Abbreviated Yoga Routines Can Take The Place Of Full Sessions

For a lot of people, a full, 90-minute session of yoga is a rare thing

. With the many demands of a busy day work, family responsibilities, shopping, etc., finding the time for such a lengthy class at any point during the week can take some major schedule juggling.

But for yoga practitioners who find themselves a bit pressed for time, a mini yoga session may be the answer.

A condensed yoga session, which could last 15 minutes or involve only one pose, can give you some of the same benefits as a full session, say many yoga instructors, if you perform certain poses and exercises that have a range of benefits. Combining a few moves with a short session of breathing exercises can have the same effect as a full 90 minute session, some instructors say.

A few specific poses can aid in keeping the muscles limber and joint loose, while deep breathing exercises can help clear your mind. Performing several mini yoga sessions a day can have the same benefits as a full session and can be done whenever you get a chance. And you can incorporate the moves into your daily responsibilities.

For instance the Happy Baby Pose can be done even before you get out of bed. Lie on your back on your mattress and pull your knees toward your stomach. Hold the outside of your feet and pull your knees apart and with each breath you take, try to pull your knees closer to the bed, releasing the muscles in your groin area and hips. Do this exercise for five breaths.

The Piriformis stretch can be done during a conference meeting at work discreetly. While seated, cross your right ankle over your left knee, keeping your right shin parallel to the chairs edge. While holding the chair's sides, inhale and flex your left foot. Exhale and draw your right knee toward the floor and bend yourself forward slightly while keeping your back straight. Inhale and exhale five times, then switch legs and repeat the movement.

While at your desk at work, you can perform the Half Downward Facing Dog pose. Face your desk and stand with your feet apart at hip width. As you inhale, bring the palms of your hand together in front of your chest. As you exhale, stretch your arms upward and then extend them forward and grab hold of the edge of your desk. If you need to, take a few steps backwards in order to keep your torso parallel to the floor. Lift your hips up and back and tighten up your shoulder blades as your lower your chest to your thighs. Look in toward your stomach and hold for 10 breaths.

As you set or clear the table, you can perform the Warrior III pose. Stand an arms length away from the table and lower your torso so that it is parallel to the floor. Grip the edge of the table and lift your left leg. Your head should be between your arms and your gaze should be straight ahead. If you feel secure in the position, let go of the table and stretch your arms forward. Hold the position for three breaths and lower your leg. Continue setting (or clearing) the table and perform the move on the opposite leg.

There are several other brief yoga routines you can perform that will fit into your workday schedule, routines that hold the same benefits as a full session of yoga. Dont let your inability to get to the studio affect your routine. With a few modifications, the benefits of yoga can be enjoyed in a number of settings.

by: Linda Adams

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