As a busy Mom, it’s hard to find time for yoga. With a  typical yoga class taking 90 minutes, plus the time it takes to get there, finding time for yoga becomes nearly impossible. Yoga can alleviate back pain, strengthen and stretch the muscles, improve digestion and make you feel happy and at peace with yourself and your surroundings. All of this can be accomplished in just 15 minutes a day!

If you have kids running around, just let them play near you and maybe try to copy what you do: kids are not a good excuse for not exercising.

To start your basic 15 minute yoga practice, sit in a cross-legged position on the pillow, placed under your sitting bones on the floor. Slightly arch your lower back and draw your shoulders back. Close your eyes and breathe slowly and deeply through the nose.

16050287-girl-sitting-cross-legged-smiling-in-yoga-pose

 

When you inhale imagine your body filling up with light and when you exhale, imagine all your troubles melting away into the Earth. When you feel calmer and more relaxed, do a round of Sun Salutations:

Sun-Salutationimage: yoganonymous.com

This picture explains the sequence of a typical Sun Salutation, but I recommend watching my video for the things to be clearer. I like to stay in each pose of the Sun Salutation for a few breaths ( breathing through the nose.) When I feel strong and connected to the pose, I move on. Other people like to do the classical one breath-one movement approach. See what works for you.

After a few rounds of Sun Salutes, do a pigeon pose.
pigeon poseimage:womenworld.org 

This video has a clear instruction on pigeon pose. Stay in this pose for 10-12 breaths on each side.

Go back to downward-facing dog.

downward_facing_dog_plank_3Do triangle pose for 10 breaths on each side.

Extend-triangle-pose-Utthita-trikonasana

Do warrior pose 2 for 5-10 breaths on each side.

warrior 2

Go back to downward-facing dog.

downward_facing_dog_plank_3

 

image: yoga.prevention.com

Lower your knees to the ground and do a deep forward bend.

sitting-forward-bend

Do a deep seated half-spinal twist for 5 breaths on each side ( avoid this pose if you are pregnant.)

seated-spine-twist-

Do a full wheel wheel

or a  bridge twice for 10 breaths each. You can do  a bridge first and a wheel later.

bridge yoga

image :amkguru.blogspot.com

Do a reclined bound angle pose for as long as you wish.

reclining_bound_angle_pose

image: soulmotivation.com

Extend your legs on the floor, close your eyes and relax for a few breaths.

About Dr. Anastasia

Dr. Anastasia Halldin holds a Ph.D in holistic nutrition, speaks four languages, starred on a yoga TV show, produced and appeared in thirteen yoga DVDs, and is a mother of a kindergartner, twin toddlers, and a newborn. Dr. Anastasia loves doing crafts with her children and sharing her easy healthy recipes and knowledge of health and food with mothers to help them raise healthier families.
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