15 Minute Yoga Routine
by Ruth Pauly www.createandstretch.com
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
