How to do Yoga at Home in 15 Minutes

How to do Yoga at Home in 15 Minutes

Got 15 minutes? These four easy yoga poses to do at home are quick to learn and sure to benefit your mind and body.

You might not think yoga and shortcuts go together, but remember that some yoga is better than no yoga, and even a quick 15 minutes on the mat can make a difference. Try these four simple poses today.

Chair pose

How to do it:

1. Stand with your feet hip-width apart, pointing forward. Take a deep breath in and raise your arms straight up over your head.

2. Push your shoulders down and away from your ears. Then, bend at your hips and lower yourself, as if sitting in a chair. Go as low as you feel comfortable. Lengthen through your spine, and breathe deeply. Try to hold this pose for six to eight breaths. Return to standing. Repeat.

Photo: Alex Mathers

Photo: Alex Mathers

Forward bend

How to do it:

1. From the chair pose, reach your hands up to the ceiling and return to standing. Breathe out, bend at your hips and lower your head as far toward the floor as possible.

2. Cross your forearms and hold your elbows. Let your head hang and relax. Breathe in, lengthening the front of your body; as you breath out, reach your hips toward the ceiling. Hold for eight breaths, then place your hands on your hips and, with a flat back, come back to standing. Repeat.

Photo: Alex Mathers

Photo: Alex Mathers

Plank pose

How to do it:

1. Place your hands on the floor, shoulder-width apart, and walk your feet back until you are in a straight plank position. Spread your fingers out as much as possible.

2. Lengthen through your spine and send the top of your head away from your heels in a straight body position. You should feel a stretch across the muscles of your back as you rotate your shoulders out from your body. Hold this pose for eight breaths. Lower to the ground. Repeat.

Photo: Alex Mathers

Photo: Alex Mathers

High lunge

How to do it:

1. Get into plank position. Bend at the knee, reaching one foot foward, placing it between your hands.

2. From this position, reach for the ceiling with both hands so your upper body is now straight. (Your back leg remains straight and your front leg is bent at 90 degrees.) Your lower-body muscles should be engaged. Hold this pose for eight breaths. Return to plank pose and then repeat on the other side.

Photo: Alex Mathers

Photo: Alex Mathers

From todaysparent.com

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