For many people, enjoying a 90-minute session of yoga is a luxury. With the many demands of a busy day – work, family responsibilities, shopping, etc., finding the time for such a lengthy class at any point during the week can take some major schedule juggling.
But for yoga practitioners who find themselves a bit pressed for time, a “mini” yoga session may be the answer.
A condensed yoga session, which could last 15 minutes or involve only one pose, can give you some of the same benefits as a full session, say many yoga instructors, if you perform certain poses and exercises that have a range of benefits. Combining a few moves with a short session of breathing exercises can have the same effect as a full 90 minute session, some instructors say.
A couple of specific poses can help stretch the body and loosen tight joints while focusing on your breathing for a few minutes can clear your mind. Performing several mini yoga sessions a day can have the same benefits as a full session and can be done whenever you get a chance. And you can incorporate the moves into your daily responsibilities.
For instance the Happy Baby Pose can be done even before you get out of bed. Simply lie back on your bed and pull your knees toward your abdomen. Hold the outside of your feet and pull your knees apart and with each breath you take, try to pull your knees closer to the bed, releasing the muscles in your groin area and hips. Do this exercise for five breaths.
Another exercise, the Piriformis stretch, can be done discreetly at work during an office meeting. As you’re seated at the table, cross your left ankle over your right knee, making sure your left shin is parallel to the edge of the chair. While holding the chair’s sides, inhale and flex your left foot. Exhale and draw your right knee toward the floor and bend yourself forward slightly while keeping your back straight. Breath in and out five times and then switch your legs and repeat.
While at your desk at work, you can perform the Half Downward Facing Dog pose. Face your desk and stand with your feet apart at hip width. As you inhale, bring the palms of your hand together in front of your chest. As you exhale, stretch your arms upward and then extend them forward and grab hold of the edge of your desk. If you need to, take a few steps backwards in order to keep your torso parallel to the floor. Lift your hips up and back and tighten up your shoulder blades as your lower your chest to your thighs. Look in at your navel and hold the position for 10 breaths.
As you set or clear the table, you can perform the Warrior III pose. Stand an arm’s length away from the table and lower your torso so that it is parallel to the floor. Grip the edge of the table and lift your left leg. Lower your head between your arms and look straight ahead. If possible, release the table and stretch your arms straight in front of you. Hold the post and breath in and out three times, then lower your leg. As you continue to set or clear the table, perform the same move, this time on the opposite leg.
There are several other brief yoga routines you can perform that will fit into your workday schedule, routines that hold the same benefits as a full session of yoga. Don’t let your inability to get to the studio affect your routine. The yoga lifestyle can be achieved anytime, anywhere.
Check out Kamloops Yoga for more yoga info.
Another highly recommended article is Sleeping Positions With Yoga Movements for a Snore-less Sleep
