Fitting Yoga into the Day to Day
With your busy schedule, it may seem impossible to fit in one of those 90 minute yoga classes that make you feel so good afterwards. There are a few little things you can do in just ten minutes a day to get that feeling from the comfort of your own home. Taking five to ten minutes to stretch just three times a day can have an incredible impact on your mental and physical health and well-being.
Start your Day off Right
How do you start your day off? Scrolling through Instagram too long or oversleeping and jumping out of bed to get ready? Incorporating just a few minutes of stretching into your morning routine can be hugely beneficial, and once you start doing it, you’ll find yourself unable to skip a morning of it. Here a few of the best stretches for energizing your body, clearing off the cobwebs of sleep, and getting your day started right.
Starting off in child’s pose is a gentle way to stretch out and tell your body it’s time to get moving. You can even do this one in bed! Kneel and place your forehead to the floor, stretching your hands out in front of you. You should feel this one down your back. Take five to ten slow, deep breaths here.
Roll up to a sitting position and cross your legs. Take a deep breath in, and then as you exhale turn and place your right hand on your left knee, looking behind you. Inhale and return to center and then exhale to the other side.
From all fours, exhale and move your head and tailbone towards the ground, making a C with your spine and separating your shoulder blades. Follow this by moving the crown of your head and tailbone towards the ceiling. Repeat these two as long as you’re comfortable, concentrating on your breath.
Especially if you have a desk job, it is critical to take a few moments away from that screen and out of that chair during the day. If you can find a private spot to slip away to, fitting in just two to three stretches can keep your posture aligned, ease some of that work stress, and even energize you enough so that you’re not reaching for another cup of coffee. Try practicing a few of these stretches throughout your day to stay healthy and strong, no matter what your work environment is.
From a seated position, reach your hands behind your hips. Push your hands into your chair and your shoulder blades down and back. Concentrate on bringing your abs in and pushing your chest out. This can even be done from your office chair if need be!
With your knees forward, sit up tall and place your left hand on the outside of your right knee. As you inhale, pull your spine tall, and as you exhale, inch back your right shoulder. Repeat with your right hand on the outside of your left knee.
Sitting straight with your left foot flat on the floor, rest your right ankle on your thigh, above your left knee. Gently press your right knee down, being careful with your knee. Repeat using your left ankle.
If you have trouble sleeping, specialists say that there is no better cure than establishing a healthy bedtime routine. Tea, a hot bath, and a series of yoga stretches can signal to your body that it’s time to let go of the stress of the day and to get ready to sleep. These stretches help you to unwind and slow down.
From all fours, sink your hips back towards your heels. Rest your forehead on the ground and stretch your arms forward. Relax your body slowly, signaling that it’s time to relax.
On your back, lift your legs and bend your knees, stretching your feet towards the ceiling. Grab the toes of each foot with your hands and bend your knees in. From here, rock left and right, massaging your spine.
Get into bed and lay flat on your back. Stretch your arms long by your side with your palms up. Close your eyes and focus on your breath. This pose can lead directly to sleep!
In a fast-paced, technology driven world, it can seem impossible to make time for you and your body. If you can’t make it to your favorite yoga class as much as you like, or think you just don’t have the time or energy to do so, these stretches slotted throughout your day will help keep you healthy and relaxed throughout even the busiest of days.