Yoga: A 15 Minute Practice - c.u.
As originally published in National Masters News
See video (with < than 10 minute yoga routine) and notes below.
As originally published in National Masters News
See video (with < than 10 minute yoga routine) and notes below.
Why a 15 minute yoga practice?
You may have found that you don’t have time to go to yoga class three or four times a week, the frequency recommended by 10 yoga instructors. (How many of you have that kind of time given running, work, family and friends?)
So what do you do? Yoga instructors said that going to a class once a week can be supplemented effectively by a 15 minute practice at home two or three times a week.
This article explains a 15 minute routine you can follow. The next article offers other options for practicing yoga, including following a DVD and participating in yoga retreats.
Ann Igoe, 1984 Olympic marathon trials qualifier and yoga instructor for the past nine years, volunteered the simple, effective yoga routine below.
“If you can do it first thing in the morning, that is best,” said Igoe.” “You want to try to make it a routine.”
Why first thing in the morning?
“As far as tuning in is concerned, your mind isn’t cluttered with the activities of the day. If you’ve been in bed, typically people are tight. The Sun Salutations in traditional yoga are meant to be done first thing in the morning when the sun is coming up.”
Here’s the routine, which incorporates relaxation, the series of Sun Salutation yoga poses, and meditation.
Relaxation
Sit in a cross-legged position (easy pose). Tune into your breath and scan your body, noticing any areas of your body that might need special attention --- i.e. tight hamstrings, glutes. Relax any muscles that aren’t necessary to maintain the seated pose. Take a few deep, complete breaths and begin your Sun Salutations.
Sun Salutations
Each Sun Salutation consists of 14 poses, each described below. Igoe recommends doing eight Salutations, four leading with the right foot and four with the left foot.
She also recommends that you should try each pose individually before doing the sequence as a whole. Trying them separately will help you identify where you might have to make modifications, said Igoe. “For example, in Pose #3, Head to Knees, if your hamstrings are tight bend your knees,” she explained.)
Regarding the breath, Igoe says you should inhale on open, expansive poses such as Pose #2 and exhale when your body is folded such as Pose #3.
Sun Salutation Poses (there are 14 and some repeat each other). These describe video above.
Pose #1.
Stand with feet together and hands at center of chest.
Pose #2.
Lift your straight arms overhead.
Pose #3.
Fold forward, being mindful of your hamstrings. Bend your knees slightly if necessary.
Pose #4.
Drop your left leg back into a deep lunge with the knee and the top of the foot on the floor.
Pose #5.
Raise your arms overhead and look up at your hands.
Pose #6.
Drop your hands to the floor and step both feet back to a flat back position/plank.
Pose #7.
Lower your knees and chest to the floor keeping hips up and elbows closely beside ribs.
Pose #8.
Lower your hips to the floor and raise your chest off the floor with your elbows, still tucked beside ribs.
Pose #9.
Press your hips back and up into Downward Dog and bring your heels gently towards the floor without touching the floor (to stretch calf muscles).
Pose #10 (same as Pose #4).
Bring your right foot forward between your hands, coming into a deep lunge.
Pose #11 (same as Pose #5).
Lift your arms overhead and look up.
Pose #12 (same as Pose #3).
Bring your rear foot up to your front foot and drop your hands towards the floor, coming into a forward fold.
Pose #13 (same as Pose #2).
Straightening your body, lift your arms overhead.
Pose #14 (same as Pose #1).
Return to starting position, with your feet together and hands at the center of your chest.
Meditation and Relaxation
After the Sun Salutations, lie down flat on your back, arms by your side and palms facing up with a little space between your legs and your feet splayed out to your side. Take a few deep breaths, tuning into your body, feeling your spine in contact with the floor, quickly scanning your body and relaxing every muscle.
Stay in this position (Corpse Pose) for a few minutes paying attention to your breath. If a thought comes, acknowledge it, let it go, and bring your attention back to your breath again (this helps you learn how to focus and not get distracted). After a few minutes inhale deeply, bring your arms flat on the floor over your head, point your toes, stretch your body, exhale, get up slowly, and go about your day.
You may have found that you don’t have time to go to yoga class three or four times a week, the frequency recommended by 10 yoga instructors. (How many of you have that kind of time given running, work, family and friends?)
So what do you do? Yoga instructors said that going to a class once a week can be supplemented effectively by a 15 minute practice at home two or three times a week.
This article explains a 15 minute routine you can follow. The next article offers other options for practicing yoga, including following a DVD and participating in yoga retreats.
Ann Igoe, 1984 Olympic marathon trials qualifier and yoga instructor for the past nine years, volunteered the simple, effective yoga routine below.
“If you can do it first thing in the morning, that is best,” said Igoe.” “You want to try to make it a routine.”
Why first thing in the morning?
“As far as tuning in is concerned, your mind isn’t cluttered with the activities of the day. If you’ve been in bed, typically people are tight. The Sun Salutations in traditional yoga are meant to be done first thing in the morning when the sun is coming up.”
Here’s the routine, which incorporates relaxation, the series of Sun Salutation yoga poses, and meditation.
Relaxation
Sit in a cross-legged position (easy pose). Tune into your breath and scan your body, noticing any areas of your body that might need special attention --- i.e. tight hamstrings, glutes. Relax any muscles that aren’t necessary to maintain the seated pose. Take a few deep, complete breaths and begin your Sun Salutations.
Sun Salutations
Each Sun Salutation consists of 14 poses, each described below. Igoe recommends doing eight Salutations, four leading with the right foot and four with the left foot.
She also recommends that you should try each pose individually before doing the sequence as a whole. Trying them separately will help you identify where you might have to make modifications, said Igoe. “For example, in Pose #3, Head to Knees, if your hamstrings are tight bend your knees,” she explained.)
Regarding the breath, Igoe says you should inhale on open, expansive poses such as Pose #2 and exhale when your body is folded such as Pose #3.
Sun Salutation Poses (there are 14 and some repeat each other). These describe video above.
Pose #1.
Stand with feet together and hands at center of chest.
Pose #2.
Lift your straight arms overhead.
Pose #3.
Fold forward, being mindful of your hamstrings. Bend your knees slightly if necessary.
Pose #4.
Drop your left leg back into a deep lunge with the knee and the top of the foot on the floor.
Pose #5.
Raise your arms overhead and look up at your hands.
Pose #6.
Drop your hands to the floor and step both feet back to a flat back position/plank.
Pose #7.
Lower your knees and chest to the floor keeping hips up and elbows closely beside ribs.
Pose #8.
Lower your hips to the floor and raise your chest off the floor with your elbows, still tucked beside ribs.
Pose #9.
Press your hips back and up into Downward Dog and bring your heels gently towards the floor without touching the floor (to stretch calf muscles).
Pose #10 (same as Pose #4).
Bring your right foot forward between your hands, coming into a deep lunge.
Pose #11 (same as Pose #5).
Lift your arms overhead and look up.
Pose #12 (same as Pose #3).
Bring your rear foot up to your front foot and drop your hands towards the floor, coming into a forward fold.
Pose #13 (same as Pose #2).
Straightening your body, lift your arms overhead.
Pose #14 (same as Pose #1).
Return to starting position, with your feet together and hands at the center of your chest.
Meditation and Relaxation
After the Sun Salutations, lie down flat on your back, arms by your side and palms facing up with a little space between your legs and your feet splayed out to your side. Take a few deep breaths, tuning into your body, feeling your spine in contact with the floor, quickly scanning your body and relaxing every muscle.
Stay in this position (Corpse Pose) for a few minutes paying attention to your breath. If a thought comes, acknowledge it, let it go, and bring your attention back to your breath again (this helps you learn how to focus and not get distracted). After a few minutes inhale deeply, bring your arms flat on the floor over your head, point your toes, stretch your body, exhale, get up slowly, and go about your day.