When life feels chaotic and your mind is spinning, a short yoga flow can help you slow down, breathe, and return to your center. Instead of the non-stop twists and turns of some sequences, this exercise helps you find your rhythm by guiding your body through simple, repetitive movements, giving your mind a place to find stillness.
Featuring several repetitions of the classic Sun Salutations A and B, this flowing practice grounds your energy and clears mental clutter. These series of poses are among my favorite ways to move through a vinyasa class because they allow you to focus on the feeling and depth of the breath rather than the depth or intensity of the actual poses.
This exercise is not about perfection; it’s about finding your calm through movement in free spaces in tight schedules, when your mind won’t stop racing. It’s designed to help you reset easily and quickly so you can get back on track with ease
Simple yoga exercises for chaotic days
In keeping with the theme of simplicity, this exercise requires no props: just you, your yoga mat, and your breathing.
Mountain pose
Place your feet about hip-width apart and stand upright in mountain pose. Roll your shoulders back and down, with palms facing forward. Take one deep breath here at the beginning of your Half Sun Salutation.
Upward greetings
On your next inhale, reach your arms above your head in an upward salute.
Standing forward bend
As you exhale, bend forward into the standing forward bend. Gently bend your knees for comfort and make sure all 10 fingertips can touch the mat. Let go of your neck.
Half way up
Inhale, slide your hands to the top of your shins and press them into your palms to straighten your back in Halfway Lift.
Standing forward bend
Exhale, fold forward.
Upward greetings
On your next inhale, move your arms up toward the sky in Upward Salute.
Mountain pose
Exhale and bring your hands together at the heart center in mountain pose.
Repeat this series of movements 4 times at the pace of your own breathing.
Upward greetings
Now, for some Sun Salutations A.
Inhale, arms reach up.
Standing forward bend
Exhale, fold forward.
Half way up
Inhale, lift halfway.
Plank pose
On your next exhale, plant your palms and step back into Plank Pose.
Chaturanga
And continue to exhale, lowering yourself through Chaturanga to your stomach.
Snake pose
Inhale, press your palms and lift your head and chest into Cobra Pose.
Downward Facing Dog
Exhale into your first downward-facing dog of your practice. Kick your feet outward and when you come to stillness, enjoy 5 full breaths here.
Standing forward bend
When you’re ready, walk, skip, or jump to the front of your mat.
Inhale, lift halfway.
Exhale, fold forward.
Inhale, reach your arms all the way to the sky in Upward Salute.
Let your exhale bring you back to Mountain Pose.
Repeat this sequence of movements for Sun Salutation A 4 times at the pace of your own breathing.
Mountain pose
With your final inhale of this series, return to Mountain Pose.
Now it is time for Sun Salutation B.
Chair pose
Exhale, go to chair pose. Bend your knees and slide your tailbone back as if you were sitting on a chair. Sweep your arms forward and past your ears. You should be able to see all 10 toes. Stay here for 4 breathing cycles.
Standing forward bend
Take a deep breath and exhale into the standing forward bend.
Half way up
Inhale, lift halfway.
Plank pose
As you exhale, return to the Plank position.
Move through a vinyasa flow, including Chaturanga, Cobra, or Upward Facing Dog, and exhale into Downward Facing Dog. You can skip the streams and head straight back to Down Dog if you wish.
High lunge
On an inhale, lift your right leg toward the sky and with an exhale, step forward into a low lunge. When you’re ready, move your arms up to High Lunge. Take 3 breaths here.
On your next inhale, move through a vinyasa or step directly back into Downward Facing Dog.
High lunge
On an inhale, lift your left leg toward the sky and with an exhale, step forward into a low lunge. When you’re ready, move your arms up to High Lunge. Take 3 breaths here.
Downward Facing Dog
On your next inhale, move through a vinyasa or step directly back into Downward Facing Dog.
From Downward Facing Dog: Walk, skip or hop to the front of your mat. Inhale, halfway up. Exhale, fold forward. Inhale, reach your arms all the way to the sky in Upward Salute and let your exhale take you back to Mountain Pose.
Repeat this sequence of movements (Sun Salutation B) making sure to practice the High Lunge on both sides 2 more times.
Close
When you’re ready, move to a comfortable chair or lie flat on your back in Savasana. Enjoy 3-5 minutes of silence and honor yourself for showing up on your mat today.
#15minute #yoga #calm #chaotic #mind