Tuesday, March 22, 2011

I'm on a mission. I want everyone I know and everyone they know, and everyone they know. . .you get the point. . . to start doing just 5 minutes of yoga every day. Don't have time? That's what people tell me all the time, and I just don't buy it. But, I do appreciate that most of us think that we don't have the time. So I came up with a brilliant idea: create a yoga practice that we can do before we even get out of bed! Yes! You don't even have to get out of bed.

So, print this out and lay it on the night stand tonight. When you wake up tomorrow morning, voila! Yoga in bed! Hey, why wait? You practice this routine before you go to sleep tonight. Just do it in reverse so you end in savasana and just drift off to sleep.

Have fun!

5 Minute Yoga

Savasana – Corpse Pose

Start lying on your back in Savasana. Connect with your breath. Become aware of your breathing without trying to change it or control it. Placing one hand on your abdomen and one hand on your chest, begin slowly inhaling through the nose, filling the belly first, then the ribs, and finally the chest. Exhale slowly through the nose letting the chest relax, then the ribs, and finally drawing the navel center gently towards the spine.
Repeat 3 – 5 times.

Bridge Pose

Bend the knees, placing the feet flat on the floor, arms resting alongside the body. Keeping the shoulders and arms relaxed, slowly lift the hips as you inhale through the nose. Pause, then slowly lower the spine one vertebrae at a time as you exhale through the nose.
Repeat 3 – 5 times

Reclined Flying Butterfly

With knees bent and feet flat on the floor, slowly lower knees out to the side while inhaling. Then, slowly lift knees back to center while exhaling. Move as slowly as possible. Your inner thighs should be trembling. If not, go slower until you feel a slight tremble in the adductors
Repeat 3 – 5 times

Supine Spinal Twist

With knees bent, feet flat on the floor and arms extended at right angles from the body, slowly lower the knees to the left, gazing past the right fingers. Inhaling slowly through the nose, then exhaling slowly through nose, letting go of any tension in the face, neck, shoulders, back and legs. Soften the belly. Take 3 – 5 slow, deep breaths, relaxing with each exhale. With strong abdominals, slowly lift knees to center.
Repeat other side.

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