Yoga series - Part 2/4
BLOG BY LISA HORGAN
Energising yoga routine for any time you need a boost ✨
Woke up feeling sluggish? Feeling blugh after lunch? Can’t keep your eyes open at your desk?
Rather than reaching for that coffee or infamous afternoon sugar hit, we recommend trying this simple 5-minute yoga routine, you can do this pretty much anywhere with little space and no props required!
Each of the following postures are designed to flow into the next creating an energising 5-minute yoga sequence.
#1 Cobra (Bhujangasana)
Let’s begin lying down on your mat belly down. Position your hands/palms flat to the floor either side of your chest with your elbows in by your side. Keep your chin forward on the floor, looking forward. Take a deep inhale breath as you push up from the ground, keeping your elbows in close to your body. Gently push the floor away and hold for a moment, exhale slowly at the same time as you relax your chest back towards the floor.
Repeat this up to 10 times breathing deeper as you go through the flow.
#2 Child's Pose
From Cobra position push the floor away sit on your heels, separate your knees and relax your chest towards the floor. This is child's pose (visit our last blog for a more detailed description) and it is a great hip opener. If it feels too much for you, you can always bring your knees closer together and the posture will work more into the lower spine.
Only do what feels comfortable, especially if you’re new to the practice. Breathe deeply, send your breath to those parts of the body that feel tight, the tension should melt away a little with each breath.
Take 10 breaths here, each time allowing your chest to sink closer to the floor.
#3 Side Stretch
Still in Child's Pose, keep your seat to your heels and gently walk your hands to the right side of your mat. Place your left hand on top of your right. You should feel a gentle stretch down the left-hand side of your torso. Breathe 5-10 breaths. Slowly walk your hands over to the left-hand side of your mat, place your right hand on top of your left and repeat those 5-10 breaths. Finally, walk your hands back to centre, returning to child's pose.
#4 Downward Dog (Adho Mukha Shvanasana)
From child's pose, gently push up into downward dog (See our last blog for a more detailed description) spend a few breaths here walking out the legs bending one knee at a time.
Flow sequence
#1
From downward dog take an inhale breath and life the right leg into the air as far as you can, allow that right hip to open up, take a few breaths.
#2
On the next exhale breath step that right foot forward into a low lunge. Place your hands on your right thigh, just below your knee and take 5-10 breaths here (You can drop that back left knee here to the floor if it feels too intense)
#3
Place your both hands on the floor to frame that right foot, then send the right foot back to meet the left moving into a plank position. Keep your core tight and activated here.
#4
On the next inhale, move into upward facing dog. Keep your gaze up, and don't collapse into your lower back. Make sure your core is engaged and glutes are activated.
#5
Exhale and return to downward facing dog. Repeat on the other side, now lifting the left leg to begin, and finish back in downward facing dog.
#6
From downward dog slowly walk your feet forward towards your hands, hang here like a rag doll, you can slightly bend the knees if too intense. Relax your face, relax your neck, slowly sway from side to side. You can grab your elbows if you like or just allow your arms to hang. 5 deep breaths here.
#7
On the next inhale slowly begin to come up, arms stretched out either side of your body meeting in prayer position over your head, look up. Bring your feet together, slowly palms move down the centre line of your chest, allow your gaze to follow your palms. Now close your eyes take 5 breaths here. Relax your arms down by your side, standing tall in Tadasana to complete your practice.
We hope this gives you some relief from those slumps we all feel. Stay tuned for next week where we will release part 3 of this 4-part series. Remember, you can do this series from anywhere, at any time. Yoga doesn't need a fancy studio! 💕
Check out this series from part 1 - back pain 👇
Lisa Horgan
Lisa is a contributing writer for Truth Naturals. Her experience originating from being a certified holistic health coach, blogger and yoga teacher for 10 years. Lisa is extremely passionate about health and wellness, natural remedies and plant-based nutrition. You can find her on Instagram at @livesimplylisa
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