Nothing beats the energy of a group class coupled with the instruction of a knowledgeable teacher–but attending a daily yoga class is out of the question for most. However, just by investing a short block of time in the morning or evening, you’ll find that fitting in a short practice that will provide you with many of yoga’s benefits is easier than you think.
[If you are new to yoga, click on the highlighted links for a quick video/photo reference]
Morning Yoga. Focus on invigorating postures that increase circulation and support healthy posture and movement. Sun salutations are a classic series of flowing movements that will nourish your mind while building core strength and healthy positioning of the knees and feet. Including two rounds of both the classic A-series and B-series will strengthen your core and upper body, as well as the supporting muscles of your knees and feet. Follow this with a balancing posture (such as Tree Pose or Dancers Pose) to improve concentration and foot health. Finish with a chest/heart opening asana (such as Camel Pose or Bridge) to reinforce healthy posture and energy. This practice can also be a wonderful way to warm up for your favorite cardiovascular or strength training activity.
Evening Yoga. Taking a little time for yourself before bedcan reduce the stress from your day, improve connection with your friends and family, and prepare you for sleep. It can also make you more mindful about the evening habits that we often fall into at the end of a long day. It’s also a perfect way to finish your evening workout. You can start this practice with slower paced sun salutations or begin a more restorative practice by coming into Child’s Pose or Cat and Cow postures, which are especially helpful if you experience soreness in your low back. Hip openers, (such as Pigeon Pose) will counter the constriction of remaining seated at work during your day, as will a gentle counter pose/back bend like Upward Plank Pose. Finish your quick evening practice with a generous dose of forward folding to support quieting of the mind and a more restful sleep. Seated Forward Bend is a great option.
Just 5-10 minutes in the morning or evening can support strength, body awareness, flexibility, and the balanced mindset that are some of the benefits of a yoga practice. If you find yourself with a little extra time, you can combine or build on the postures above using Yoga Journal’s practice builder or the resources at MyYogaonline. The most important step is giving yourself the time to notice what your body and mind need most and providing that with a few directed postures.
Joli Guenther is a certified personal trainer, yoga instructor, and clinical social worker practicing in and around Madison, Wisconsin. To find out more, visit the Meet Our Writers page.