All-Day Yoga

Poses for when you can't go to class—but really need to

The busier you are, the more likely you are to need yoga in your life. "Many people don't realize they hold tension in their bodies that can contribute to back, neck, and head pain," says physical therapist Judith Hanson Lasater, Ph.D., author of 30 Essential Yoga Poses. "Yoga is like a speed bump that slows you down so you pay attention to your body." And that extra attention can keep you going strong.

On those days when you just can’t make it to class or set aside the time for a complete workout, practice these essential moves.

7 a.m.: In the Shower

• Belly-breathing: Tones and strengthens your abdominal muscles and can relieve headaches.
• Perk: Doing it in a steamy shower can help clear your sinuses.

Stand tall with the water against your back. Place your palms on your abdomen, with index fingers near your navel. Relax your belly and inhale deeply through your nose so your abdomen expands against your hands. Then exhale completely, pulling in your abdominal muscles to force out all the air, and make an Om sound, feeling the vibration. If you'd prefer, use another sound or a word such as "home" or "calm." Do three times.


8:30 a.m.: During the Commute

• Twist: Prevents headaches and neck and shoulder pain.
• Perk: Defuses road rage and distracts from traffic.   
  

Sit tall, pressing your buttocks into the seat and lifting the top of your head toward the sky. Keep your chin level and feet flat on the floor. Place your right hand by your right hip and your left hand on the steering wheel at the 3 o'clock position. Inhale and lengthen your spine. Exhale, gently press your hands into the seat and against the wheel, and twist to the right as far as you comfortably can. Holding that position, inhale and lengthen. Then exhale and twist farther, but don't strain. Inhale and return to the starting position. Do one time to each side.


11 a.m.: At Work 

• Back Bend: Relieves upper-back and neck tensions.
• Perk:  Sudden, decaffeinated burst of energy.

Sit on the edge of your chair with your feet flat on the floor. Place your palms with fingers facing forward on the seat behind your hips. Inhale and lengthen your spine, reaching the top of your head toward the ceiling. As you exhale, press your palms into the seat and roll your shoulders back and down. Inhale and lift your chin and chest, gazing toward the ceiling. Don't drop your head back. Hold for two or three deep breaths.  


1:30 p.m.: While Making Calls

• Meditation: Don’t pick up on ring one. Instead, use the interruption as an opportunity to do this 6-second tranquilizer.
• Perk: You radiate calm, cool, and collected to your caller.

When the phone rings (or the computer boots up or a Web site loads), stop what you're doing, lengthen your spine, and take a deep belly breath. Picture yourself at a relaxing spot, such as floating in a lake (close your eyes if it helps), and relax your upper-body muscles. Then smile and pick up the phone on the second or third ring.


6:30 p.m.: While Cooking

• Down Dog using the chair: Releases built up spinal tension and lengthens back of legs.
• Perk: shoulder, arms, wrist, and hand muscle lengthener.

Place your palms shoulder-width apart on a countertop or the back of a chair. With your feet hip-width apart, bend forward at the hips and walk your feet back until your upper body is parallel to the floor and your legs are directly beneath your hips. Keep your neck in line with your spine. Inhale deeply, then exhale as you press your palms into the counter and reach your hips back, feeling the stretch from your fingertips to your shoulders to your back and down your legs. Hold for two or three breaths.    


9:30 p.m.: When Relaxing

• Legs Up the Wall: This relaxing, restorative pose helps you unwind and get to sleep quickly.
• Perk: Relieve varicose veins, leg cramps, and foot swelling.

Set a timer for 5 to 15 minutes. Sitting on the floor next to a wall, lie on your back as you swing your legs up the wall. Your butt should be as close to the wall as comfortably possible and your legs straight but relaxed. Focus on the sensations of your breath as you inhale and exhale. If your mind wanders, bring your attention back to your breath (closing your eyes may help you stay focused). When the timer rings, hug your knees to your chest and roll to your side to sit up.



This article appeared originally in Prevention. Visit prevention.com for more.

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