15 Minute Yoga Routine



Centering
Start in a comfortable seated position (hands crossed over your heart)
Eyes close - quiet your mind, notice your breath
Come to equal breathing (breath in for the same count as the breath out)

Warm-Up
Seated Cat/Cow (hands on knees)
Seated Mountain (arms overhead) - reach up - lookup
One arm down, reaching Seated Side Stretch
Seated Mountain - reach up - lookup
Other arm down, reaching Seated Side Stretch 
Seated Mountain - reach up - lookup 
Open wide to goal post arms
Seated Mountain - reach up - lookup
Hands to Prayer heart center - breathe
Move to Table Top (elbows under shoulders, biceps facing forward)
Cat/Cow (3x) 
Modified Plank/Plank
Downward Facing Dog
Walk hands back to your feet - rise up to Tadasana (Mountain with hands at side)

Sun Salutations A
IN:  Lift your arms up to Mountain - reach up - lookup
EX:  One arm down, reaching Standing Side Stretch
IN:  Mountain - reach up - lookup (repeat other side)
EX:  Forward Fold
IN:  1/2 way life (flat back, some bend in knees)
EX:  Step back to Plank or Modified Plank (feel free to come through Table Top)
IN:  HOLD (2 breaths)
EX:  Slowly Lower to the  Floor
IN:  Baby Cobra (option to lift hands off floor)
EX:  Push through TT or Plank back to Downward Facing Dog
IN:  HOLD (2 breaths)
EX:  Walk hands back to your feet
IN:  1/2 way life (flat back, some bend in knees)
EX:  Forward Fold
IN:  Lift your arms up to Mountain - reach up - lookup - EX:  hands to prayer

Sun Salutations B
IN:  Sink into Chair Pose - hold 1 breath cycle sink a little deeper
EX:  Swing arms back (airplane arms)
IN:  Hold for breath in
EX: Rise up Mountain
IN: Clasp hands together
EX:  Lean Right
IN:  Center
EX:  Lean Left
IN:  Center
EX:  Forward Fold
IN:  HOLD a few breaths here
EX:  Step back to Plank
IN:  HOLD
EX:  Lower to floor slowly
IN:  Lift up to baby cobra
EX:  lower to floor and push up through plank (or Table top) to Down Dog
HOLD a few breath cycles

*IN:  Lift Leg up
EX:  Step through to Low Lunge
IN:  Set up your base (back knee bent)
EX:  Rise up to Crescent (bent back knee) arms up
IN:  Hold
EX:  leaning crescent (Airplane arms, straighten back leg)
IN:  Rise up to Crescent (bent back knee) arms up
EX:  Hands to floor - step back to Down Dog * repeat other leg

Floor Series
Seated Twists
One Legged Forward Fold (repeat other side)
Boat Pose to laying on floor
Constructive Rest (knees bent)
Lift up Bridge Pose (hold)
Figure 4 - each side
Constructive Rest (knees bent)
Gently wind shield wiper knees from side to side (optional)

Surrender/Savasana
Legs up the Wall or Constructive Rest or Happy Baby
Savasana

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