Often it is difficult to set aside time for a fitness routine in the middle of a busy work day. But there are some routines in yoga that are not demanding and about 15 minutes of practice, followed by a short meditation, can get you going for the day. They can even help you adhere to a drill and consistency, which can improve flexibility, muscle tone, mental focus and stress levels.
Kati Chakrasana (Side Twist Standing)
1) Stand with your feet shoulder-width apart and arms by your sides.
2) Inhale deeply and raise your arms parallel to the floor, palms facing each other.
3) Exhale and twist your torso to the right, bringing your left hand to your right shoulder and your right hand behind you.
4) Maintain the twist in your spine.
5) Hold the position for 5-10 breaths, then inhale and return to the centre.
6) Repeat the twist on the left side, following the same steps.
Benefits
Kati Chakrasana makes your spine flexible and strong, improves digestion, tones the waist and strengthens core muscles and reduces stress. Regular practice improves posture and blood circulation.
Parsvakonasana ( Extended Side Angle Pose)
1) Start in a standing position with your feet shoulder-width apart.
2) Turn your right foot outside.
3) Bend your right knee to a 90-degree angle, aligning it directly above the ankle. Keep your right hand on the floor.
4) Stretch your left arm overhead, aligning it with your body.
5) Keep your chest open and look straight.
6) Hold the pose for a few breaths, then slowly come up and repeat on the other side.
Benefits
Parsvakonasana stretches your legs and opens your hips, strengthens your arms, legs and core muscles, thereby improving balance and stability. Stress-busting too.
Yog Mudra
Begin by sitting in Padmasana. Start by stretching your legs out
in front of you.
1) Bend one leg and place its foot on the opposite thigh, sole facing upwards.
2) Then, fold the other leg and place its foot on the opposite thigh. Keep your spine straight
and relax in Padmasana.
3) Place your hands behind your back and clasp your right wrist with your left hand.
4) Take a deep breath in, and as you exhale, gently bend forward from your hips.
5) Aim to touch your forehead to the ground or as far as comfortable, keeping your spine
stretched.
6)Hold the posture for a few moments with steady, mindful breathing, then inhale deeply
as you return to the seated position.
Benefits
Yog Mudra improves concentration and focus and balances the nervous system.
Padma Parvatasana ( Lotus Mountain Pose)
1) Sit in Padmasana (Lotus Pose) with your spine straight and shoulders relaxed. Keep your hands next to your body, facing upwards.
2) Inhale deeply and raise your arms upward.
3) Stretch your arms and lengthen your spine, gently lifting your torso upward. Interlock your fingers or keep your hands parallel. Hold the posture for 5-10 breaths, keeping your gaze steady or eyes closed.
4) Exhale, lower your arms and release your legs from Padmasana.
Benefits
Padma Parvatasana improves lung capacity by expanding the chest, enhances concentration and mental clarity. This pose increases the flow of energy throughout the body and relieves tension in the neck and shoulders.
(Singh is instructor at Art of Living)
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