How to: Start in Tadasana (Mountain Pose) at the top of your mat. The juxtaposition of opposing movements within the sequence-going between backbends and flat back and forward bends-makes this a full-body experience. Why you need it: Even one round of Sun A can help you feel better as it gets you moving and breathing.
(Photo: Sarah Ezrin) Surya Namaskar A (Sun Salutation A) After your last breath, walk your feet to your hands at the front of your mat and come up to standing.
#THOSE HIPS DON T LIE FREE#
Since we’re only here for a short amount of time, feel free to “mindfully fidget,” pedaling your legs or undulating your spine. Look between your feet and keep the back of your neck long. This might mean you keep a bend in your knees rather than maintain straight legs, and that’s perfectly fine. Straighten your upper arms and draw them toward your ears. How to: From hands and knees, curl your toes under, lift your knees off the ground, and press your thighs back, coming into Downward-Facing Dog. Now, Downward-Facing Dog isn’t restful for everybody, so if that’s the case for you, it’s worth figuring out which pose would be that “one pose a day” pose for you. Why you need it: If I could only do one pose per day, this would be it. (Photo: Sarah Ezrin) Adho Mukha Svanasana (Downward-Facing Dog Pose) On your exhale, press your palms into the floor and round your spine in Cat. As you inhale, lift your sternum and open your front body into Cow. How to: From sitting, come to your hands and knees in Tabletop. This is also a fabulous sequence to warm up your spine. Why you need it: Having to coordinate movement with breath is a quick way to pull your awareness into the moment. (Photo: Sarah Ezrin) Marjaryasana– Bitilasana (Cat-Cow Pose) Come back up to sitting and switch sides. You may place your forehead on a block, the floor, or make a pillow with stacked fists. As you inhale, reach your arms up to the ceiling and on an exhale fold over your legs. Cross your legs with your right shin in front of your left, stacking your knees over your ankles. How to: Sit on your mat or a folded blanket. Even the simple act of sitting down on your mat signals your brain and nervous system that it’s time to relax. Why you need it: Your brain works on association. See also: More 15-Minute Yoga Flows A 15-minute yoga flow you can do anytime (Photo: Sarah Ezrin) Sukhasana (Easy Pose) We might even find that a 15-minute yoga flow is sufficient-it is for me. What if more of us came to our mats more often, if even for less time than we think we should? Let’s debunk the myth that you need a certain amount of time to practice yoga. Yet when I come to my mat for even a few minutes, it makes a huge difference.
#THOSE HIPS DON T LIE FULL#
Because so many of us assume it takes a full hour to do a “complete” flow, we don’t even bother on those busy days when we need yoga the most. Most of us have only 20 or maybe 30 minutes to come to the mat on any given day. An hour-long yoga flow is, frankly, a luxury. I am married with a toddler and another one on the way. For exclusive access to all our stories, including sequences, teacher tips, video classes, and more,