Yoga does not have to complicated. It is possible to make it part of your daily life. The key is simplicity and accessibility. Try these simple-to-follow yoga routines designed for various times of the day.
Start Your Morning Engine!
One of the most effective ways to wake up your body is by stretching in the form of a sun salutation, a flowing sequence of postures.Classical Hatha Sun Salutation:
- • MOUNTAIN POSE: Stand with your toe knuckles together, heels slightly apart. Relax your arms at your sides. Inhale deeply.
- • Exhale, bringing your hands in front of your chest into PRAYER POSITION.
- • Inhale, reaching your arms forward and up beside your ears, coming into a BACKBEND.
- • STANDING FORWARD BEND: Exhale, reaching your arms forward, hinging at your hips, bending your knees if needed for your hands to come beside your feet.
- • Inhale, reaching your right leg back, bringing your knee to the floor, coming into a LOW LUNGE.
- • Exhale and inhale, bringing your left leg back into PLANK.
- • KNEES-CHEST-CHIN: Hug your inner elbows in toward your body. Exhale your knees, chest, then chin down to the floor, but not your hips.
- • BABY COBRA: Using hands for support, inhale and slide forward, pressing your pubic bone down gently. Lift your head and chest, keeping arms close to your body.
- • DOWNWARD DOG: Pressing your hands into the floor, exhale and reach your tailbone up and back, bringing your body into an inverted V shape.
- • LOW LUNGE: Inhale, bringing your left foot forward.
- • STANDING FORWARD BEND: Exhale, bringing your right foot forward.
- • BACKWARD BEND: Inhale, bringing your arms up and back.
- • MOUNTAIN POSE: Exhale, releasing your arms to your sides.
Repeat on opposite side to complete 1 round. Do 2 to 10 rounds.
Working Yoga into Your Work Day
If you are like most people, you probably spend much of your work day in unnatural positions such as sitting at a computer. Give yourself the opportunity to prevent tight shoulders and neck pain resulting from extended periods of sitting or improper posture.Passive Forward Bend:
Stand with your feet hips-width apart and knees soft. Gently hinge at your hips. Let your head be heavy. Take hold of opposite elbows.
Nod your head as if saying “yes,” then shake your head as if saying “no” to release neck tension. Be as passive as possible, allowing your spine to decompress. Just hang out and breathe!
Release your arms. Press into your feet and slowly uncurl your spine until you are standing again.
Relax and Release
At the end of your day, you probably won't feel like being very active. Take time to prepare your system to rest and replenish itself.Sleepy Time Sequence:
Hug your knees into your chest with both hands. Take 5 deep breaths.
Place your feet on the bed. Bring the soles of your feet together, releasing your outer knees. Support your legs with pillows or blankets. Reach your arms above your head, and take hold of opposite elbows. Breathe here for 5 minutes.
Extend your legs out, keeping feet apart. Bring your arms to a 45-degree angle away from your body. Focus entirely on breathing, letting go of the stresses of your day. After at least 5 minutes, allow yourself to drift into sleep.
Lisa Nicole Tai is a Yoga Teacher, Thai Massage Practitioner, Holistic Nutritionist, Writer, and Spoken Word Poet. She believes that by combining and applying the healing and creative arts to her life, she will find fulfillment and contribute to that of others.