15-Minute Yoga: Health, Well-Being, and Happiness through Daily Practice
Format: PDF / Kindle (mobi) / ePub
The foundation of all yoga is breathing exercises, body positions that both strengthen and soften, and visualization exercises. Depending on who you are and how much time you have available, Ulrica provides different ways to do poses and focus sessions for a truly rewarding daily yoga practice. She also provides options for advanced variations depending on the experience level of the practitioner.
With clear photos in a beautiful setting, 15-Minute Yoga gives tips on how to combine poses to create your own effective fifteen-minute program. With both energizing and restorative exercises, readers can build strength, reduce stress, and increase circulation. The book also offers a brief introduction to the history of yoga, its aim, purpose, and meaning, and general advice on how to integrate more yoga into one’s life.
The suggested practice sequences I have put together, which you can find in the back of the book, are all designed so that you start to work on merging the opposites I have mentioned: activity with recovery, more body in one, more mind in one, balance both right and left hemispheres and both sides of the body as well as building and recovering �exercises. I have mixed yin yoga, which focuses on targeting the connective tissue with an aim of creating better circulation, more elasticity, and a
floor. Place your hands on two blocks in front of you or sweep your arms forward or outward. Stretch the leg you are standing on as well as the stretched leg as you aim your chest forward. Steady breaths. Change sides and repeat the movement. GAZE: Down on the floor in front of you. “FATIGUE IS COUNTERACTED AND VITALITY IS INCREASED IN THE BODY’S ORGANS AND MUSCLES.” Downward-Facing Dog Pose Adho Mukha Svanasana This is a full body stretch. Circulation is increased, muscles are strengthened
4 long breaths. Mountain Pose, breathe ujjayi 8 breaths. Shoulder Stretch, 4 times forward and backward. Cat/Cow Pose, 4 times and Tiger Pose. Hold each side for 4 breaths each. Cobra Pose. (Or two Sun Salutations if you are familiar with the sequence). Downward-Facing Dog Pose. Crescent Moon Pose, both sides. Downward-Facing Dog Pose. Half Pigeon on your back, both sides. Child’s Pose. Full Forward Bend. Lying Back Rotation, both sides. Corpse Pose. Seated. Apa japa. Push down your little and
release tensions, and increase the ability to relax. Introduction to Yoga Breathing When you learn proper breathing, it is good to take it one step at a time: 1. The first step is getting to know your own individual respiratory pattern. Conscious concentration on your own breathing makes your breathing rhythm calmed to a more relaxed and balanced flow. Sit in a comfortable position, such as cross-legged, or you can lie down. Close your eyes. Observe your existing respiratory pattern. Is your
breath even or uneven? Does it feel hard or soft, and is breathing high or low in your chest? Try to gradually make the breathing deeper, more even, and calmer, focusing on the respiratory movement in the solar plexus, which is around the midriff. 2. The second step is to create a good body posture. Visualize a line running from the root of your spine to the top of your crown and thereby create an extension of the spine (to reduce an unnecessary load on the vertebras and disks, and to create a