Just spending 10-15 minutes of daily yoga practice with simple poses can stretch the spine, hips, thighs and whole body to keep you healthy and full of energy.
Modern life is busy with many chaos and worries, making everyone’s time budget increasingly limited. Sometimes, it will be difficult for you to schedule a full hour of yoga a day. If you are in this situation, don’t worry, every day, just 10 – 15 minutes of yoga is enough to stretch your back, hamstrings and hips. Here are 10 simple, basic yoga moves that you can try in 10-15 minutes:
1. Pelvic Tilts
During the first few sessions, you may experience low back pain and stiffness. However, do not stop so, instead, do it slowly until the movements become light and comfortable. After 10 to 20 reps, you should feel more supple. When you do, you just need to push your hips without lifting your butt off the floor.
2. Cat-cow pose
Continue to warm up the back of the cow cat pose in the daily yoga series. You may feel familiar movements in the pelvis, this is because the pelvis is moving just like when you do Pelvic Tilts. Practicing the cat crawl every day will help stretch the entire spine to awaken and invigorate the entire body.
Pay attention to your breath as you move between poses. Inhale as you arch your back down and exhale as you arch your back. Start moving from the tailbone to the spine, then move the head at the end. Do this pose about 5 times.
3. Downward facing dog pose
To get into downward facing dog, bend your knees and raise your butt, then slowly straighten your legs. You can also do a few small movements to stabilize the pose. When ready, hold the pose for 5 to 10 breaths. If you want to stretch your hamstrings, calves, and feet, you can bend each knee in turn.
4. Low Lunge Pose
Step right foot forward, put right hand by side to get into Low Lunge position. You can drop your back knee to the floor so that both hips are stretched. Keep the back leg straight if you want to work deep into the hamstring and the part that runs along the back of the thigh. Hold for 3 to 5 breaths and move on to the next pose.
5. Straight-Leg Lunge Pose
Straighten your back leg if you have already lowered your knee to the floor. Slowly straighten your legs before bending forward. Try to keep the front foot flat on the floor, not necessarily straight. You can leave the yoga block at the bottom if your hands can’t reach the floor when straightening your front leg. Hold the pose for 3 to 5 breaths.
6. Mountain pose and raised hand pose
Push your knees slightly forward until you are standing in a bent position. Then, bend your knees and roll up into mountain pose.
From this pose, you can perform several of the sun salutations sequence. Try to combine the breath with the movement as you perform the sequence of poses. If you have time, you can do the full sun salutation sequence, a longer version of the daily yoga sequence.
From mountain pose, bring your arms to your sides and raise them straight up towards the ceiling. Press your palms together, shoulders relaxed.
7. Standing posture bent forward
To keep your hamstrings in top shape, do this move slowly. While bending, you can do a few more variations to deepen this move, for example, you can hook your fingers around your big toe for a deeper forward bend.
If you want to increase the difficulty, try slipping your palms under your feet or bending your knees and placing your palms next to your feet, then straighten your legs but keep your palms flat on the mat. If you practice this pose at home, you can hold this pose for as long as you like. Also, try to put your weight on the toes of your feet so that the hips are in line just above the ankles.
8. Pigeon Pose
In the series of daily yoga exercises, this is a very good hip-opening movement. If you find it difficult to do, you can place support pads under your hips.
It’s best to keep your forward bend in the pigeon pose and take 10 to 20 deep breaths. If you do this daily, you will notice a difference. Alternatively, you can also replace the pigeon pose with the needle-piercing pose (Sucirandhrasana). This move also has a similar stretching effect but is done while lying on your back and is quite gentle compared to the pigeon pose.
9. Happy Child Pose
If you are ready to relax, happy baby pose will be a good choice. If you find your body energizing, use this opportunity to do a pose you want to improve, such as an inversion (banana pose) or hand balancing pose (Pure pose). so crow). Taking just a few minutes a day to practice a difficult pose will give you confidence, while building your strength and flexibility.
10. Corpse Pose
Take a few minutes to rest in corpse pose to let your body absorb the benefits of the practice before starting your day. To feel more comfortable in this pose, you can use additional equipment to support the exercise.
Spending 10 to 15 minutes a day on these basic poses will help improve the effectiveness of your yoga practice. Over time, you will see the positive effects of these stretches.
Reference source
10 Yoga Poses You Should Do Every Day https://www.verywellfit.com/do-these-10-yoga-posses-every-day-to-feel-great-3567179 Accessed: 12/10/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
