Adding Pranayama at the start of a short practice is a great way to step up your time on the mat. Getting you fired up and energized right off the bat.
These 7 pranayama and asanas can be done in just 10 minutes and will make a significant impact on the rest of your day.
No props are required.
1. Breath of Joy – Begin standing, with feet hip width distance apart. This breath is done with three inhales through the nose, followed by one exhale out the mouth. For the inhales brings the hands up in front, out to the side, then overhead. With the exhale, fold down and sweep the hands back. Keep a soft bend in the knees as you go. Do about 10 rounds.
2. Kundalini Breath – Come to kneel, sitting on the heels. Bring the fingertips to the shoulders with the elbows lifted up as high as the shoulders. Inhale to twist to the left, exhale to twist to the right. Breathing through the nose for both. Go back and forth with the breath. Repeat for about 30-60 seconds.
3. Gate Pose – Come to tall kneeling with the hands on the hips. Step the right foot out to the side. Planing the outer edge of the foot down. Reach the left hand up and over. Gently pulling the left shoulder back for a big side body stretch.
4. Side Plank Variation – Lower the left hand down and reach the right hand up towards the sky. Inhale, squeeze and lift the right toes up to hip height. Exhale, tap the toes down. Inhale to squeeze the toes back up. Repeat about 5 times. Then use the obliques to lift back up.
Repeat 3 and 4 on other side.
5. Downward Dog – Come to hands and knees, with palms shoulder width apart and feet hip width. Tuck the toes and lift the hips up and back. Create space. Paddle the legs out, bending into one knee and pressing the other heel down.
6. Low Lunge – Step the right foot through between the hands at the top of the mat. Lower the left knee down. Keeping the knee over the ankle. Reach the arms up. Bringing the palms together to touch and gaze up in a little back bend. Lower the hands down, step back. Repeat on the other side.
7. Seated Twist – Come to a seat. Bringing the right hand to the left knee. Reach the right fingers back behind you. Inhale to lift and lengthen. Maintain the length as you twist to the right. No slouching or contracting. Repeat to the other side.
These poses come from a 10 minute all levels morning yoga class I recently shared.
Kassandra
