There are ways to give yourself the very needed time to cultivate self-love and support, even when it doesn’t feel like there is space in the day. You can create windows of time for your yoga practice that revive and re-inspire you on every level.
Even one deep breath can make all the difference.
When it comes to asana, the physical postures and practice of yoga, my body craves it every single day!
Yet, because life can be busy and time becomes a premium, I’ve found myself developing a home practice that fits into 5, 10, or 15 minutes.
In this video, I show you one possible 5 minute practice. (Okay, it’s only 4:27, but I did do Savasana at the end and you don’t see that bit.)
The singing in the background is me. A bluesy Om of sorts, with occasional accompaniment by my dog Riley.
5 Minute Yoga Practice Flow
So that’s an example of what my practice might look like if I had only 5 minutes to stretch everything that needed stretching, and open to a more full and free ME.
You very likely have experienced how much more freedom and ease you feel when you’ve taken time to strengthen and stretch your body, as well as connect to a deeper sense of self.
The increased clarity, circulation, and feeling of well-being is very noticeable!
So what does your yoga practice look like if you only have 5 or 10 minutes?
Your practice might not look like mine. It might look like a chair practice, a slow gentle sequence, a rock-star arm balance play session, or just 5 minutes of Legs Up the Wall pose followed by Savasana.
It’s about finding whatever is most appropriate for you, for your body and any needs it has, and for your energy or capability at any given moment. Day to day it changes.
Part of a home yoga practice is learning to trust yourself and feel what’s right for you.
Create Your Own Custom Yoga Practice
Here are some questions you can ask yourself, and examples of poses to get your creative juices going:
What parts of your body need attention?
Back/Spine
- Cat/Cow
- (Cow part of Cat/Cow)
- Downward Dog (Adho Mukha Svanasana)
- Sphinx
- Supine Twist (Jathara Parivartanasana)
Hamstrings
- Forward Bend at Wall
- Split Leg Forward Bend (Parsvottanasana)
- Runner’s Lunge (Ardha Hanumanasana)
Shoulders/Neck/Chest
- Forward Bend with Shoulder Opener (Uttanasana variation)
- Cobra (Bhujangasana)
- Eagle (Garudasana)
- Bow Pose (Dhanurasana)
Hips
- Lifted Lunge (Anjaneyasana)
- Extended Side Angle (Parsvakonasana)
- Triangle (Trikonasana)
- Thread the Needle (Pigeon on your back)
- Pigeon (Eka Pada Rajakapotasana prep.)
- Pigeon Thigh Stretch
Do you need more focus on strength or surrender?
Strength
- Warrior II (Virabhadrasana II)
- Goddess or Reverse Warrior
- Plank
Surrender
- Child’s Pose (Balasana)
- Restorative Chest Opener
- Relaxation and Breath (Savasana)
What flow feels best for you?
Generally I sequence yoga poses something like this:
- Sun Salutations / Gentle Warm-up (ex. Cat-Cow, Down Dog, Cobra, Standing Forward Bend)
- Standing Poses (ex. Lunges, Triangle) and Standing Balances (ex. Eagle, Tree)
- Hips and Thighs (ex. Wide Leg Forward Bend, Runner’s Lunge, Pigeon, Pigeon Thigh Stretch, Reclining Hero)
- Backbends (ex. Bow, Camel, Wild Thing) and Arm Balances (ex. Crow, Forearm-stand)
- More Hip Openers (if needed)
- Seated Forward Bends, Inversions and Twists
- Savasana (and Meditation)
And if you have trouble with that first part, where you actually roll out your mat and get on it, here’s a motivating video for you:
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