10 Minute Yoga Stretch
The Revolved Triangle
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: digestion, respiration, balance
Contraindications: back injury, migraines, low blood pressure, sleeplessness,
diarrhea
The revolved triangle focuses on stretching and building strength throughout
your legs. At the same time, it opens your spine and hips. It can improve and
energize your breathing by opening up your chest and stimulating your
abdominal organs. Experts believe the revolved triangle can help with
constipation and sciatica, it can improve your digestion, help with back pain, and
enhance your balance.
Beginners may find it helpful to approach this pose with a narrow stance and to
use the help of a wall to secure their back heel in place. If you have ever had a
spine or back injury you should avoid the revolved triangle. Individuals with
migraines, low blood pressure, sleeplessness, headaches or diarrhea should also
avoid this pose.
Begin by standing in mountain pose. Stand tall and straight, this time
with your feet about three feet apart. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels. Breathe deeply.
Raise your arms parallel to the ground with your palms facing down.
Stretch both arms out from your sides; this will widen your shoulder
blades.
Keeping your legs straight, pivot to the right on the balls of your feet; then
plant your heels on the ground. To stabilize your balance, lift your toes
and point your left foot slightly to the left. Lift the toes of your right foot
and point your right foot slightly to the right.
Breathe out again, twisting your body even more to the right and bring
your torso down over your front leg. Place your left hand on the ground
on either side of your foot. Let your left hip lean down toward the
ground. If your right hip rises up toward your shoulder when you do this,
press the outside of your right thigh to the left; this should shift your hip
away from your shoulder. If needed, you can push your right thumb into
your hip to help your body move correctly.
Newcomers to this pose should keep the head steady and look ahead or
down to the ground. More experienced individuals can turn their heads to
gaze at their thumb.
Press your arms away from your body using force through the middle of
your back. Bear your body weight on your heels and on your front hand.
Stay in this position for 30 to 60 seconds. Breathe out, release your body
from the twist, breathe in and move your body up.
Repeat this process, this time pivoting to your left.
The Warrior
Level: Beginner
Total Time: 30 to 60 seconds
Indications: sciatica, circulation, respiration
Contraindications: high blood pressure, heart problems, modifications for
shoulder injury, neck injury
The Warrior pose builds strength in your lower legs, arms, shoulders and back
muscles while stretching your groin, stomach, lungs, chest, shoulders, and neck.
It is a great warm up before tackling other poses that involve a backbend. The
warrior is great for treating sciatica.
Beginners may find it helpful to raise their back heel on a block to help stay
grounded in this pose. If you experience high blood pressure or have heart
problems, you should avoid this pose or consult with an experienced yoga
instructor before using it. Those who suffer from shoulder complications should
keep their arms horizontal throughout. If you suffer from neck complications
you should keep your neck straight and avoid looking up.
Begin by standing in mountain pose. Breathe out and step forward with
your right leg, planting your foot about three feet ahead of the left leg,
with your right knee bent and your left heel planted on the ground.
Point your left toes slightly to the left and your right toes slightly to the
right. This will help stabilize your balance.
Raise your right arm toward the sky with your palm facing to the left.
Pull your shoulder blades together and down.
Keeping your left heel pushed into the ground, breathe out and bend your
right knee over your right ankle until your shin is perpendicular to the
ground. Stretch through your arms and raise your rib cage away from
your abdomen. With this movement, you should feel your chest, stomach
and the back of your arms and legs rise up. You can keep your head in
place and stare straight ahead or you can turn your neck at gaze up at your
right hand.
Stay in this position for 30 to 60 seconds.
To release yourself from this pose, press your heels into the ground and
straighten your right knee while actively stretching your right arm up and
pulling it back. Step back, bringing your right leg back beside the right
hand. Both feet should be turned straight forward.
Take a couple of breaths and then repeat, stepping forward with your left
leg.
The Warrior 2
Level: Beginner
Total Time: 30 to 60 seconds
Indications: backache, carpal tunnel syndrome, osteoporosis
Contraindications: diarrhea, high blood pressure, modification for neck injury
The Warrior 2 pose focuses on building strength in your legs and ankles while
stretching your shoulders, chest, lungs and groin. It can energize your
abdominal organs, improve your stamina, treat backache, and relieve pain
caused by carpal tunnel syndrome, osteoporosis, and flat feet. Those who have
problems with diarrhea or high blood pressure should avoid this pose. Those
who suffer from neck problems should keep their neck aimed straight ahead
rather than turning it in this pose.
Begin by standing in mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Raise your arms parallel to the ground and actively reach them out. Keep
your shoulder blades broad and your palms facing the ground.
Step forward on your left leg, planting your foot straight in front of you.
Point your left foot slightly to the left and point the toes of your right foot
at a 90-degree angle outward, to the right. Align your heels in a straight
line under your body and tense your thighs to support your body. Rotate
your left thigh slightly out so that the middle of your left kneecap is over
your left ankle.
Breathe out and bend your left knee until you approach a right angle with
the ground. Straighten your right leg and press your right heel into the
ground to anchor it. Extend your arms straight out from your shoulder
blades while keeping your torso upright over your pelvis. Your left arm
should be directly over your left leg while your right arm is above your
right leg. Gently tuck your hips under. Rotate your head to the left and
gaze out past your left hand.
Stay in this position for 30 to 60 seconds.
To release yourself from this pose, breathe in, step back until your feet are
together and pointing straight ahead. Your arms will return to your sides.
Repeat this process, this time stepping forward with your right leg.
The Reversed Warrior
Level: Intermediate
Total Time: 5 breaths
Indications: carpal tunnel syndrome, sciatica, flat feet osteoporosis
Contraindications: injury to hips, back, or shoulders, diarrhea, high blood
pressure
The Reversed Warrior
The reversed warrior focuses on building strength in your legs while stretching
your shoulders, groin and chest.
Begin in the warrior 2 pose. Your right leg should be ahead of you with
your knee bent.
Raise your arms straight out to your sides with palms down. Then drop
your left hand down and back to rest on the back of your leg.
Raise your right hand into the sky and stretch your arm back over your
head, keeping your legs stable. Stare up and back, following your right
arm with your eyes
Exit this pose by straightening your torso and lowering your right hand to
The Warrior 3
Focus: Ankles
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: posture, balance, memory, concentration
Contraindications: high blood pressure, injury to legs, hip, back, or shoulder
The warrior 3 strengthens your legs and ankles as well as your back muscles and
shoulders. It can enhance your posture and increase your balance. Experienced
yogis often transition from warrior one to warrior three by extending their arms
over their heads, breathing out and bringing their body toward their forward leg.
Beginners may find it difficult to balance on one foot; feel free to touch a wall
with a hand or a shoulder to support your balance. If you have problems with
high blood pressure, you should avoid this pose.
Begin by standing in mountain pose. Stand tall and straight with your feet
separated enough to feel stable. Establish a solid connection with the
ground by shifting your weight distribution so that it is equally divided
between the base of your big toes, the base of your little toes, and both left
and right sides of your heels.
Breathe out and fold your body into a standing forward bend. From there,
breathe out and step your left foot straight behind you into a deep lunge.
Keep your right knee bent at a 90-degree angle. Rest the middle of your
torso on the center of your right thigh and brace both sides of your right
knee with both hands. Squeeze your hands into your knee, raise your
torso slightly, breathe out and slightly turn it to the right.
Extend your arms forward, keeping them parallel to the ground with
palms facing. Breathe out and press the top of your right thigh backward,
pushing the heel of your right foot into the ground. Straighten your left
leg and raise your right leg straight behind you at the same time. Press
your tailbone into your pelvis to create resistance as you raise your back
leg.
Shift your body forward by transferring most of your body weight onto
the ball of your left foot. Straighten your left knee to anchor the heel of
your left foot firmly. At this point, your body, arms and raised leg should
be parallel to the ground. If your abdomen is tilted, release the hip of
your raised leg downward until your hip points are even. Extend your
back leg behind you, as you reach forward with your arm. Raise your
head slightly and gaze forward without crimping the back of your neck.
Stay in this pose for 30 to 60 seconds. To release yourself from this pose,
breathe out and come out of the lunge. Place your hands beside your right
foot. Breathe out; bring your left foot forward until it is parallel with the
right and you’ve returned to a forward bend.
Stay in the forward bend for a few breaths and then repeat the process
with your left leg extended behind you.
The Lotus
Focus: Ankles and Knees
Level: Advanced
Total Time: 5 seconds
Indications: stimulate bladder, digestion, lowers blood pressure
Contraindications: knee injury, ankle injury
The lotus stretches your knees and ankles while energizing your abdomen,
bladder, and spine. Individuals with a knee or ankle injury should avoid this
pose.
This pose is not for beginners; it is more difficult than it looks. However, many
intermediate to advanced practitioners find this position helpful for clearing the
mind.
Begin by sitting in the staff position, with your torso tall and your straight
legs pointing out in front of you.
The key to performing the lotus safely is to open up your hip joints. Start
by rotating your right thigh outward from the hip socket and bending your
knee, closing it completely. This will help to protect your knee from
injury.
Place your right hand underneath the right knee and with your left hand
hold your right foot. Keeping your knee and foot the same distance from
the floor, Lift the lower leg with your hands and move it over until your
right foot is atop your left hip.
Rotate your left hip out and draw your left foot as close to your body as
possible. Keeping your left knee and foot the same distance from the
floor, lift the leg with your hands and slowly and smoothly bring it up
toward your body, placing your left foot atop your right hip.
At first, only hold this position for a few seconds before releasing first
your left foot and then your right foot, returning to the staff position.
With repeated practice over a span of weeks, you will be able to sustain
the lotus position for a full minute with ease.
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