10 Poses in 10 Minutes

I've been teaching yoga for fifteen years and the question I'm asked the most is “what can I do about (fill in the blank with your latest ache or pain)”. This question is a tricky one to answer because there are so many variables. I normally suggest a private session or recommend that they visit a physician, acupuncturist, or a massage therapist, depending on the problem. Another question that I hear a lot, and one that is much easier to answer, is what do I recommend for home practice when the student doesn't have a lot of time or they're traveling and can't get to a class. I've compiled a list with some brief instructions on the top ten poses I recommend for students with limited time. It just takes ten minutes a day to keep your joints healthy and to help still your mind. Here is the sequence I have been recommending to students for years, and it's also my go to routine when I don't have a lot of time:

1.Easy-seated pose (Sukhasana)-Sit on your mat with legs crossed in whatever fashion you are comfortable with, spine tall, and focus on your breath for one minute. Taking deep inhales and exhales through the nose. If you are not comfortable sitting flat on your mat roll up a towel and place it directly under your sit bones to tip the pelvis slightly forward.

2.Mountain pose (Tadasana)-Stand at the top of your mat with your feet either hip width apart or feet side by side. Stand erect with arms at sides or palms at your heart pressed together in prayer pose. Find a focal point to place your gaze on and take a few rounds of deep inhale/exhale. Try to focus on grounding down through your feet as though you are a tree rooted to the earth.

3.Upward salute (Urdhva Hastasana)-From mountain pose inhale as you stretch your arms up beside your ears, folding the spine back only as far as you feel safe and comfortable, and lifting your heart upward. Inhaling on the upward movement and exhaling return to starting position. Do this five times.

4.Forward fold (Uttanasana)-From upward salute, as you exhale, hollow out your belly and keep your legs firmly engaged with a soft bend in the knee, as you fold forward, letting your arms, head, and shoulders hang heavy. Breathe here for a few rounds. Move to step 5.

5.Half forward fold (Ardha Uttanasana)-From forward fold, as you inhale, lift the sternum toward the front of the room, rest the hands on the legs, straightening out the elbows, and arch the torso away from the thighs, keeping the neck long. Move to step 6.

6.Plank pose (Utthita Chaturanga Dandasana)-Step back the length of your mat from the forward fold with first the right foot, then left, keeping your feet hip width apart and the wrist directly under your shoulders, sinking your buttocks to create a plank from head to feet. Hold for a few rounds of breath. If you need help maintaining this pose drop your knees to the floor, keeping the plank position from knee to head. Move to step 7.

7.Cobra pose (Bhujangasana)-Lower your body to the ground from plank as you exhale, you can drop your knees if you need help lowering to the ground. As you inhale, flatten the tops of the feet onto the mat leading with your sternum, lift the head and chest upward creating a slight backward bend. Make sure to keep your hands firmly planted on the mat and your shoulders relaxing down your back. Move to step 8.

8. Downward-facing dog pose (Adho Mukha Svanasana)-From cobra, as you exhale, curl your toes back under, feet still hip width apart, and push into your hands and feet, giving a slight bend in the knees or even placing them on the ground to help you press up, pushing the body upward, lifting the tailbone toward the sky, creating a tent like position with the body. Lengthen out of the arms and gently press your weight toward your thighs, straightening the legs as you sink your heels toward the floor.

*Note:Steps 2-8 constitute a Sun Salutation A. I do 4 or 5 rounds before cow-cat pose to warm up.

9.Cow-Cat pose (Bitilasana)-Drop from downward-facing dog to your hands and knees. At this point you should be on your hands and knees in a table like position. On your inhalation (imagine the movement originating at your naval) lift your tailbone toward the sky, lift your sternum toward the front of the room, and drop the belly toward the floor, gazing toward the top of your mat. As you exhale (again movement originates at the naval) drop your head and tailbone toward the floor and round your back toward the sky. Moving on the inhale and the exhale repeat cow-cat for one minute.

10.Easy spine twist (Supta Matsyendrasana)-Start by laying on the floor on your back, legs extended. Bend your right knee toward your chest, resting the right foot on the left inner thigh, put your left hand on the right knee, and extend your right arm out shoulder height. As you inhale roll onto your left hip, as you exhale gently press the bent knee to the left and drop your gaze to the right. Keep both shoulder blades on your mat and hold for one minute. Repeat on the other side.

Corpse pose (Savasana)-From easy spine twist stretch your legs down the length of the mat and drop your arms out to your sides, palms turned up. Close your eyes and rest on your back. Allowing your body to relax and the breath to return to its natural state. Stay in corpse pose at least a minute observing the sensations in your body.

This is a good series that can be done quickly and in a limited space. If you don't have a yoga mat it can be done on the floor or on a towel. Traditionally yoga is practiced with bare feet to avoid slipping, it is also not a good idea to practice with lotion on your hands and feet for the same reason.