Savasana.
What are your favorite poses to practice every day? What are your favorite poses to do every day? Comment below to share your favorite poses!
