For those with busy lives, much as you may love attending a full yoga class, it is not
always possible every day. The following five moves are ones you can do from home
and work. Just a few minutes with a couple of postures can be incredibly
powerful (a little yoga is better than none at all!), especially when combined
with breath, intention and presence.
1. SEATED MEDITATION:
Just 5 minutes of seated meditation each morning can significantly calm your mind
before a busy day. Pick a quiet area to check in with yourself and to be still with your
thoughts. This will leave you feeling clear and emotionally centred. Hold: 5 minutes.
2. FORWARD FOLD
Late morning to midday take a few minutes to hang in a forward fold. This move
calms your central nervous system, reduces anxiety and elongates your spine. You’ll
also give your hamstrings and lower back a good stretch, especially if your workday
consists of sitting at a desk. Hold: 5-10 deep breaths.
3. STANDING PIGEON:
The standing pigeon increases both circulation and your ability to focus. This
position will also strengthen your thighs and open your hips, making it easier to
stand or sit for long periods of time. Hold: 3-5 deep breaths.
4. THE CHILD POSE
The child’s pose has a calming effect on the mind. This position also allows you to
easily regulate your breathing, which helps reduce stress and anxiety. You’ll find this
especially helpful midday, when stress levels often peak. Hold: 5-10 deep breaths.
5. SHOULDER STAND
The shoulder stand is a great move to do before bed. The position has a soothing
effect on the parasympathetic nervous system and helps reduce insomnia. For
beginners, it’s helpful to have a partner help you get into the position. As you become
more comfortable, the easier it will be to hold this stretch. Hold: 30 seconds – 5
minutes, depending on your comfort level.