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Many of us would
love to practice a regular yoga routine, but find it
difficult to fit into our busy schedule. Since we don't have
60 to 90 minutes to do a full yoga class, we end up doing
nothing. But there is a solution: for those days when you do not have
the luxury of time to devote to a complete routine, 15 minutes of yoga
will still do wonders! Keep in mind that a balanced practice will
consist of forward bends, backbends, twisting postures, and side
stretches. The following series provides the essential elements of a
well balanced routine in a condensed 15-minute period.
Part One: Centering and
Breathing
Spend at least two minutes sitting comfortable in a cross legged
position, spine upright, becoming aware of the state of your being.
This could be the most meaningful time of your day. Notice the
sensations in your body and begin diaphragmatic breathing: slow, deep
inhalation, expanding the abdominal muscles; long, deep exhalation,
condensing the abdominal muscles, drawing the navel center toward the
base of the spine.
Part Two: Cat Stretch
Come down onto your hands and knees. Have your wrists directly under
your shoulders, with your fingers pointing forward. Have your knees
directly under your hips. As you curl the back towards the ceiling,
exhale and feel the stretch. Tuck the chin towards the chest, tighten
the buttocks slightly, press on the palms with elbows straight, and
round the spine.
Second Position: As you arch the spine, inhale and scoop out the low,
mid, then upper back (making sure to lengthen the space between the
head and the shoulders). Keep the elbows straight. Curl and arch the
spine slowly 3--5 times. End by curling the back toward the
ceiling, then lowering the buttocks to the heels. Keep the arms
stretched out in front of you, placing your biceps by your ears. Relax
and breathe, feeling the restoration of the posture. To come out of
this position, bring your hands by your feet, tuck the chin, and slowly
roll up to a standing position.
Part Three: Mountain Pose
(Tadasana)
Standing upright, press through the outer heels and inner thighs, draw
the tailbone toward the heels. Draw the chin parallel to the floor and
place the palms of your hands together over your heart, extending
through the tips of the elbows. Breathe and feel the spaciousness of
the heart center.
Part Four: Sun Salutation
(Suryanamaskar)
The sun salutation works every major muscle group of the body. There
are many different variations. For purposes of ease we will start with
a classic sun salute and then add a few variations inside the cycle. In
the beginning, you may want to spend one minute in each pose. After
your body is warmed up you may move a little faster, being mindful to
link the poses together in a fluid dance or moving prayer. This series
stimulates circulation, strengthens and irrigates the spine, stretches
the hip flexors and hamstrings, and has an overall invigorating effect.
1st Position of Sun
Salutation: Mountain Pose
On the inhalation, stretch your arms overhead, palms together.
2nd Position: Forward Bend
(Uttanasana)
Exhale, sweeping the arms out to the side, leading with your heart, as
if swan diving forward from a diving board. If there is tension in the
low back, bend your knees. Place your hands next to your feet and relax
your head and neck, drawing your navel point toward the base of your
spine. Carve out the muscles of the thighs by engaging them.
3rd Position: Lunge
While inhaling, step back with the right foot and lower the top of the
right knee to the mat. The left knee should be directly over the left
ankle. Pause several breaths to extend into the right hip flexor. Open
through the chest and look forward
4th Position:
Downward-Facing Dog (Adho Mukha Svasana)
Step the left leg back as you exhale, drawing your tailbone
up towards the ceiling into an inverted V position. Press back through
your arms as you reach up through your hips. If your back is weak, bend
your knees slightly. Stay here for several breaths.
5) Extended Child's Pose
(Balasana)
Touch your knees to the floor as you exhale, and reach your buttocks
back toward your knees. Extend your arms and press your palms firmly
into the group to open the shoulders. Breathe.
6) Transition to Cobra
(Bhujangasana)
Knee, chest, and chin touch the floor. Sweep your chest and torso
through your arms.
7) Upward-Facing Dog (Urdhva
Mukha Svanasana)
Place the hands between the chest and hips and lift the upper torso off
the mat. Activate the legs, drawing the tailbone toward the heels. Peel
the shoulders back, broadening across the heart, and lengthening the
back of the neck, reaching the crown of the head skyward. If your back
is weak, bring your elbows underneath your shoulders, resting on your
forearms like a sphinx.
8) Downward-Facing Dog
Curl the toes under, lift the tail bone and return to Downward-Facing
Dog.
9) Lunge
Inhale, bringing the right foot forward between the hands and lowering
the left knee to the mat. Look forward, lifting the chest away from the
thigh.
10) Forward
Stretch
Exhale and step forward with the left foot. Stretch the top of the head
toward the mat, coming into a forward bend. Again, bend the knees if
you have tight hamstrings or a weak low back.
11) Mountain Pose
On the inhalation, plug in the feet, sweep the arms up and out to the
sides and over your head. As you exhale, place your hands over the
heart in the gesture of Namaste. Connect the breath in the core of your
being to the breath in your heart center. Repeat the entire cycle
again&emdash;slightly faster to gain a cardiovascular effect.
Part Five: Sun Salutation #2
In the next cycle, insert the Triangle Pose into the sequence after
your lunge.
Triangle Pose: (Trikonasana) - place your fee wider apart
than your hips. Keeping your hips forward, pivot on your left heel 90
degrees. Draw your right heel back counterclockwise about 30 degrees.
Inhale and bring your arm out to the side about shoulder height (not
higher) with palms down. Exhale, pulling your hips towards the right
and the left arm to the left until your trunk is stretched sideways.
From this position, lower your left hand onto your shin, your ankle or
the floor (depending on your fitness level), or use a block for support
of you need it. Stretch the right arm up towards the ceiling, opening
from the shoulder. Slightly tuck the chin and keep the back of the neck
and head in line with the spine. If there is no neck tension, turn and
look at the outstretched hand. As you breathe in, anchor your legs to
the earth; as you breathe out, draw the tailbone gently toward the back
heel and elongate from head to tail. Inhale and come up, then turn your
right foot in 90 degrees and left foot in thirty degrees, and repeat
the same cycle on the other side. Inhale and come back to standing.
Part Six: Reclining Knee to
Shoulder Position with Twist
(Supta Padangusthasana)
Lie down on your back with your legs extended. Bend the right knee to
the chest, clasping the shin (or the back of your thigh) with both
hands. Tuck the chin slightly toward the chest to help elongate the
back of the neck. Breathe and roate the right ankle several times in
each direction. Place the right sole of the foot on the left thigh, and
use your left hand to guide the knee toward the floor. This movement is
gradual&emdash;do not force it. Extend the right arm directly out
from the shoulder, turning your head to face the right hand. Relax and
enjoy the invigorating effects of this twist, hydrating the vertebrae
and detoxifying the internal organs. When you feel complete, de-rotate
back onto the spine, then draw the knee to the chest, clasping below
the right kneecap. Finally, gradually extend the leg to the floor.
Repeat on the other side.
Part Seven: Corpse Pose
(Savasana)
End the session lying on your back in the Corspe Pose. Turn the palms
upwards in a gesture of receptivity. Close and relax the eyes, soften
the expression lines of the face, feel the cool air coming through the
nostrils on the inhale, and the warm air coming out of the nostrils on
the exhale. Connect the breath from the core of your belly to the core
of your heart. Know that underneath the physical tension and emotional
attachments, lies an ocean of peace.
Therese Jorgensen is a yoga
instructor with over 20 years
of experience. She is the founder of Living Tree Yoga in Santa Rosa,
California and teaches many classes for beginners to advanced students.
Related Info:
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Yoga for Stress
Yoga Gets Better
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Mindful
Yoga
Yoga in the Office
A Legacy of Yoga
Yoga for Seniors and the Physically
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