15 minutes of yoga to help you go down (not standing required)

Sometimes the most difficult distance to travel is the space between the chaos of your daily life and your yoga mat. But if you make it, you can just are. Here you can take care of your inner world and literally coordinate everything else.

That’s something yoga teacher and new mother Lauren Ikeda Emphasized in her yoga classes. “Sometimes we have to charge our batteries, right? We have to delay our areas, slow down and attract our attention,” Ikeda shared on her popular yoga Youtube -channel This contains various sequences for de -stressing. It is logical that Ikeda is also attracted to teaching Hatha Yoga, which focuses on linking intentional breathing with slow movements.

In this 15 -minute yoga practice, Ikeda shares a series of grounding Hatha Yoga postures to arrange your body and mind at the present moment.

15 minutes of yoga to help you go down (not standing required)

Chances are that you have heard the expression: “You can’t pour from an empty cup.” This 15 -minute yoga practice is a way to fill it in. You move through the side, fold forward and hip stretches – all while you stay low to the mat. You do not need any props, but you may want to sit on a folded blanket or reinforce if that is more comfortable.

1. Three -part breathing (Dirgha Pranayama)

1. Find a comfortable sitting position, maybe crossed legs on a bolster or folded blanket. Let your palms rest on your thighs. Make your shoulders away from your ears. Close your eyes or look gently straight ahead.
2. Slowly inhale through your nose. Feel your belly, ribs and breasts. As you exhale through your nose or mouth, your chest, ribs and belly drain. Repeat 3-5 times at your own pace.

2. Seated neck stretches

1. Lower your chin to your chest and pause 1-2 breaths. Then lift your chin to the ceiling and pause. Repeat a few rounds.
2. Let your arms rest on your sides with your fingertips or palms on the mat. Tilt your head to the right and pull your ear to your shoulder. Stay here or bring your right hand to the left side of your head and exert light pressure. You want to feel a rack, but no tension. Stay here 1-2 breaths and then let go.

3. Side with legs crossed

1. Come in a cross -legged position if you are not yet. Place your right hand on the mat about 12 centimeters outside your right hip. Extend your left arm above the head and reach to the right. Stay here for 3-4 breaths.
2. Lower your left hand to the mat at about 12 centimeters from your right hand. Fold forward and relax your head and neck in a twist. Stay here for 3-4 breaths.

4. Forward bend with crossed legs

1. Keep your body out of the turn while you walk with your hands in front of you and away from your body. Keep your head and neck relaxed. Stay here for 3-4 breaths.
2. When you’re done, your hands walk back to your body and return to an upright position. Put your hands on your knees.

5. Seated cat cow

1. Inhale and bend your back, lift your chin and pull your shoulders away from your ears in cow pose.
2. Breathe out while you pull your navel to your spine and lower your chin into the cat pose. Repeat Cat-Cow 2 more times.

6. Seated twist

1. Reach your arms above the head and turn to the right, bring your left hand to your outer right leg. Reach the crown from your head to the ceiling and carefully bring your gaze over your right shoulder. Stay here for 3-4 breaths.
2. Breathe in and look at the front of the room, which extends both arms above the head. Breathe out and bring your arms back to your side

7. Sitting side bend

1. Hold your left leg where it is and stretch your right leg right. Bend your right foot by pulling your toes to you.
2. Place your left hand on the mat about 12 centimeters outside your left hip. Extend your right arm above the head and reach to the left. Keep your gaze straight ahead or turn your head to peek under your right arm if it is comfortable. Stay here for 3-4 breaths.
3. Right your right arm to the ceiling and return to an upright position with your arms on your sides. Then place your right hand about 12 centimeters outside your right hip, extend your left arm above the head and reach to the right. Breathe here.

8. Go to the knee position

1. Lower your right arm to your outsider and gently fold forward over your right leg in head to the knee position. (Your head doesn’t have to touch your knee!) Stay here for 3-4 breaths, then roll up slowly and return to an upright position. Keep your legs where they are.

9. Baby Wild Thing

1. Place your left hand outside your left hip. Press your left shin and your right foot in the mat while lifting your hips and extend your right arm above the head, reach to the left in a kneeling version of Wild Thing. Stay here for 2-3 breaths.
2. To get out, lower yourself to the mat.

Return to a cross -legged position with the opposite leg in the front. Repeat all poses on the other side.

When you have completed the practice, return to a cross -legged position. Take a few extra three -part breaths and close your eyes when it is comfortable. Breathe in and feel your belly, ribs and breasts. Breathe out and feel the air releasing from your chest, ribs and belly. Open your eyes slowly and notice if you feel a little more grounded, connected and ready to return to your day.