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How to Develop Your Own 15-Minute Yoga Routine

Sometimes you have only 15 minutes, but even 15 minutes of Hatha Yoga can put you back on an even keel and refresh you. When you opt for a 15-minute program, you need to be specific about your goals. Consider some of the more common uses for a short routine:

  • A quick general conditioning program

  • A stress-reduction and relaxation program

  • A preparation program for Yoga breathing or meditation

General conditioning

For the purposes of general conditioning, choose the following categories and do them in the order listed.

  • Either a standing or a seated rest posture for attunement and a Yoga breathing technique

  • A dynamic series, such as either kneeling or standing sun salutation; the rejuvenation sequence, which counts as three or four postures; or three to four standing postures for 6 to 8 minutes

  • A lying twist

  • Compensation with knees- or knee-to-chest postures

  • A lying or seated rest posture

  • A breathing exercise and/or a relaxation technique

Preparation for meditation and Yoga breathing

If you’re looking for a routine to help you reduce stress, just plain relax, or prepare for meditation and Yoga breathing, choose the following elements in the order listed:

  • A lying or seated posture for attunement, and a Yoga breathing technique. Repeat this posture or a similar one at the end of the routine.

  • Two lying warm-up postures — one that moves the arms and another that moves the legs.

  • A prone back-bending posture, such as cobra I or locust I, or a lying back bend such as the bridge.

  • A bent-knee compensation exercise, such as the child’s posture or knees-to-chest posture.

  • A lying hamstring posture, such as rock the baby.

  • A lying twist.

  • A lying bent-knee compensation exercise.

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