5 Minute Yoga Practice

"What would you do if you only had 5 minutes to practice your yoga?"

One of the questions from a student last week.  Here is a brief outline.  Pictures to come. 

My practice would included the 5 movements of the spine.  To awaken the spine and to increase spinal articulation and overall energy.  (Contraindications are disk injuries) 

Here are my tips: 

Every Practice has a beginning, middle, and end.

• Beginning-- Breathe.  Seated or lying down.  Connect with your natural breath.  Notice where it goes in your body and how long it takes for your exhale and inhale.  To add another level, do three part breath.  Send your breath into your belly, ribs, and then chest.

• Middle -- Asana/Poses with 5 movements of the spine

1. Seated Cat/Cow (Flexion and Extension of the spine)
2. Seated Side Bend  Raise right arm, bend to left with arm over head, resting other hand on the ground. Repeat on other side. (Lateral Flexion of the spine each side)
3. Seated Twist.  Place right hand on left thigh, left arm behind left buttocks, gently look over left shoulder.  Reverse for other side.  ( Twisting the spine on each side)
4. Cat/Cow on hands and knees (Flexion and Extension of the spine)
5. Puppy.  Like Child's pose but with a straight spine (Neutral Spine)
6. Down Dog (Neutral Spine)
7. Walk feet to Forward Fold (Flexion of Spine)
8. Rise to Mountain Pose hands to Prayer Pose (Neutral Spine)-- Om

• End-- Relaxation  -- Standing if starting the day.  Lying down if ending the day.