Yoga poses to do every day

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.

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