Whether you’re a busy professional juggling a too-long to-do list, a mom who regularly plows through your days without a break, or both (like me!), it’s probably tough to find time to make it to a yoga class, the gym, or even out for a simple walk around the block. And, as you know, exercise is so helpful when it comes to feeling more grounded, stronger, happier, and better equipped to deal with all of life’s ups and downs.
Enter this simple, 12-pose sequence, which I designed to fit into any 30-minute window. If your child is at an age where he or she is still napping, this practice can help you get just what you need while your little one is asleep. Planning on eating lunch at your desk while you work? Find an empty conference room at the office and for the first half of your lunch hour, run through this sequence. These postures will help you open your chest and shoulders, strengthen your back, arms, and core muscles, and move with your breath, giving you an all-over physical and mental re-set.
Child's Pose, variation
Come onto your hands and knees on your mat. Separate your knees a little bit wider then your hips and bring your toes together. Gently draw your hips to your heels, resting your forehead on the mat extend your arms out in front of you and let your elbows rest on the floor. Close your eyes and take a few deep breaths here. As you settle into the space and into your breath, take a moment to tune into gratitude for yourself for taking this time for you and your practice. Walk your hands towards the front of your mat and lifting your chest up slightly, start to walk your hands to the right side of your mat. If 12 o’clock is straight in front of you, try walking your hands towards 2 o’clock. Take a few breaths here, then lift your chest up slightly and walk your hands to the left side of the mat, towards 10 o’clock. Take the same amount of breaths on this side, feeling the expansion of your side body. Mindfully walk your hands back to center, back to Child’s pose.