Crunched For Time? Consider Yoga Breaks!

Posted by on Mar 8, 2015 in Blog | 1 comment

Crunched For Time?  Consider Yoga Breaks!
Everyone who practices yoga, or any physical regimen, knows that a full practice session is always best. Having acknowledged this fact let’s talk about options. If we intend to stay connected with our bodies, feeling happy and fit, we cannot follow an all or nothing strategy. We truly need to be flexible and have a game plan for those times when life gets overly busy. Yoga Breaks really work! There have been times in my life when taking an hour for an awesome yoga session was out of the question. The idea of not doing yoga at all was not an option for me so I came up with some ‘mini’ routines (10-15 minutes) to keep myself on track.  

Each session consists of one main posture, one neutralizing posture and one counter-posture. Then five minutes of conscious breathing at the end. If you like, sun salutations may be woven in before the main pose, between the main and counter pose, and after the counter pose before the breathing exercise. Please see the following example:

         

1. Main Posture: West-side Stretch (Paschimottanasana)

Work dynamically by reaching for the feet on each complete exhale then leaning back until the abdominal muscles contract on each inhale. Continue to move with your breath until you feel able to relax in the exhale position while breathing deeply. Hold for as long as it feels right for you on this day.

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2. Neutralizing Posture: Staff Posture (Dandasana)

Bring the shoulders over the hips and the arms overhead with the shoulder-blades drawing down the back. Hold here for 5 deep breaths.

 

 

               

3. Counter-Posture: East-side Stretch (Purvottanasana)

Take your hands to the ground about a foot behind your hips and lean into your arms. Press into your hands lifting your hips to the sky and hug your shoulder-blades into your back body opening your heart. Hold here for as long as it feels great.

 

               

4. Breathing Exercise: Alternate Nostril Breathing or Balancing Breath (Nadi Shodhana)

To practice: Make the classical mudra (gesture) with the right hand, curling the index and middle fingers in toward the palm. Closing the right nostril with the thumb, exhale and inhale once through the left nostril. Then, closing the left nostril with the ring finger, exhale and inhale once through the right nostril. Go back and for the like that for five minutes. Breathe naturally without straining. There should be no noise, jerks or pauses.

 
Please share your ideas for Yoga Breaks because we would love to explore.

  Love and Peace; Kimberly    
Kimberly
Kimberly has enjoyed a consistent Yoga practice for 30 years and has been teaching Vinyasa style classes for 11. She began her journey with Sivananda teacher Sunil Komar while living overseas. Kimberly returned home to Utah in 2004 and certified with D’ana Baptiste of Centered City Yoga and Yoga Alliance at a 500 hour level. In addition to Yoga, Kimberly certified as a Reiki Master under the guidance of Dr. Carol Wilson, author of Healing Power Beyond Medicine. She studied Transcendental Meditation with Marc Stephens, Director of the Utah TM Center and considers meditation an essential tool for staying centered. Drawing from these great traditions, Kimberly currently practices and teaches a Vinyasa style class aptly named Energy Flow. This type of yoga practice is energizing and body friendly. It helps practitioners connect with their inner strength while supporting their physical and emotional well-being.

One Comment

  1. Thanks for the great article Kim, it goes to show that no matter how busy we are in our lives, even if it is just 15min we can all still incorporate yoga into our lives!

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