Yoga Anytime, Anywhere: A 5 minute Practice

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Try this 5 minute relaxation and rejuvenation practice at home, at work, or on the go. This practice is written out for a seated structure and can be adjusted for lying down on the floor.

Step 1: Grounding

  • Sit comfortably, feet flat on floor, hands in lap or on thighs
  • Let the gaze grow soft or let your eyes close
  • Notice any sounds you hear, inside the room and outside the room. Let them fade into the background
  • Notice your body resting against the chair or on the mat
  • Notice the activity level of the mind
  • Notice any emotional tone
  • Bring your attention to your breath. Notice your inhale and your exhale (3-5 reps)

Step 2: Movement

  • Open your eyes
  • Circle the shoulders for 5 breaths, reverse circles for 5 breaths
  • Inhale, arms overhead, exhale arms down (3-5 reps)
  • Interlace the fingers behind the back. Inhale, shoulder blades together, exhale hold. Repeat three times.
  • Do any other movements your body calls for (eg. head right to left, chin to chest, cat-cow, side stretch, twist)

Step 3: Relaxation

  • Sit back in your comfortable seated pose. Eyes to the floor or closed.
  • Body Scan: bring your attention to different body parts from crown of head, down to soles of feet (eg. eyes, throat, chest, thighs, feet). Notice each body part for a full round of breath.

Step 4: Close

  • Notice the quality of the mind and whether it's changed since we began our practice
  • Slowly open your eyes