Get ready to face the day with this easy to follow at home yoga flow!
Have you ever had 10-15 minutes to get a workout in and thought, dang. That's not enough time to run, walking isn't effective enough for a measly 10 minutes, clearly I can't make it to the gym, but I'd love to do SOMETHING today! Yup, me too. I might get 10 or 15 minutes of quiet time out of both my kiddos and need to do something quick! Pull this easy to follow at home yoga flow to get your heart rate up and muscles firing and stretched out for the day!
Start in child's pose. I love starting here and taking a few deep breaths. It stretches your arms, shoulders, hips and the tops of your feet. Plus there's something grounding about having your head on the ground, it really helps you focus on this moment, right now. How often do you do that in your day?! Not often enough, I bet.
Once you've taken a few deep breaths and fully felt the stretch of the pose, build some heat with Sun Salutation A. Don't know how to do Sun A? I've got it covered in this post! I also talked about how to properly do the most challenging yoga pose of all time - chatturanga. Dang that one's hard, isn't it? Make sure you're using proper form so you don't hurt yourself! Do five rounds of sun salutation A.
Ok, now you're breathing harder and getting good and warm! Move on to Sun Salutation B. Sun B goes like this:
Warrior 1 on the right side(don't know how to do warrior 1? Ive got you covered here!)
Warrior 1 on the left side
Chair pose - and repeat the cycle!
Your arms will be firing with all the chatturangas! I like to do this three times, then I like to hold my chair pose with a twist to rinse my spine and increase mobility. Spinal mobility is essential for body movement, good posture and overall good health, so make sure to add a few twists in on rounds 4 and 5 of your Sun Salutation B!
Now your arms are burnt out from chatturanga, so let's do some standing poses . After you've walked or jumped to the top of your mat from your last Sun B, move into tree pose. Your standing leg should be active (read: all muscles contracting) and you can move your arms into whatever position you're comfortable with. Take a few moments and regain your breath from all those sun salutations!
While you're still standing on the same leg, move your foot into figure 4 pose. Get low to feel the stretch in your hip and the burn in your quad. Stay here for three deep breaths. If you're an advanced yogi, move into the arm balance: flying pigeon! If you're not, still play around with it and see what happens. You never know until you try, right? So what if you fall on your face. You're at home - nobody can see you!
I find the key to this arm balance is hooking my foot firmly to the outside of my triceps. Really wrap it around there firmly and get a good grip with putting your body weight into your arm muscle. Have your arms bent in a shelf-like position to make it easier for you. Then lean forward until you're balanced on your arms. Don't be afraid of falling on your face - you don't have far to fall and will never get the balance if you don't try! If you're feeling fancy, lift your back leg up and fly.
|See how my foot is hooked around my triceps? That's the key to this arm balance|
Do a chatturanga to clear out that side, then repeat the tree - figure 4 - arm balance on your other side.
Finally, when I'm tight for time, I like to wrap my closing pose in with a stretching pose. So I skip savasana and instead take cow face pose. This is an amazing hip stretch, and if you're an office worker, odds are good you've got tight hips! Line your knees up over one another. Flex your feet to protect your knees. If your hips are so tight that this is uncomfortable for you, sit cross legged. Close down your eyes and breath, being present in the moment for one final time in your practice.
Boom! You've just raised your heart rate, built some muscle mass, stretched your hips, hip flexors, & shoulders, and worked on your spinal mobility - all in one easy to follow at home yoga flow! If you've got more time, do more sun salutations or hold the poses for longer - or both! Namaste.