Admittedly, we live in an age where our daily demands leave us with little time for exercise. However, for those who may be in a rush, but still feel the need or realize the importance for some kind of exercise, following is a short and easy yoga sequence to warm you up for the day.
Our daily demands leave us with little time for exercise, especially in the mornings, when it may perhaps be the most efficient and vital. A little exercise in the morning can set you up for the whole day. It relaxes you, speeds up your metabolism, and believe it or not, sacrificing only ten minutes in the morning can help you get more done in the day.
Yoga offers a systematic combination of poses, deep breathing and meditation that you could practice in 5-10 minutes, or less, depending on your choice. It will also leave you invigorated and eager to step into the day feeling more energized in in control. You start off with a win!
So what is this quick and easy routine I am talking about? It is known as Sun Salutations.
They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can quickly master these simple exercises. In actuality, It’s similar to Burpees (the calisthenics exercise), just slower and easier.
Here’s a few of the benefits that others have experienced with this exercise:
– It alleviates disorders of the skin and waist.
– It mildly exercise the legs and arms at the same time increasing the circulation and restoring flexibility to the limbs.
– It’s one of the best ways to burn calories and reduce weight.
– It relaxes you, and is often recommended for both obesity and depression.
– It’s an effective way of loosening up, stretching and massaging all joints and internal organs of the body.
– It stimulates and balances all the systems of the body, including the endocrine, circulatory, reproductive and digestive systems.
Here’s how to perform the exercises. Study, memorize and practice the following routine:
1. Stand straight with the palms together as in a prayer position.
2. Inhale and stretch the arms above the head.
3. Exhale and bend forward, placing your hands on the floor, on the outsides of your feet.
4. Inhale and stretch the right leg away from the body in a big backward step, keeping the hands and left foot firmly on the floor. Bending the head backward, the left knee should be between the hands.
5. Inhale and hold the breath. Move the left leg backwards and towards the right leg. Keep both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot. This pose is similar to the top position of a push-up.
6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead. (Lowered position of a push-up)
7. Inhale and bend the head and upper body back as much as possible bending the spine to the maximum. Stop if you feel acute discomfort.
8. Exhale and lift the body off the floor, keeping both hands and feet with heels on the floor.
9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)
10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
11. Raise the arms overhead and bend backward inhaling. As in position #2.
12. Exhale and drop the arms and relax.
You have now completed one round.
Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity. The routine is best practiced with comfortable clothing in front of an open window, or preferably outside first thing in the morning.
So when you have little time to spare, but need to be energized the way perhaps only physical exercise can, why not try the Sun Salutations. Your body will be glad you did and so will your mind.
Best of luck, and keep up the good work!