15 Minutes Morning Yoga
If you have a limited time of 15 minutes for your morning yoga, here's a condensed sequence that covers key stretches
and poses to wake up your body and mind:
1.Standing Forward Fold (Uttanasana):
Stand with your feet hip-width apart. Inhale
and raise your arms overhead, then exhale and fold forward, reaching for your
shins, ankles, or the floor. Hold for a few breaths, allowing your head and
neck to relax.
2. Seated Twist (Ardha Matsyendrasana):
Stay seated with your legs extended. Bend
your right knee and cross it over your left leg, planting your foot on the
floor. Inhale, lengthen your spine, and exhale, twist to the right, placing
your left elbow on the outside of your right knee. Hold for a few breaths, then
repeat on the other side..
3. Downward Facing Dog (Adho Mukha
Svanasana):
From a standing position, place your hands on
the floor, shoulder-width apart. Step back to a plank position and then lift
your hips up and back, forming an inverted V-shape with your body. Hold for a
few breaths, pedaling your feet if needed.
4. Low Lunge (Anjaneyasana):
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Step your right foot forward between your
hands into a lunge position. Lower your left knee to the ground and place your
hands on your right thigh. Lift your chest, engage your core, and gently press
your hips forward. Hold for 3-5 breaths and repeat on the other side.
5. Warrior II (Virabhadrasana II):
From the low lunge, plant your left foot on
the mat, rise up, and extend your arms out to the sides, parallel to the floor.
Turn your left foot out to the side and bend your right knee directly over your
ankle. Gaze over your right fingertips and hold for 3-5 breaths. Repeat on the
other side.
6. Seated Forward Fold (Paschimottanasana):
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Sit on the mat with your legs extended in
front of you. Inhale, reach your arms up, and lengthen your spine. Exhale,
hinge forward from your hips, and reach for your shins, ankles, or feet. Hold
for a few breaths, focusing on lengthening your spine.
Remember, 15 minutes morning yoga can have a
positive impact on your day. Feel free to modify or adjust the routine
according to your needs and preferences.
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