- July 16, 2018
- Posted by: Stephen Coleclough
- Category: Yoga
If you have a busy lifestyle it can be very difficult to find the time for a 60 or 90 minute yoga session.
That’s particularly true if you have to travel to get to your yoga classes.
Fortunately, yoga can still be very effective even if you only perform a few poses each day.
This guide will share some poses that are particularly useful for busy people and offer a few tips for fitting more yoga into your busy schedule
The 5 best yoga poses for busy people
The following yoga poses are ideal for busy people because they target multiple parts of the body and can be performed quickly.
They will help you to improve your flexibility and strength even if they only performed for 5 or 10 minutes per day.
When you combine all 5 poses, you are getting a very thorough workout that targets many muscle groups and is very beneficial for your health.
Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This seated pose will tone and strengthen the abdominal muscles, stretch the spine, and open the shoulders while increasing flexibility in the hips and spine.
It also cleanses the internal organs and helps with digestion of food.
Watch this video to learn Half Lord of the Fishes Pose.
Warrior I Pose (Virabhadra’s Pose)
This is one of three variations of the Warrior Pose.
It represents the spiritual warrior, who bravely battles self ignorance (avidya) — which is the cause of all of our suffering.
It is a very powerful pose that strengthens the legs, knees, groin, abdominals, ankles, back, and obliques.
Warrior I is an excellent pose for relieving stress and opening up your Manipura chakra.
Watch this video to learn Warrior I Pose.
Cobra Pose (Bhujanga Pose)
Many busy people suffer from back problems.
That’s because they often work long hours, either sitting down for long periods or performing strenuous activities that are difficult on the back.
Cobra Pose is one of the best poses for tackling back soreness.
It strengthens the lower back muscles which helps to safeguard against injury and prevents muscle soreness.
It also corrects rounded shoulders, which often occur in people who spend many hours sitting down as they work.
Watch this video to learn Cobra Pose.
Boat Pose (Paripurna Nava Pose)
The Boat Pose is simple to perform and very beneficial.
It will tone and strengthen abdominal muscles, stretches the hamstrings, improves balance, as well as strengthening the spine and hip flexors.
It is also very effective at relieving stress, improving confidence, and stimulating various internal organs.
Watch this video to learn Boat Pose.
Tree Pose (Vrksasana Pose)
Tree Pose is useful for improving your balance, posture, coordination, and confidence.
It will also increase flexibility in the spine, open the heart chakra, and strengthen your legs.
Watch this video to learn Tree Pose.
Tips for fitting yoga into your busy schedule
Here are a few simple tips to help you find more time for yoga each day.
Combine yoga with other daily tasks
Even busy people have short periods of unavoidable downtime each day.
This might include waiting 5-minutes for your coffee machine to heat up or for your dinner to cook.
Use these short segments of time to perform one or more of the poses listed above.
Anytime you are waiting for something, squeeze in some yoga!
Try yoga with the kids
If you are a busy mum or dad, start practicing yoga with your kids.
They will enjoy learning yoga poses because they get to spend quality time with you.
Your kids will also obtain the same great benefits that you enjoy from yoga practice.
Wake up earlier to perform yoga
Performing yoga first thing in the morning is an excellent way to start the day.
It helps you wake up, engages your body, and provides with you additional energy for the day.
Even a 10 or 15 minute yoga routine will have a positive impact on your day.
Break up your work day with yoga
If you work at home or have your own office, use yoga as a way to give yourself a short break during the work day.
It will give you a chance to stretch your muscles and reduce your stress levels.
Most people find that performing a few yoga poses throughout the day actually helps them to be more productive.