Busy People On The Go
This yoga sequence is for busy people on the go with incredibly full lives. Sometimes our day’s can be so full, that we barely have time to eat, let alone practise yoga. The demands of trying to balance, family, work, social commitments and me-time have never been harder. For those days when you’re busy, here are a few easy to follow yoga poses you can do in less then 30 minutes.
1 Urdhva Hastasana in Tadasana
Stand in Tadasana. Lift the thighs and the kneecaps up, lengthen the side of the trunk and press the shoulder blades into your back. Extend the arms straightforward and above the head. The upper arms should be in line with the ears, palms facing each other. Stretch the sides of the trunk and arms up, in one straight line. Keep the neck soft and shoulders down. Breathe normally and hold the position for 10 to 20 seconds. On an exhalation, lower the arms down and repeat the pose once more.
Start in Tadasana. Lift the arms up as above and bend the trunk forward. Keep the legs straight and bring the fingers to the floor. Inhale, lift the chest, raise the head, concave the back and look up. Take one or two breaths and then bend further down, bringing the head closer to the legs. Hold the ankles and press the abdomen, chest and head towards the legs. Keep the head and neck relaxed. Stay in the position for 30 seconds. On an inhalation, take the fingertips to the floor and lift the head. Raise the arms and trunk up and stand in Tadasana for a few breaths, before moving to the next pose.
3 Prasarita Padottanasana
Stand in Tadasana. Bring the hands in front of the chest and step or jump the legs about 4-to-5 feet apart. Rest the hands on the hips and check that the heels are in line and the outer edges of the feet are straight. Lift the thighs and kneecaps up and press the outer edges of the feet down. Inhale and lift the trunk, breastbone and head up. Slowly bend forward keeping the legs straight and the thigh muscles lifted. Take the fingertips to the floor and lengthen the breastbone towards the head, moving the dorsal spine in. Stay in this position for one or two breaths. Hold the ankles and bend further down until the head touches the floor. If the head doesn’t touch the floor, use a blanket or blocks to rest the head on. Breathe normally; hold the position for one minute or longer if possible. Inhale slowly lift the head, and slowly come back up. Step or jump back into Tadasana.
4 Paripurna Navasana
Sit on the floor with the legs straight in front. Keep the spine straight and keep the legs compact and close together. Place the palms on the floor by the hips, fingers pointing to the feet. Exhale and bend the trunk slightly back and simultaneously lift the legs up from the floor. Keep the legs straight; balance on your buttocks and not on the spine. Keep the legs at a 60 to 65 degree angle, and reach the feet higher then the head. Lift the hands up from the floor and stretch the arms forward, palms facing each other. Stay in the pose for 30 seconds, with normal breathing. Gradually increase the time to one minute. Then exhale, lower the hand and legs, lie down on the back and relax.
Sit on the floor with the legs straight in front. Bend the left knee and place the left foot near the buttock bone on the floor. Inhale, extend the arms straight towards the ceiling. Exhale; take the trunk forward along the inside of the left thigh. Stretch the left shoulder forward until the left armpit touches the left shin. Take the left arm behind by taking it around the left shin. Swing the right arm behind the back to catch hold of the left hand. Turn the spine to the right, keeping the right leg straight and the hips gripped in. Stay in the position for about 30 seconds. Release the hands, straighten the left leg and repeat the pose on the other side.
Sit on the floor with the legs straight in front. Fold both the legs to the left side beside the hip. Place the feet to your left, with the left ankle over the right foot. Rest both buttock bones on the floor, keeping the hips level. Turn the trunk to the right, place the right hand behind you and the left hand on the outer side of the right thigh near the right knee. Hold the position for 30 seconds with deep breathing. Turn back to the centre and stretch the legs straight in front and repeat on the other side.
7 Salamba Sarvangasana
Lie down on the floor, with a couple of blankets supporting the shoulders, the head on the floor. Take the knees to the chest and press the hands on the floor. Press the shoulders down and draw the shoulder blades towards the waist. Move the back ribs in and bend the legs. Lift your buttocks and trunk, bending the legs over the abdomen. Support the back with the hands and stretch the legs up to the ceiling until they are vertical. Press the upper arms down and with the help of the hands raise the shoulder blades and lift the spine up. Keep the weight on the shoulders and on the upper arms and not on the neck. Breathing normally, stay in the position for 5 minutes. Lower the legs and roll out of the position keeping the head down. Lie down for a couple of minutes before lifting the head. Finish the sequence with lying down on the floor. Close the eyes and relax the body completely for at least 5 minutes
(Do not practise this pose during menstruation.)