Get a boost with this invigorating,
10-minute yoga routine.
Winter can be draining. It's dark when you
get to the office in the morning and dark when you leave. And, the little
sunshine you manage to catch on your lunch break is often not enough to lift
your spirits. This is where this vinyasa yoga practice can turn your life
around. Flowing from one posture to the next you'll learn to create sustained
energy and greater resilience. You won't wilt as easily under the pressure of
the day, your ability to concentrate will improve and you'll bring more
vitality to each and every task - and who doesn't want that – and not just in
winter!
The practice
What to do: Perform entire sequence on one
side (leading with the left foot where applicable) then repeat from the
beginning other side. To keep energy circulating, make sure to inhale and
exhale through your nose, as instructed. It should take about 10 minutes to
complete the moves on both sides. The more you practise the routine, the
better. And do it daily for best results. To progress, build up how long you
hold each pose (aim to hold long enough for you to take several breaths in each
pose) or do the entire routine (from top to bottom) several times.
How to finish: End by lying on your back
with your palms turned up and let your legs fall open naturally. Close your
eyes and release. Stay in this relaxed position for at least a minute, allowing
the effects of the energising sequence to flow through you.
Cat/Cow
Start
on your hands and knees, wrists aligned under your shoulders, knees separated
and positioned under your hips.
Start on your hands and knees, wrists
aligned under your shoulders, knees separated and positioned under your hips.
Lift your belly up and in so your spine and neck are relaxed and elongated.
Inhale deeply, then exhale as you round your back, dropping your head down and
curling your tailbone under, lifting your navel toward your spine to cat pose.
Inhale and reverse the spinal curve of Cat Pose: lift your tailbone, draw your
shoulders aback and raise your chest to let your spine soften into your body as
your belly sinks softly toward the floor to Cow Pose (shown). Continue to go
back and forth between Cat Pose and Cow Pose up to 10 times - linking Cat to
each exhalation and Cow to each inhalation - before you move on.
Downward-Facing Dog
.
Keep your thighs firm, shoulders open and spine lengthened. Hold for three to
10 breaths.
On the last inhalation in Cow position,
tuck your toes under, keep your arms straight and lift your hips into an
inverted V, aligning your head with your arms and pressing your heels toward
the floor; exhale. Keep your thighs firm, shoulders open and spine lengthened.
Hold for three to 10 breaths.
High Lunge
Lift
your arms toward the ceiling, fingertips reaching up, then exhale. Hold the
pose for three to eight breaths
From Downward-Facing Dog, exhale and step
forward with your left foot, placing it between your hands, knee bent and
aligned over your left ankle. Keep your right leg as straight as possible with
your right heel lifted off the floor. Inhale and bring your torso to an erect
position, looking straight ahead. Lift your arms toward the ceiling, fingertips
reaching up, then exhale. Hold the pose for three to eight breaths.
Warrior II
Look
out over your left arm. Hold the pose for three to eight breaths.
From High Lunge, exhale as you lower your
right heel to the floor and turn your hips, torso and toes of your right foot
to the right so you're facing squarely sideways. Lower your arms to shoulder
height, palms facing down keep your left knee bent and your right leg straight.
Look out over your left arm. Hold the pose for three to eight breaths.
Plank
On
the last exhale, slowly bend your elbows and lower yourself all the way to the
floor.
Exhale and "cartwheel" your hands
to the floor on either side of your left foot. Turn your right foot, lifting
your right heel, then step your left foot back to meet the right. Forming a
straight line from head to heels, keep your abs pulled up and in, maintain a
long neck and open your chest. Hold this position for five breaths. On the last
exhale, slowly bend your elbows and lower yourself all the way to the floor.
Bridge
Hold
the pose for three to eight breaths.
Roll over onto your back and bend your
knees, placing your heels on the floor in line with and about 15cm from your
hips. Rest your arms on the floor at your sides, palms down. Push through your
feet as you inhale and lift your hips and torso off the floor, forming a
straight line from shoulders to knees. Slide your hands underneath you and
interlace your fingers beneath your hips. Push through your feet and press down
with your shoulders; relax your throat. Hold the pose for three to eight
breaths.
Lying twist
Exhale
and drop your knees to the left for three breaths, turning your head to the
right.
From Bridge Pose unclasp your hands and
exhale as you drop your knees gently to the right and turn your head to the
left, keeping your shoulders in contact with the floor. After three breaths,
inhale and roll your knees back to the centre. Exhale and drop your knees to
the left for three breaths, turning your head to the right.
To complete the sequence
Exhale as your bring your knees back to
centre and place your feet on the floor. Swing your feet around and behind you
and come onto all fours. Now you're ready to repeat the entire sequence,
placing your right leg forward on poses three and four.
