The post describes a simple 10-minute balancing yoga sequence for beginners.
A Simple 10-Minute Balancing Yoga Sequence – This simple yoga sequence will help you give your body a little TLC and improve your balance. The 10-minute practice is a great way to start your day, or to get your feet wet in a more advanced practice. This sequence is perfect for beginners.
Yoga is an amazing form of exercise, improves your flexibility, strength, and muscular endurance. It teaches you to be in tune with your body and mind and achieve a higher level of awareness. It also improves balance and coordination. I have been practicing yoga for over 10 years and I wouldn’t trade it for anything. It is great for losing weight and staying fit.. Read more about 10-minute yoga routine and let us know what you think. I know it can be hard to find time for swim lessons at this time of year. If you’re going through a busy time, an hour or more of yoga probably seems like a distant dream.
Don’t worry about it. Just ten minutes of yoga can have a positive impact and help you stay balanced, energetic and calm.
Here is a very simple standing exercise sequence that I use when time is of the essence. It works on the spine in all six directions and allows you to focus on yourself, which is perfect for starting the new year.
If you have time (I know, I know), it’s a good idea to warm up first by doing a few rounds of Surya Namaskar.
DISCLAIMER: Every physical activity (including yoga) has its risks. Therefore, practice with caution and respect, as you are responsible for your own safety and well-being. Note that not all postures are suitable for everyone. This is a general order suitable for healthy people. Therefore, if you have an injury, illness or condition, you should consult a physician before exercising.
Tadasana (Mountain Pose) – Set a positive intention.
Start standing so that your big toes kiss each other, with a little space between your heels. Take the time to distribute your weight evenly and find a neutral balance.
Fold your hands in prayer in the center of your heart, close your eyes and plant a seed of positive intention for the rest of the day. Choose something that will lift your spirits and inspire you. I like to use simple resolutions like: I’m happy or I feel connected.
Tadasana (mountain pose) with side stretch
Lower both feet and raise the hands above the head. Extend your tailbone toward the floor and gently pull your lower abdomen in and up for stability. Take your left wrist in your right hand (or, if you prefer to keep the shoulders, keep the hands separate) and bend your upper body to the right.
Find a depth that allows you to feel the space with the left side of your body without causing tension. Hold the position for a few breaths, then repeat on the other side.
Most people find that this exercise is stronger when the feet are together. So, if you feel the need, spread your feet (hip width apart).
Uttanasana (standing forward bend)
Raise arms overhead and bring torso forward, flexing hips and tightening core muscles. Release the tension in the neck and shoulders and feel how the top of the head stretches towards the mat. Grasp each elbow and breathe calmly and evenly.
Bend your knees as much as necessary, especially if your hips are tense, and shift some of your weight from your heels to your feet.
If you’re feeling tense or stressed, this is the perfect opportunity to let it out. With each exhale, you feel the tension literally flow from the top of your head to the floor below. Hold this position for 5 to 10 breaths.
Adho Mukha Svanasana (Downward Dog)
Place your hands shoulder-width apart on the mat and bring your feet back so that your body forms an inverted V. Feet are hip-width apart, heels turned slightly outward, and again, if your hamstrings are tight, you can bend your knees as far as necessary.
Make sure your shoulder blades are pressed tightly against your back. The upper arms are turned outwards and the lower arms inwards. Retract your lower ribs and belly and send your tail up and back to lengthen your beautiful spine. Hold this position for 5 to 10 breaths.
Tip: Do the next 4 postures consecutively on the right side and then repeat on the left side.
Bring the right foot back and extend it at the expense of the football. Bend the knee and bring the heel to the buttock, then hip spread to the right.
Try to keep your chest straight against the front of the mat. When the back of your left foot is satisfied, you can extend your left heel to the mat. After a few breaths, lift the hips and return to the downward dog.
Anjaneyasana (deep cleft)
Step forward with the right foot to the inside of the right hand and place the left knee on the mat. The top of your back foot can rest on the mat, or if you prefer, you can raise your toes.
Stretch your tail out to the mat and pull in your belly and lower ribs, lift your heart to the sky and mentally lift your hands above your head.
If your body is open and you want to do a deeper back bend, it looks like you are leaning on a big beach ball. Keep the tail stretched towards the ground to avoid tension in the lower back.
Return your attention to your intention and hold your breath for 5 breaths.
Place your hands on either side of your right leg. Raise the back toes and lift the back knee off the mat in a high lunge. If the phase is not completed, the phase is over and you cannot do it again.
The right knee is directly above the right ankle and the hind leg should be strong. Feel the energy flow in and out through the sole of the back of the foot. As in Anjaneyasana, keep the lower abdomen tense and the tailbone extended downward for stability. Hold this position for 3 to 5 breaths.
Crescent shaped slot with twist
Spread your arms to shoulder height. Extend the crown upward and pull on the lower abdomen and ribs for stability. Rotate your upper body to the right, starting from the navel, keeping your arms wide open.
Hold this position for 3 to 5 breaths, then return to the center and do the downward facing dog.
Message: After performing the previous 4 postures on both sides, return to Tadasana.
Natarajasana (Dance Stance)
Spread your weight evenly on your right leg and bend your left knee so your heel is facing your buttocks. Grab the left foot with your left hand and grasp the foot on the inside. Your right leg should be strong and straight and hold the pose.
Slowly slide your left foot over your arm, making a slight back bend. As you do this, stretch the tail towards the ground to create space in the lower back. Focus your gaze on a fixed point (drithi) and begin to tilt your upper body forward while continuing to push your left foot back on your arm.
Find your balance, take time to relax and open your heart, and plant the seed of your intention in your heart center to create space for a beautiful day and year. Hold for 5-7 breaths, then slowly return to Tadasana and repeat on the other side.
Message: The dance posture can be a very energetic one. If you want to further calm your nervous system, you can always do Uttanasana or Child Pose for a few breaths before returning to Tadasana.
Tadasana (Mountain pose)
Return to a stable mountain stance, bringing the palms toward each other at heart level. Close your eyes and take a few minutes to express your gratitude for all that you have and all that you are.
Feel the gratitude where your palms are, and if you want to go further, mentally make a list of all the things you consider blessings in your life. Notice how this process affects your energy and mood.
This is something you can do every day for the rest of the year! I hope this year brings you an abundance of balance, connection, breath, love, laughter and of course YOGI. The common problem of falling off balance is a very common one that most of us have to face at some point or the other in our lives. While a number of people claim that being flexible is the key to achieving this, the truth is that the human body has its own natural balance mechanism and a good yoga sequence can actually help you keep it.