Pressed For Time? Try A Mini-yoga Routine

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 for yoga practitioners who find themselves a bit pressed for time, a “mini” yoga session may be the answer.

A condensed yoga session, which could last 15 minutes or involve only one pose, can give you some of the same benefits as a full session, say many yoga instructors, if you perform certain poses and exercises that have a range of benefits. Combining specific moves with special breathing exercises can supply the same benefits as a regular 90 minute session, some yoga experts state.

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. Lie on your back on your mattress and pull your knees toward your stomach. 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. Do this exercise for five breaths.

The Piriformis stretch can be done during a conference meeting at work discreetly. As you're seated at the table, cross your left ankle over your right knee, making sure your left shin is parallel to the edge of the chair. While holding the chair's sides, inhale and flex your left foot. Exhale and draw your right knee toward the floor and bend yourself 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. Inhale and touch your palms 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. You may need to take a few steps back to keep your midsection parallel to the floor. Raise you hips and back and firm up your shoulders while lowering your chest down to your thighs. Look in at your navel and hold the position for 10 breaths.

When you are setting the table, 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 you feel secure in the position, let go of the table and stretch your arms forward. Hold the post and breath in and out three times, then lower your leg. Continue setting (or clearing) the table and perform the move 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.

By: Linda Adams

Article Directory: http://www.articledashboard.com

Linda Adams enjoys all things health related. One of the most excellent yoga websites Linda has found is Kamloops Yoga Fitness, which is a exceptional mix of yoga and exercise. For more information, have a look at For Yoga Fans, Nutrition becoming a Major Part of the Lifestyle one of the finest Yoga blogs.