20 Minutes to Relaxation: Yoga

Yoga and Pilates take on a full-body holistic approach to fitness and make you feel fabulous afterward.

Yoga and Pilates will improve your posture, eliminate muscle aches and soreness, and leave you with a lean, lithe body in under 20 minutes.

In today’s fast-paced world, finding moments of calm and rejuvenation is essential. Incorporating yoga into your daily routine can not only enhance your meditation practice but also give your metabolism a healthy boost. In just 20 minutes, you can engage in a sequence that harmonizes body and mind, leaving you refreshed and energized.

New to Yoga? Begin with the basics!

Most of these poses are considered dynamic stretches, meaning they stretch your muscles in various positions while your body is in motion. Dynamic stretches wake up your central nervous system and boost blood flow to your tissues.

Stay Stronger, Limber, and Injury-free

Get ready to rev up your fat-burning muscle fibers and sculpt a sexier shape with this superfast yoga routine.

Lets Start! Complete the moves in order – first on your RIGHT then on your LEFT.

Hold each pose for five to ten breaths. Then do the series again, holding each pose for one breath. Repeat the one-breath series for a total of 6 sets. Finally, return to the long holds (5 to 10 breaths, alternating sides for 3 sets.

Exercise 1 – Down Dog Split

Start in a pushup position, then lift your hips and move into the downward-facing dog pose, keeping your legs straight and pressing your heels into the floor.

Lift your right leg straight back and up, keeping your right foot firmly flexed.

Imagine you are pressing your foot into the ceiling. This will be the position you return to after each move.

Downward Dog Split Yoga Pose Benefits

Exercise 2 – Half Crow Lift

From down dog split, lower your right leg and bend your knee in to the outside of your right arm as you raise your chest and shift your weight forward.

Keep this move slow and controlled.

Make it harder: move your shoulders in front of your wrists, bend your elbows, and try to lift your left foot off the ground as much as possible.

Half Crow Lift Yoga Benefits

Flying Crow Pose (Eka Pada Galavasana) is a great yoga pose for increasing arm and core strength, opening your hips, and improving balance. 

Exercise 3 – Knee to Forehead

From down dog split, slowly lower your right leg as you raise your stomach and hips, round your back, and bring your knee toward your forehead, keeping your toes pointed and core engaged.

Tuck your chin toward your chest, and extend your upper back forward through your shoulders.

Knee to Forehead Yoga Pose Benefits

Exercise 4 – Warrior III

From down dog split with your left leg elevated, and put your left foot between your hands.

Raise your arms off the ground and shift your weight onto your left foot as you raise your right leg.

At the same time, bring your torso forward until it is parallel to the floor, reaching your arms forward. Flex your right foot, pointing your toes down.

Warrior III Yoga Pose Benefits

Finally, take 5 minutes at the end of your practice to sit quietly in meditation, in Shavasana or corpse pose, observing the sensations in your body and the stillness of your mind. This reflective pause integrates the benefits of your yoga practice, leaving you feeling centered and rejuvenated.

Here is an amazing website that demonstrates all of the poses if you need any additional guides!