Think you don't have time to do yoga? Think again with this five-minute yoga sequence for a great start or end to your day.
Stretching the body with yoga can have a profound effect on our general health. Understanding the challenges that some of you have with fitting in exercise around a busy life, I have come up with the following five-minute sequence.
The routine can make you feel as if you have done a full yoga workout. Perfect for busy periods!
Remember with all exercise please check with your doctor first for suitability. Exercise at your own risk.
My wake up five-minute yoga sequence for the body and mind
Starting the day off in a positive way helps to keep momentum; by having the right mindset we can get the best out of our days. So instead of worrying about the future, instead, try to think of five things you are grateful for. No matter how small, a little bit of gratitude goes a long way. Try it!
Once you are ready to do the yoga sequence, lie on your back, bend your knees, so your feet are flat on the floor. Relax the shoulders and place hands below the belly button. Take five deep slow breaths in and out through the nostrils.
Now from this position come into bridge pose, so you are already on your back with your feet flat on the floor with legs bend but, this time, the palms are facing down on the floor. Inhale and begin to lift the buttocks off the floor followed by the chest. Keep the chest lifted and breathe deeply. Hold for five breaths. Come out slowly working from the chest. The tailbone is the last bit to come down.
Next, come into mini sun salutations. I adapted this sequence for a client with and injury but found they also work a treat when you don’t have much space or time.
Stand up tall and reach for the sky with the arms. Bend forward and touch your toes or shins. Inhale look forward. Exhale look towards the legs. Now inhale and reach up, exhale, bring the hands by your side. Repeat two to three times.
Now let’s do seated twist. Sit up straight with legs extended straight on the floor. Bending the right leg bring it over the extended left leg. See picture above.
Flex the foot on the extended leg as you ground your sitting bones. The spine lengthens upwards.
Now take a deep inhalation, then as you exhale, bend your left elbow, as you bring it in front of the bent right leg. Right finger tips are on the ground as you look over your right shoulder. Next, take another deep breath as you lengthen the torso and twist to the right a little further. Keep your neck long, and chin tucked in a little.
Keep this posture as you, press the fingertips of the left hand to the floor with the arm extended behind you. Hold for five breaths. Come out slowly and repeat on the other side.
Relax for a few breaths before going about your m.
Hopefully, this will brighten up your day! So next time you think you are too busy for yoga, think again. Even a little bit can go a long way.