Yoga is perceived by many as a form of exercise you can only do in a studio, with a helpful instructor at hand. It is of course more motivating to attend a yoga class a couple of times a week to exercise with others, but what if you don’t have time nor money to sign up for classes? Here are a couple of postures you can do at home. All you need is your yoga mat, comfortable, loose fitting clothes and spare 15 minutes.
Start from sitting on your mat, in a crosslegged position. If you have problems with keeping up this posture, use a block, or a cushion for support. You can find a variety of yoga blocks on Amazon. Remember to keep your spine straight. Roll your shoulders up and back a couple of times. Breathe deeply.
Tilt your head to the right. Hold. Tilt your head to the left. Hold again.
Bring your chin to your chest and hold here for 3 deep breaths. Now, tilt your head all the way back, look at the ceiling and hold there for another 3 breaths. Go back to sitting straight, look ahead.
Stop for a few seconds to correct your posture. Keep your shoulders relaxed, your spine straight. Take 10 deep breaths, thinking of the air coming in and out your nostrils.
This is another pose to help you relax and keep your back straight.
Stand up with your feet hip-width apart and your arms at your sides. Relax your shoulders and keep in mind not to bring them to your ears. Spread your weight evenly. Your feet must be flat on the floor. Breathe in slowly and while you do it bring your arms slowly up to the ceiling. Breathe out slowly and put your arms down in the same pace. Repeat for 5 breaths.
Downward Facing Dog
Get on all fours. Your hands and knees need to be shoulder-hip-width apart. Curl your toes and lift your hips up. Your body should now look like an inverted V. You can keep your knees bent or, if you want a stronger stretch, you can try and strengthen them. Remember not to force yourself. If a stretch hurts that means that you are pushing yourself too hard. Be kind to your body.
Hold your stretch for 2-3 deep breaths. Go back to where you started by bending your knees and curling your toes. Do it mindfully and slowly. Align your posture and repeat.
Stand up, go back to the mountain pose. Spread your legs 3-4 feet apart. Turn out your right foot around 90 degrees. Your left foot should be turned in only slightly. Keep your shoulders down, lift your arms to the sides with palms down. Lunge into your right knee. Your right knee should be over your foot. Remember not to let it go over your toes. Keep the posture for a couple of breaths. Go back to the mountain pose and switch sides.
Go back to the mountain pose again. Spread your legs 3-4 feet apart. Clasp your hands behind your back. With a back straight take a deep breath and open up your chest. On exhale bend forward, bend your knees slightly. Let your head fall towards the ground and relax your neck. Stay there for 5 breaths. Go back to the mountain pose slowly and mindfully. Repeat 2-3 times.
Finish your session with the same series of neck exercises as at the beginning. When you are finished and have a little bit of time left, close your eyes and breathe deeply for a few seconds.
We hope you enjoyed that home workout, be sure to check out some of other guides for more home workout options.