15 Minute Gentle Yoga By DK by Unknown

Author:Unknown
Language: eng
Format: epub
Published: 2007-10-30T16:14:44+00:00

15 minute

Clear your mind

and ease away the

tensions of a hectic

and stressful day

early evening

energizer>>

68

>> early evening energizer

After a long day at work, this routine helps us find the energy to get through the evening. By opening the shoulders and chest and mobilizing the spine, it eases the stress of sitting for hours hunched over a desk, and also helps clear the mind of the day’s clutter.

As with all the sequences in this book, don’t

progress to the stronger stretches until your body

>> tips for early evening energizer is ready. If you feel any compression or pinching in your lower back, remain on the easier versions.

• Sitting on the floor for the breathing

Some of the postures in this sequence may seem sequences may be difficult if you are new to

impossible at first, so be patient and take longer yoga. Instead, practice standing or sitting

practicing fewer postures more slowly until you feel on a firm chair with your back straight.

no back pain, only a good, lengthening stretch.

• In all the mini-backbends you should feel

The exercises

no pain in your lower back. If you do, see

We begin with a period of silent sitting, which p89 for advice.

allows your mind to clear the thoughts of the day.

• In the Quadriceps Stretch, aim to achieve

Feel the firmness of the floor beneath your sitbones a strong stretch along the front of the thigh, anchor your body, allowing the spine to lengthen, but release the intensity if you feel any pain and the upper body to rest free from tension.

in your knee or lower back. Try to keep

Bringing your thumb and index fingers to meet

your hip bones parallel as you stretch.

provides another focus for a scattered mind as you tune into your breath. If the the energy-balancing Alternate Nostril Breathing is a strain, practice the hand position throughout the day and, at first, just hips and thighs. In the Lunge, place a support do one round before resting, gradually building up under your back knee, if necessary, to allow you your practice.

gradually to increase the stretch, energizing the If your knees feel stiff in the kneeling poses, legs and pelvis.

place a folded blanket at the back of your knees Increasing flexibility and strengthening the back and a block under your buttocks. If your ankles is the final focus of the sequence. Enjoy the safety hurt, a folded blanket or two beneath your shins or of the Diagonal Stretch until you feel up to the stronger a rolled towel under the ankles will also help.

back bends, and soothe the lower back by ending in The arm exercises ease stiffness and increase

Child’s Pose and the twisting counterposes.

flexibility in the shoulders. Imagine the energy extending all along the outside of your body, and The energizing Lord of the Fishes Twist is a wonderful ease off if you experience sharp pains in your upper antidote to a hunched, deskbound day, relieving any neck arms. The postures then encourage flexibility in stiff and upper back tension and improving posture.

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