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The Yoga Timeout: The perfect solution for the time-deprived
Let’s face it: you may want to include regular yoga practice in your busy life, but outside of class, time becomes a major inhibiting factor. You barely have enough time to finish all of your work and personal responsibilities, not to mention squeezing in a workout amidst the chaos. Yet, ironically, the times you need yoga the most are typically those times when you’re least likely to be able to fit it in. What to do? Simple: a "Yoga Timeout"!
In this timeout*, you can achieve base minimum benefits of yoga without having to invest in a great deal of time--once you’re comfortable with the routine, you can give your body a restorative break in as little as five minutes.
Before you begin, try designating a space in your home in which you will perform your yoga postures. Ideally, you want to retreat to someplace quiet, away from distraction, and preferably where lighting can be kept dim. A soothing audio cassette or CD can add enhance the mood, as can a lighted candle. If you have a mat, be sure you keep it near this yoga space for convenience.
OK….you have selected a space, possibly music, maybe a candle or two, and your mat (a large towel can also be used). Now, here is the routine:
- Mountain Stretch: Stand tall with feet hip-width apart. Clasp your hands and lift them, palms facing away from you, to chest level. As you inhale slowly, pull your arms overhead, stretching them as high over your head as possible. Hold through your exhale, feeling your shoulders relax. Stretch your arms once again as you inhale, then exhale to bring your hands back to their starting point in front of your chest. So far, you will have used two full breaths for this cycle. Repeat this same cycle for a total of four repetitions, feeling your ribcage expand, your spine elongate, each time you inhale.
- Yoga Mudra (Chest Stretch): Beginning from the same standing position as the Mountain Stretch, clasp the hands behind the back, gently stretching the arms and trying to distance the hands away from the body. Soften the knees, keeping your weight in your heels. Remain in this position as you inhale and exhale, making an effort to relax the muscles in the chest and shoulder areas.
- Cat Opposite Arm/Leg Reach: If you hold it long enough, or repeat it twice on each side, you can really sense your body temperature going up with this pose. On hands and knees--hands under your shoulders, knees under your hips, try to carefully raise your right arm and left leg off of the floor. Keep your focus for the floor; don't lift your head to look up. Try to stretch your leg fully, and lift both limbs as high as you comfortably can. Keep breathing, holding the pose for about 30 seconds. Perform the same action on the other side, then repeat one more time on both sides if desired. Follow this stretch immediately with 2-Knee to Chest (#4).
- 2-Knee to Chest: Lie on your back, bring both knees up towards your chest or stomach, and grab hold of your lower legs (or underneath, around your upper thighs) with your hands. Hold this position while attempting to relax your low back. Keep on breathing; hold this stretch for at least 30-45 seconds.
- Supported Supine Diamond with Abdominal Breathing: The key words are "supported" and "abdominal." Lie on your back with two pillows or folded towels available, plus one small folded towel. Bend your knees with your feet still on the floor, then turn your knees out to create a "diamond shape" with your legs, the soles of your feet together. Now place one pillow or folded towel under each knee, to give your legs something to rest on, thus diminishing the intensity of the stretch. Use the small towel either underneath the back of your head (if you find your neck crimps uncomfortably while lying on your back), or place the folded towel over your eyes, which can be a wonderful release of tension. Now for the abdominal breathing: Lift and distend your abdomen like a balloon when you inhale, then let your abdominal muscles fall back down as you exhale. This will feel strange if you have never breathed this way before, but take about a minute to work on this type of breathing. Relax your entire body as you
distend the abdomen on each inhalation, then let your abdomen sink back down as you exhale.
It is important to observe breathing carefully throughout the routine, and to begin each pose with neutral posture. Perform the poses slowly and deliberately, and as always, avoid any position that causes discomfort.
When done in succession, these moves can help to relieve tension from virtually every muscle of the body, revitalizing the spine and interrupting the body/mind stress cycle. -ep
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*As with any exercise program, please check with your physician to be sure you can execute this routine safely. Follow your physician's recommendations closely, and avoid any position that causes discomfort. If you are unfamiliar with these positions, it is recommended that you consult with a yoga instructor for clarification.
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