A 30-Minute Yoga Sequence For Overwhelmed Lives

While juggling the demands of a demanding career, a too-long to-do list, and maintaining some semblance of life aside from doing and accomplishing, it often seems impossible to find time for yoga or even to commit to an online class.

The time you set aside to practice gives you a sense of grounding, contentment, and clarity that you can deal with whatever is preventing your regular exercise.

This exercise is comprehensive enough to open your chest and shoulders, strengthen your back, arms, and core muscles, and remind you to breathe. You’ll feel refreshed!

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Here is a 30-minute yoga sequence for busy days

Go at your own pace. Stop whenever you need. Let your approach slip into the rest of your day–rather than force.

Balasana (Child’s Pose)

Get on your hands and knees. Knees should be a little wider than hips and toes together.

Relax your hips and rest your forehead on the mat. Put your elbows on the floor and extend your arms. Breathe deeply.

Set yourself up for success by taking some time and taking deep breaths.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Bring both hands to shoulder-width distance from your shoulders in Child’s Pose on hands and knees.

Down Dog should look like an inverted V, but if your hamstrings are tight, you should keep your knees slightly bent.

Bend one knee and straighten the other to warm up your calf and hamstring muscles.

Utkatasana (Chair Pose)

Keep your feet and knees hip-width apart and bend your knees, shifting more weight to your heels. Look straight ahead and lift your chest. Stretch your arms up diagonally so you appear like a “Z.”

Keep your knees bent as if you were still sitting on a chair. As you inhale, raise your arms and chest slightly higher; as you exhale, swing your arms back and down, so your chest is closer to your thighs. Repeat at least five times.

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Anjaneyasana (Low Lunge)

Get down into Chair Pose and then back up to Standing Forward Bend. Raise your hands toward the ceiling. As you inhale, step your left foot back and lower your knee.

Put your proper fingertips on a mat or block and lean over to the right. Reach your left hand over your ear, elbow bent, and fingertips reaching toward the right.