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 so many responsibilities, including family, work and other obligations, making time for a 90-minute yoga class, no matter what day of the week, can require a bit of schedule rearranging

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

An abbreviated session of yoga, whether it's a couple of poses or a 15 minute session, can supply some of the same mind and body benefits as a full session, provided you perform certain poses and movements. 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. Perform this move 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.

While at your desk at work, you can perform the Half Downward Facing Dog pose. Stand and face your desk with your feet hip-width apart. Inhale and touch your palms together in front of your chest. Exhale and stretch your arms over your head, then extend them in front of your and grab the edge of the 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. Stand an arm’s length away from the table and lower your torso so that it is parallel to the floor. Grip the edge of the table and lift your left leg. Lower your head between your arms and look 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.

Check out Yoga Classes Kamloops for more yoga info.

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