With A Little Improvisation, Yoga Can Be Done Anywhere
For a lot of people, a full, 90-minute session of yoga is a rare thing
. 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 students of yoga who find it difficult to attend a 90-minute class, conducting a "mini" session of yoga may be the solution.
An abbreviated session of yoga, whether it's a couple of poses or a 15 minute session, can supply some of the same mind and body benefits as a full session, provided you perform certain poses and movements. 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 few specific poses can aid in keeping the muscles limber and joint loose, while deep breathing exercises can help 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. Perform this move for five breaths.
The Piriformis stretch can be done during a conference meeting at work discreetly. While seated, cross your right ankle over your left knee, keeping your right shin parallel to the chair's edge. Holding onto the sides of the chair, flex your right foot and inhale. As you exhale, pull your left knee toward the floor and bend forward slightly while keeping your back straight Inhale and exhale five times, then switch legs and repeat the movement.
Standing at your workdesk, perform the Half Downward Facing Dog. Stand and face your desk with your feet hip-width apart. 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 toward your stomach and hold for 10 breaths.
As you set or clear the table, you can perform the Warrior III pose. First, stand arm's length from the table and lower your midsection until it is parallel to the floor. Grip the edge of the table and lift your left leg. Your head should be between your arms and your gaze should be 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 other mini-routines you can perform to fit your busy schedule, ones that can give you the stretching and breathing exercises you are used to from a full yoga session. So if you can't make it to the yoga studio for a full session, don't worry. With a few modifications, the benefits of yoga can be enjoyed in a number of settings.
With A Little Improvisation, Yoga Can Be Done Anywhere
By: Linda Adams
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