Exercise isn’t always easy, especially when you’re trying to fit it into your busy schedule. That is one reason why I love yoga. You can do a few poses right before you walk out the door. Here are some of my favorite poses that are fast and beneficial for beginners:
Downward-Facing Dog-Come onto the floor on your hands and knees. Press your hands and feet into the floor firmly, and lift your hips up and back. This pose is to help elongate the shoulders, back and legs. Feel free to move your feet or hands in or out a little so you feel comfortable. Yoga is all about controlling your breathing, so if you want to you, on the exhale pull your thighs back and lock your knees. If you are very new to yoga, I wouldn’t worry about the breathing too much, it will come with time.
Standing forward Bend-Start out with your hands on your hips, and then exhale all the way down to the floor. Your legs should be straight and your head should be resting on your shins. If it’s possible, place your hands beside your feet. After, you can bring your hands to your shins or knees, and then straighten your torso. Inhale and come all the way up back to standing.
Plank Pose-In this pose, you can start out in Downward-Facing Dog, and walk your hands forward until your torso is extended straight. Your arms should be perpendicular to the floor and your shoulders should be directly over your wrists. Try to resist your tailbone dropping to the floor and keep it aligned with the rest of your body. This pose is great to help strengthen your arms and also helps with balance.
High Lunge-From Standing Forward Bend, bend your knees, and step your right (or left) foot back and lean on the ball of your foot. Lay your torso on your front thigh, and lean forward. Exhale, step your feet together, and continue on the other side.