Yoga 20 Minutes

Introduction

Practicing yoga for 20 minutes a day has many physical and mental benefits. Physically, a daily yoga practice brings improved posture and flexibility, increased muscle strength and tone, balanced metabolism and a well-functioning circulatory system. On the mental side, engaging in a regular practice of 20 minutes of yogic stretching exercises can lead to improved concentration and focus while reducing stress levels at the same time due to its practice of mindful breathing techniques. It also can have calming effects on the mind through applications of yogic relaxation postures. Furthermore, practicing yoga regularly can help reduce chronic pain as studies have shown that it reduces inflammation in the body. Finally, it can be an effective tool in fighting symptoms related to depression and anxiety. In sum, for those looking for a quick way to calm their thoughts, heal their bodies and improve overall health – yoga is definitely something worth trying out!

Get Started

1) Pick a space that’s quiet and comfortable: It is important to find a space that you feel relaxed in and won’t be disturbed while doing yoga. This could be your bedroom, the living room, an outdoor area or even a corner in a local park. Make sure that the area has good airflow and enough room for you to stretch out all your limbs.

2) Place mats/cushions on the floor: To help make your poses more comfortable, consider placing a mat or cushion on the floor. This will help give you traction when transitioning between postures and also provide an extra layer of support for your joints.



3) Use props: Props such as blocks, straps, bolsters and blankets can be extremely useful during yoga sessions. They can help provide extra support for your body when holding poses for long periods of time and also allow you to modify certain postures based on how intensely you want to practice them.

4) Surround yourself with calming elements: You might consider surrounding yourself with items like candles or incense to add some ambience to your practice space. Ambient music or nature sounds can also be great additions to set the mood before starting your session ” try experimenting with different soundscapes until you find one that works best for you.

Visual Examples of Different Spaces:
1). Bedroom – The bedroom allows privacy without interruptions and a comfy bed makes it easy to lay down after yoga practice
2). Living Room – A spacious living room allows plenty of room to transition between postures while having natural light from windows
3). Outdoor Area – Doing yoga outdoors can bring an extra level of calmness since fresh air and nature sounds are calming elements
4). Park – Taking up just a small corner in the park gives freedom from distractions allowing focus towards your yoga practice with no interruptions

Get Comfortable

Creating a comfortable environment to practice yoga in is an important step in preparing for your yoga session. There are several ways you can make the space comfortable and calming.

To begin, choose a quiet room with no distractions. Make sure the lighting is not too bright and that the temperature is comfortable for you. You can turn off any TVs, radios, or other electronic sources of noise or light. Make sure furniture is cleared out of the way so you have plenty of room to move around and practice different poses. If desired, you can also dim the lights with unscented candles or lamps – this will also help set a relaxing atmosphere.

If possible, you may want to add a few extra pieces of decor – using nature-inspired items such as plants, flowers and crystals will help calm your mind, body and soul even more. Bring in some soft curtains which can offer privacy when practicing if needed, as well as some cozy cushions for comfort if desired (these might be helpful during relaxation at the end of your session). Incense sticks or aromatherapy oils like lavender or chamomile may be used to further strengthen the calming environment ” but only if there’s enough ventilation in the room! Finally, choose some soothing music such as instrumental melodies that create positive feelings within yourself; this will help put you into that relaxed state while practicing yoga.

By following all these steps to create a comfortable environment to practice yoga in, you’ll be able to make your experience even more beneficial, peaceful and enjoyable!

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Get Ready

Mountain Pose (Tadasana): Stand up tall with your feet together and your arms down at your sides. Relax the shoulders and make sure you have even weight throughout the body. Engage the core while lengthening the spine. Gaze towards a point on the wall or in front of you.

Cat-Cow Pose (Marjaryasana-Bitilasana): Start on all fours with your wrists aligned directly underneath your shoulders, knees under the hips. As you inhale, arch your spine to create a natural curve and look up towards the ceiling(cow pose). Exhale, draw navel in towards the spine, round through upper back and tuck chin into chest (cat pose).

Child’s Pose (Balasana): From hands & knees position, sit back on heels so that toes are touching each other and spread out wide across mat. Bring forehead to the ground; allow arms to rest at sides along with body for a few breaths before coming back up onto all fours position.

Stretches

Sun Salutation
This stretch is great for increasing flexibility and energy. It is best to start with a few rounds of basic poses like mountain, forward fold, downward dog, low lunge, up dog, look ahead and reverse fold. To set up the sun salutation correctly, it begins in a standing position.

Tutorial Video: https://www.youtube.com/watch?v=WYc81WTvxk0

Tree Pose
This pose is great for relaxing the lower body while developing balance and focus. To do it correctly, begin by standing tall with your feet together. Lift one foot and grab the ankle of the lifted leg and point it towards the midline of your body. Place your raised toe onto the inside of your other thigh as close to your groin as possible and press down lightly into that inner thigh to keep from collapsing sideways out of balance.

Tutorial Video: https://www.youtube.com/watch?v=Hno5K5TxhS8

Warrior I Pose (Virabhadrasana I)
This powerful stretch asks you to dig deep and find strength from within, while stretching most major muscles in your hips, legs, back, arms and neck simultaneously! To get into this pose correctly stand firmly at the back end of your mat with legs spread wide apart slightly further than shoulder width distance apart with both feet pointed straight forward toward the top end of your mat keeping toes aligned on each foot pointing straight forward. Extend arms straight out alongside ears pressing palms inwardly together or reaching outwardly all while extending through both sides of the waist at an equal level and gaze straight ahead using eye focus or drishti gazing point to maintain posture stability and concentration power!



Tutorial Video: https://www.youtube.com/watch?v=B79Gx9XltzQ

Boat Pose (Navasana)
Navel atop navasana strengthens abdominal muscles & tones outalie boundaries so core muscles become engaged effectively from start to finish when transitioning into this pose 🙂 Starting off in a seated position bring soles of feet on floor hip width distance apart parallel inline facing forward & slowly start to lean torso backwards extending heart center upwards towards ceiling overpowering chest cavity squeezing shoulder blades closer together all about balancing body into this posture create harmony sustaining active engagement for approximately 30 secs.. Release by hugging knees towards hips & rocking gently back down onto floor chest resting on thighs 🙂

Tutorial Video: https://www.youtube.com/watch?v=pAe1w3qnKjQ

Breathing Exercises

Breathing is a fundamental part of yoga, as it helps to increase the amount of oxygen ingested into the body and harmonize one’s energy. Some key breathing exercises that can be employed to enhance your yoga practice are diaphragmatic breathing, ujjayi breath, spinning the air, alternate nostril breathing and lion’s breath.

Diaphragmatic breathing is a deep form of abdominal breathing which activates the diaphragm (the dome-shaped muscle responsible for respiration), thereby allowing more oxygen to enter in and toxins stored in our organs to release systematically out of our body. Diaphragmatic Breathing helps open up the rib cage for easier chest expansion as we inhale and also teaches us how to center our attention on the breath bringing us deeper within.

Ujjayi Breath is an ancient technique used in pranayama (yogic breathing) which involves constricting the muscles around your throat to create a gentle humming/hissing sound as you exhale and inhale slowly through your nose. This helps heat up and soften muscle tissue while providing a focusing rhythm similar to meditative chanting. It also aids in regulating the heartbeat, allowing you to maintain control over your body during moments when physical exertions become intense.

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Spinning The Air is an advanced practice involving circular or figure eight motions made with either hand or with both together in front of your face at various heights with one arm moving counterclockwise while other moves clockwise like spinning tops with each movement lasting few seconds and gradual acceleration into it execution leading towards deceleration during its termination completing each cycle then returning arms back home position from where it all begun. This technique helps activate circulation around nasal passage aiding nasal dissipates warmness among pharynx helping take away sensation related soreness potentially eliminating any potency certain poses may present provided posture was coming from correct place within individual’s anatomy makeup.

Alternate Nostril Breathing puts focus on using right and left side nostrils separately thereby engaging both halves of brain simultaneously strengthening mind’s ability towards relaxation yet doing so without feeling lethargic simultaneously invigorating physical form inside out while recalibrating nervous system under guidance body’s wisdom toward healthier life embodiment outside traditional meditation setting if that goes against personal preferences

Lion’s Breath consists of taking a deep inhalation where after its termination makes facial expressions leaving eyes wide open mouth slightly stretch outward tongue sticking out vigorously against cheeks while simultaneously trying offer firm pressure including fists across shoulders before releasing air through nose violently exaggerating further facial expressions letting inner joy reflect onto entire environment surrounding moving person forward excitedly proclaiming atop mountain united no longer perceiving weighty mental cross-burden carried prior but now danced joyously trumpeting forth freedom most magnificent vast! Such breath reminds individual capable let feelings truly proceed effortlessly making clear being doesn’t need upset about something happened or might happen soon sky full possibilities ready pop any second adding spark actual existence arising light chosen path personal story proud assuredly grand humbly pursuing aspirations aligning peacefully sense true security settlement comfortably ours well wish rest lives whistling along bumble bee melody sweet also noisily zany request fulfilled!

Relaxation

Visualization: Visualize something that brings you peace and joy, such as a place, a person, or an activity. Focus your thoughts on this image and concentrate on the peaceful feeling it gives you.

Grounding: Grounding is a technique to help you be present in the moment and focus on being in the here and now. To do this, notice five things you can see, four things you can touch, three sounds inside your environment, two textures (smooth or rough), and one smell that reminds you of something calming.

Breathing Techniques: Take some deep breaths in through your nose and out through your mouth at least ten times. Feel the air passing through your body as you inhale and feel the tension leaving with each exhale. This will help relax your body and set the stage for further relaxation techniques.

Conclusion

Yoga has been proven to have extremely positive effects on one’s health, mental clarity and emotional wellbeing. Research shows that by simply committing 20 minutes a day to practice yoga could be enough to see marked improvements in how one functions each day. In addition to Relaxation, Breath-work and Meditation, doing physical postures is just another way of achieving deep levels of mind body connection. You will likely feel lighter, more energetic and focused for the rest of the day after your practice has finished.

So, why wait? Start dedicating 20 minutes a day to yourself, your well-being, and start feeling the amazing benefits that come with yoga! Even if it doesn’t seem like you are feeling any immediate effects – stick with it as you never know what transformations may arise in the future. Believe in yourself and trust that once taking those first steps into a daily yoga practice something incredible will happen within yourself in no time!



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