Your days are crazy busy between work and family that it may seem like you never have time to relax your body and mind. All it takes is 5 minutes to get your perfect work out going. Gear up with your fave yoga mat and a comfy shirt or sports bra and pants. These are 5 poses that you can do in five minutes that have amazing benefits for your body.
downward facing dog
A great pose to get you warmed up is the downward facing dog. As one of the recognized yoga poses, it’s super beneficial to your health. It stretches out your shoulders and hamstrings, relieves symptoms of menopause and menstrual discomfort, helps prevent osteoporosis, improves digestion, relieves headaches and helps with high blood pressure.
Tip: Having a hard time releasing and opening your shoulders in this pose? Raise your hands off the floor and onto the seat of a chair.
Cobras are not only an animal, but also a relaxing yoga pose. The cobra pose has many benefits like it tones your glutes, improves circulation, improves digestion, soothes sciatica and helps ease symptoms of asthma.
Tip: To avoid overarching your neck and lower back, keep gazing at the floor and focus on bringing movement into the area between the shoulder blades.
Have an aching back? Or, feel that you need to stretch out your hips and back? Then, combining the cow and cat poses are perfect for you. Start by going into the cow pose and while exhaling switch to the cat pose. Both poses benefit you by increasing coordination, massaging organs like kidneys and adrenal glands, improving posture and stretching hips, abdomen and back.
Tip: While practicing the cow pose, protect your neck by broadening your shoulder blades and drawing your shoulders down.
Tip: For the cat pose, if you are having a hard time rounding the top of your upper back, ask a friend to place a hand above and between your shoulder blades.
Lunges work as a great warm up and workout. The high lunge is great at preparing your body for the warrior pose. While practicing the pose, it releases tensions in your hips, strengthens your knees and your stretches hamstrings, quads and groin.
Tip: To improve your balance, practice the high lunge by placing the thigh of the forward leg on a chair.
Everyone has a warrior inside of them. The warrior pose improves your circulation and respiration, stretches your arms and legs and helps improve your balance. There are three different variations that you can try out, and they each have their own benefits.
Tip: Imagine your breath traveling up and down your spine like an ocean wave.
The triangle pose stretches muscles in your leg, knees, chest and back, stimulates function of abdominal organs, improves digestion and constipation and alleviates back pains. Follow up the pose with standing poses, seated forward bends or twists for the most beneficial effect on your body.
Tip: For a little help, bring your hand to your inner foot, whether it is on the floor or on a folding chair.
All it takes is 5 minutes to remove all the stress from a long day. You don’t have to worry about taking up one hour of your day to do a major work out. Also, always remember to consult your doctor before starting a new work out.