Sometimes it is difficult to find a yoga class near you; a place that is accessible and convenient with timings that suit you. If you find it difficult to find a yoga class that suits your schedule, lifestyle and fitness level, it is possible to do some basic aasans at home. In a sense you have the opportunity of a yoga class at home if you are strapped for time. So if you don’t have the time for a regular yoga class, here are some aasans that I recommend you do. These will be great for you even if you have just 10 or 15 or 20 minutes:
How to fit some yoga into your daily routine
Since yoga is flexible and low impact, practically anyone, at any age and any fitness level can do it. You can do some yoga first thing when you get up in the morning to give yourself a great start. You can do some poses at your desk when you take a bit of a break from your work. When you come back home from work, just 10 or 15 minutes of yoga can help you feel relaxed and could also help stretch and loosen up muscles that have remained more or less immobile all day. Even a few minutes of yoga can also help you sleep better at night.
Yoga poses to do in a few mintues
Parsva Urdhva Hastasan or the standing side bend pose – You can start by raising the right arm and bending sideways towards the left reaching sideways, and then doing the same with the left arm. Then, standing up straight you raise your arms and join the palms in a Namaste. Then bend sideways first on the right and then on the left for a great full body stretch.
Utkatasan or the chair pose – Here you ‘pretend’ to sit on a chair; but there is no chair. Stretch your arms out and forward as you half squat with your thighs parallel to the floor and calves at right angles to the floor. Hold the position for as long as possible to tone the core muscles of your buttocks and thighs.
Malasan garland or squat pose – To perform this aasan, squat down with your knees wider apart than your torso and the feet as close together as possible. Your torso should fit between your thighs. Pressing your elbows towards your knees, bring your hands together in a Namaste and press the knees into the elbows.
Bhujangasan or the cobra pose requires you to lie on your front and to curve your body upward and off the floor while the legs remain parallel to the ground. Support your torso on your arms while you turn your face up towards the ceiling.
Dhanurasan or the bow pose requires you to lie flat on your stomach and then reaching back with your arms to grab hold of your ankles with your hands. Only your hips and abdomen are resting on the ground with your thighs and your torso off the ground. This is a difficult pose however, so be careful and don’t push your body beyond what you can do comfortably.
Gomukhasana or the cow face pose requires you to sit on the ground with one leg extended in the opposite side and the other leg crossed over the knee. You can however also so this pose seated at your desk at work: extend one arm up and fold it at the elbow to reach down your back. The other arm reaches up to try and clasp the other hand.
Supta Sucirandhrasana or windshield wiper pose needs you to lie on your back with your legs folded at the knees. Twist the body at the waist so that the joined knees touch the ground first on one and then the other side.
Do 20, 15 or just 10 minutes of this yoga class at home each day – see for yourself the difference this can make to your fitness and stress levels and your overall wellbeing!