On some days, practicing yoga for an entire hour just isn’t possible. However, most days will permit this 10- to 15-minute stretch of the hips, hamstrings, and back. This sequence can be thought of as a routine maintenance plan that will keep things running smoothly until you can get a full tune-up. We have the top 10 yoga poses for you to practice at your home.
1- Cat-Cow- Stretches
Cat-cow stretches should continue to warm up the back. If the development feels recognizable, this is because the pelvis is moving in basically the same manner as in the pelvic slant. Start each movement from your tailbone and let it ripple up the spine, moving your head last. The cat-to-cow stretch extends that movement along the entire spine, helping to awaken and energize your entire body.
As you enter a low lunge, step your right foot forward next to your right hand. For a nice stretch in both hips, you might want to drop your back knee to the ground first. If you want to start working on your hamstrings, which run along the back of your thighs, lift your back leg while keeping it straight. Hold for three to five breaths. After that, jump right into the straight-leg lunge, which is shown below.
3- Pelvic Tilts
Do the first few pelvic tilts slowly and keep going until the movement feels fluid to reveal any signs of low back pain or stiffness. Check to see if your back feels better after 10 to 20 reps.
Keep in mind that pelvic tilts are not obvious. Without lifting your butt off the floor, all you’re doing is rocking your hips in front of your face. Start with a slightly curved lower back and feel your lower back pressing into the floor as you perform the movement.
4- Downward Facing Dog
Press back into a downward-facing dog on your knees and hands. After bending your knees and raising your buttocks, slowly straighten your legs. Make use of any additional movements that assist you in settling into the pose. If you want to further stretch your hamstrings, calves, and feet, pedal your legs (bend one knee, then the other) for five to ten breaths when you feel ready.
5- Standing Forward Bend
In a standing forward bend, Swan dives. Move slowly into the fold to stretch your hamstrings well. You can arrange how you want to hang out in this shape once it has been folded. The knees can be bent, the hands can be used to clasp the elbows, or the legs can be pedaled.
If you want to get deeper into the pose while you are in this forward bend, you might want to try a few different poses. To deepen your forward fold, you can try taking a yogi toe lock with your fingers hooked around your big toes.
Try slipping your palms upturned under your feet if that works. Alternately, you can work on straightening your legs while keeping your palms flat by bending your knees and bringing them flat next to your feet. When you practice this pose at home, you have the opportunity to spend as much time as you want with it—something that rarely happens in a class.
The pigeon pose is a good hip opener. If you need to, put padding under your hips. From a downward-facing dog position, bring your right knee toward the floor on the outside of your right hand. Place your left knee on the floor. In front of your mat, bring your hips together in a straight line. Bring your torso down into a forward bend over your right leg if you feel stable.
Take the eye of the needle pose (Sucirandhrasana) instead if you prefer. This is a similar stretch however done lying on your back. If the pigeon is too intense, it might be gentler.
7- Corpse Pose
Before moving on with your day, take a few minutes to rest in the corpse pose to let your body feel the benefits of your practice. This pose can be made more comfortable and relaxing by using props.
Find out what position your body needs right now. Pay attention to what feels tight and pay attention to that. If your position isn’t typical of a yoga pose, don’t worry. A happy baby or a supine twist are good options if you’re ready to unwind.
If you’re feeling upbeat, take advantage of this opportunity to work on a pose you want to improve, like an arm balance like a crow or an inversion like a headstand.
9- Mountain Pose and Raised Arms Pose
When you reach the front of the mat with your feet, bend forward and stand. To stand in mountain pose, flex your knees and slowly roll up.
You might want to do a few half-sun salutations from here. As you go through the sequence of poses, try to match each breath to a movement. You can substitute full sun salutations. A version of the sequence that is longer if you have the time and desire.
Take your arms out to the side and up to the ceiling from the mountain pose. In the raised-arm pose, press the palms together. Encourage the shoulders to unwind.
10- Straight Leg Lungs
If your knee has fallen to the ground, straighten your back leg. As you bend forward over the front leg, slowly straighten it. Avoid forcing the leg to come straight and make an effort to keep the front foot flat on the ground. If your front leg doesn’t easily reach the floor when you straighten it. Blocks can be used with your hands. After holding for three to five breaths, return to downward dog.
Take your low and straight-leg lunges on that side by stepping your left foot forward and putting it next to your left hand. Return to a downward dog position after finishing with the left leg.
Read more Morning Yoga Routine
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