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    5-Minute Yoga: A More Energetic, Focused, and Balanced You in Just 5 Minutes a Day
    5-Minute Yoga: A More Energetic, Focused, and Balanced You in Just 5 Minutes a Day
    5-Minute Yoga: A More Energetic, Focused, and Balanced You in Just 5 Minutes a Day
    Ebook572 pages2 hours

    5-Minute Yoga: A More Energetic, Focused, and Balanced You in Just 5 Minutes a Day

    By Adams Media

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    About this ebook

    Find the perfect way to take a meaningful break and relax your mind and body in just five minutes with this handy, portable guide featuring 100 different yoga sequences to improve focus, mood, energy level, and more.

    In 5-Minute Yoga, you’ll find 100 yoga sequences that can help you refresh your body and mind in only five minutes. Each sequence—designed to provide a specific benefit to your body, mind, and spirit—contains a detailed explanation with illustrations of each pose so it’s easy to follow along.

    This guide also includes a glossary with illustrations and short explanations of each yoga pose featured throughout the book—perfect for beginners! Whether you need a quick moment of peace during a hectic day or a chance to promote strength and flexibility to benefit your body, 5-Minute Yoga is sure to give you the restart you need.
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateJan 2, 2018
    ISBN9781507206331
    5-Minute Yoga: A More Energetic, Focused, and Balanced You in Just 5 Minutes a Day
    Author

    Adams Media

    Adams Media, an imprint of Simon & Schuster, informs, instructs, and inspires readers across a variety of lifestyle categories by providing the content they’re looking for, from the experts they follow and trust. From New Age to Personal Finance, Cooking to Self-Help, Adams Media researches, identifies, creates, and distributes accessible content with implicit discoverability. Embodying a uniquely flexible “ground-up” publishing model, Adams Media navigates within or between consumer categories as market opportunity dictates. These are the books people are searching for. 

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      5-Minute Yoga - Adams Media

      YOGA SEQUENCES FOR FOCUS

      So many things in the modern world compete for our attention. Let yoga help you strengthen your ability to shut out distractions and put your mind back in charge of your attention. After doing just one of these sequences, you will find yourself better able to concentrate on the tasks ahead.

      Focus Sequence 1

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up to the ceiling. Ground down through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs and reach your fingers toward the ground, bending as far as you can comfortably to release your lower back. Take 3 full breaths (15 seconds).

      3. Plank Pose: Exhale, plant your hands palms down, shoulder-width apart, and extend your legs behind you. Place your feet hip-width apart with your toes pointed down. Create one long line of energy from your heels to the top of your head. Inhale.

      4. Cat-Cow: Exhale and drop down to your hands and knees. Inhale, drop your belly, and arch your back, raising your tailbone. Lift your gaze as you find expansion across your chest. Exhale, arch your spine up, and lower your tailbone. Let your head hang heavy and look down between your thighs. Take 10 full breaths (1 minute).

      5. Bound Angle Pose: Sit up tall on your mat. Bring the soles of your feet together in front of you and let your knees drop out to the sides. Hold your feet in your hands and pull them in toward your inner thighs as far as you can comfortably. Bring your arms in flat against your torso and place your fingertips on the mat behind your hips. Take 20 full breaths (2 minutes).

      Focus Sequence 2

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up to the ceiling. Ground down through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Standing Backbend Pose: Exhale, bring your palms together over your head, and look up toward your thumbs. Stretch up from your hips as you arch slightly at the top of your back. Make this intentionally exploratory without forcing anything. Take 3 full breaths (15 seconds).

      3. Mountain Pose: Stand tall, inhale, and reach your arms straight up to the ceiling. Ground down through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      4. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs as you reach your fingers toward the ground, bending as far as you can comfortably to release your lower back. Take 5 full breaths (30 seconds).

      Focus Sequence 3

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 5 full breaths (30 seconds). Return your arms to your sides.

      2. Tree Pose I: Sink your weight into your left leg and draw the sole of your right foot up to the inside of your left leg. Place your foot either on your calf or your inner thigh, avoiding your knee, and splay your knee out to the side. Draw your palms to prayer at your heart center. Take 5 full breaths (30 seconds). Repeat Tree Pose I on the other side.

      3. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 3 full breaths (15 seconds). Return your arms to your sides.

      4. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs as you reach your fingers toward the ground, bending as far as you can comfortably to release your lower back.

      5. Standing Half-Forward Bend: For one breath in, place your hands on the chair in front of you and breathe. Create one line of energy from your tailbone to the top of your head. Plug your shoulders into their sockets and engage your shoulder blades together and down your back.

      6. Supported Legs Up the Wall: Lie down on your back facing a wall and bring your knees into your chest, positioning your buttocks close to the wall. Lift your hips and place your elbows on the ground (place folded blankets or bolsters under your lower back and hips, if you prefer). Straighten your legs and send your feet straight up to the ceiling, using the wall as support. Raise your arms to the sides of your head with your elbows bent and your palms up. Take 10 full breaths (1 minute).

      7. Basic Relaxation Pose: Extend your arms and legs flat on your mat. With your palms facing up, surrender to all effort and allow your body to melt into your mat. Let your muscles relax completely and allow all tension to drip off your fingertips and toes. Relax and breathe for 1 minute.

      Focus Sequence 4

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up to the ceiling. Ground down through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Chair Pose: Inhale, bend your knees, and sweep your arms up toward the ceiling. Sink your weight into your hips and let the weight sink all the way down into your heels. Squeeze your inner thighs together, keep your lower ribs in, and relax your shoulders away from your ears. Take 5 full breaths (30 seconds).

      3. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs as you reach your fingers toward the ground, bending as far as you can comfortably to release your lower back. Take 3 full breaths (15 seconds).

      4. Downward-Facing Dog: Exhale, plant your hands, and step your feet back behind you. Send your hips up high and fold your torso toward your thighs. Draw your thighs away from your kneecaps by engaging your quadriceps. Sink your heels toward the mat. Take 10 full breaths (1 minute).

      Focus Sequence 5

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Chair Pose: Inhale, bend your knees, and sweep your arms up toward the ceiling. Sink your weight into your hips and let the weight sink all the way down into your heels. Squeeze your inner thighs together, keep your lower ribs in, and relax your shoulders away from your ears. Take 5 full breaths (30 seconds).

      3. Chair Twist: Sit down sideways on a chair. Exhale and bring your palms to prayer at your heart center. Twist your torso toward the back of the chair, bringing your right elbow to the outside of your right thigh and grasping the back of the chair. Grasp the other side of the chair back with your other hand. Use your arms as leverage to peel your torso away from your thighs and twist open even more. Take 5 full breaths (30 seconds). Repeat Chair Twist on the other side.

      Focus Sequence 6

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Eagle Pose: Wrap your right arm under your left arm and bring your palms together. Bring your elbows in line with your shoulders. Wrap your left leg over your right and either wrap your foot all the way around your calf or use your foot as a kickstand. Squeeze everything in toward the midline of your body. Take 5 full breaths (30 seconds). Repeat on the other side.

      3. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs and reach your fingers toward the ground, bending as far as you can comfortably to release your lower back. Take 5 full breaths (30 seconds).

      Focus Sequence 7

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths (1 minute). Return your arms to your sides.

      2. Extended Hand on the Foot Pose: Shift your weight onto your left leg and draw your right knee up toward your chest. Grab your big toe with your right hand, using your index and middle fingers. Straighten your leg out in front of you as far as comfortably possible, keeping your shoulders directly over your hips and your chest open. Take 5 full breaths (30 seconds). Repeat Extended Hand on the Foot Pose on the other side.

      3. Standing Forward Bend: Exhale and hinge at your hips. Let your torso drape over your thighs and reach your fingers toward the ground, bending as far as you can comfortably to release your lower back. Take 5 full breaths (30 seconds).

      Focus Sequence 8

      1. Mountain Pose: Stand tall, inhale, and reach your arms straight up. Ground through the soles of your feet and squeeze your inner thighs together. Keep your lower ribs in and turn your pinkies inward to relax your shoulders away from your ears. Take 10 full breaths

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