As a full-time college student, life can sometimes get in the way of making time for exercise. I have recently found that practicing yoga for just 15 minutes can make a huge difference in my day and makes my body feel refreshed. Not only does the practice loosen up your muscles allowing you to feel ready for the day or relaxed before bed, it can help to clear the mind and give a sense of grounding in times when you may be feeling stressed out. Read on to learn my favorite everyday yoga flow. :)
Wide Leg Child’s Pose ~ 3 minutes
I like to begin my daily yoga practice in wide leg child’s pose while taking deep long breaths in and out through the nose. When you first get into the posture, it can be extremely helpful to take some release breaths by breathing in through the nose and sighing out the mouth. This allows you to let go of any negative energy that might be holding you back from fully relaxing in the posture. You may choose to keep your knees together in a traditional child’s pose or widen them as shown in the picture; either variation is perfectly fine because it is important to be able to comfortable hold the position for a few minutes to really tap into how your body is feeling that day.
Cat/Cow ~ 10 breaths
The cat/cow flow of postures is extremely helpful in warming up the spine for the rest of the practice. It is really great to include in the beginning of a practice as it is also really great for matching the flow of your breath with movement.
Tutorial of the cat/cow flow: https://www.youtube.com/watch?v=kqnua4rHVVA
Thread the Needle ~ 5 breaths on each side
The thread the needle pose is a great spinal twist that allows us to stretch the shoulders and open up the heart. I usually hold the posture for at least 5 deep breaths on each side. Remember to breath in and out through the nose and exhale for longer than you inhale to ensure that you are not holding onto any breath.
Tutorial for thread the needle: https://www.youtube.com/watch?v=z_fNseg89wk
Downward Facing Dog ~ 5 breaths
Downward facing dog is a great grounding pose that allows for a nice hamstring stretch. When I first get into the posture, I like to keep my knees very bent to ensure that my arms and back are aligned correctly before starting to “walk the dog.” To walk the dog, bend one knee at a time and straighten or stretch out the back of the other leg.
Tutorial for downward facing dog: https://www.youtube.com/watch?v=ZVtwWOpN170
Downward Dog to Plank Flow ~ 5 rounds
After finding the foundation of your downward dog, a ripple flow can allow for some extra fluidity in your spine and hamstrings. Doing at least 5 rounds of this flow can help you feel more comfortable as you try it out.
Tutorial for Ripple Flow: https://www.youtube.com/watch?v=Xvcxs7gHkQE
Lizard Pose/ Low Lunge ~ 10 breaths on each side
I always like to include some kind of low lunge into my practice as it is great for opening up the hips and stretching the back of the legs.
Downward Facing Dog ~ 5 breaths
It is refreshing to come back into downward facing dog after lunges because you can actually feel how the lunges have loosened up your muscles.
Standing Forward Fold ~ 5 breaths
From downward dog, look forward to your hands and slowly walk your feet up to meet your hands. I like to keep my knees generously bent and hold onto opposite elbows so I can feel a release in my spine.
Tutorial photo for standing forward fold: https://www.instagram.com/p/B3H4tvunyAM/?utm_source=ig_web_copy_link
Tall Mountain Pose ~ 5 breaths
It is important not to rise up too quickly from the standing forward fold, so gently rise one vertebra at a time as you inhale (your head is the last thing to rise). Exhale. Inhale again as you reach your arms out and up towards the sky (maybe a little backbend too) and exhale your hands through the hearts center and down by your side. With your feet hip distance apart make sure that your pelvis is tucked, and you are standing in your best posture. You may close your eyes and breath with your arms by your side or reaching up to the sky as shown in the picture. Stay here for 5 breaths.
Yoga Squat Malasana ~ 5-10 breaths
Yoga squat is another great hip opener like lunges. When in a yoga squat it is important to remember to lift your heart up instead of allowing your back to slouch.
Tutorial/tips for yoga squat: https://www.instagram.com/p/B3AD2rzDVex/?utm_source=ig_web_copy_link https://www.instagram.com/p/B01BjXFn5DU/?utm_source=ig_web_copy_link
Bridge Pose ~ 10 breaths
Bridge pose is a great daily heart opener that stretches the front of the body while also strengthening the glutes. Holding this pose for 10 breaths may be too tricky for some, so you can always hold it for 5 breaths, rest, and repeat instead.
Tutorial for bridge pose: https://www.youtube.com/watch?v=6HYNo1YQsUk
Happy Baby ~ 10 breaths
Happy baby is one of my favorite poses to do every day because it is a great hip opener, but also gives the lower back a little bit of a massage.
Tutorial for happy baby: https://www.instagram.com/p/B3ZMUSogYbp/?utm_source=ig_web_copy_link
Reclined Twist ~ 10 breaths on each side
Before the end of my practice, I find it is really nice to get one final set of spinal twists in. This reclined twist is super easy and gives one last full body stretch before getting off of the mat.
Tutorial for reclined twist: https://www.youtube.com/watch?v=ezyMaQEaVaI
Final Resting Pose ~ 3-10 minutes
Final resting pose is the final meditative part to the yoga practice. Once I have finished going through my flow, I will set a timer with a relaxing tone for anywhere between 3 and 10 minutes and lay down on my mat. I strongly encourage that you don’t skip this final resting pose because it is the time when your mind and body can recharge and feel ready to take on the rest of your day.
Tutorial for final resting pose: https://www.youtube.com/watch?v=HJ83CjgrgGM