A busy woman’s guide to 5 quick Yoga poses
In the whirlwind of daily priorities, finding time for yourself can feel like an absolute impossible task. But what if I told you, that just 10 minutes a day could be the key to living a healthy, happy, strong and balanced life?
In this blog we’ll be looking at quick, simple, yet powerful Yoga poses for busy women, just like you! We’ll look at the benefits of each pose and why making yourself a priority is a necessity, not a luxury.
QUICK YOGA POSE #1: PIGEON POSE
AFFIRMATION: My future is bright
Most of us have a love/hate relationship with this pose! Pigeon is a great way to open up the hips, release tension and help you feel grounded and calm - perfect for busy days! In just a few deep breaths in this pose, you’ll feel the stress of the day melt away, leaving you feeling rejuvenated and ready to face your next challenge.
POSE BREAKDOWN
SETUP: Start in a tabletop position (hands and knees), bring your right knee up towards your right wrist on the mat and extend your left leg out behind you. Pad up with a blanket under your foot and knee here, if needed.
ALIGNMENT: The front leg doesn’t need to be parallel with the top of your mat - think about this movement coming from your hip, rather than your knee. Use a block under your right thigh/right side of your bum here, if you need more support.
DEEP BREATHS: Lengthen through your spine as you breathe in and gently fold forward over the right leg, if this feels good for you. Allow your body to let go of any tension with every exhale and stay here for 5-10 deep breaths, depending on what time you have available.
AFFIRMATION: Try repeating the affirmation with every breath during this pose and when you’re ready, exit the pose the same way you went in to it and repeat on the other side.
BENEFITS
Improves flexibility in your hips, which is particularly good if you spend a lot of time at a desk or driving
It’s a great stretch for your glutes (your bum) and your lower back - an area where lots of us suffer!
Can also help if your digestion is sluggish, by helping move things along your lower abdomen
We tend to hold a lot of our emotional stress in our hips, regularly stretching them out can help keep stress & anxiety at bay
QUICK YOGA POSE #2 WARRIOR II
AFFIRMATION: I can and I will
An empowering pose that builds strength, focus and confidence. In just a few deep breaths, you can tap into your inner strength - ready to face whatever comes your way.
SETUP: Start at the top of your mat, with your feet hip distance apart. Keep your right foot where it is and take a big step back with your left foot. (You’re now facing the long edge of the mat, with your right foot facing forwards and your left foot at a 45 degree angle). Extend your right arm over your right leg and your left arm over your left leg, in a “capital T” position.
ALIGNMENT: Bend your right knee as deeply as feels comfortable, over your right ankle. Arms are parallel to the floor, stretching from fingertip to fingertip, mirroring the horizon.
GAZE FORWARD: Look over those right fingertips, channeling your Warrior focus.
AFFIRMATION: Try repeating the affirmation with every breath during this pose and when you are ready, exit the pose the same way you went into it and repeat on the other side.
BENEFITS:
Builds strength in lower body & legs
Increases stamina and focus
Stretches and strengthens your shoulders and arms
Improves mental strength and resilience
QUICK YOGA POSE #3 TREE POSE
AFFIRMATION: I believe in myself
Root down to rise up - Imagine standing tall like a tree, grounded yet standing tall and strong. Tree pose is here to help you find balance - physically and mentally. Try this pose whilst you are brushing your teeth, or waiting for the kettle to boil.
SETUP: Feel out the balance in your right foot, draw up through the arch of the right foot and feel the weight in your leg.
LIFT UP: Lift your left toes and place them wherever feels good for you - on the floor, on a block, on your calf or on your thigh. Press down through the whole of your right foot.
BRANCH OUT: Press your palms together in a prayer position and reach to the sky, alternatively try keeping hands at your heart centre or holding onto something if you feel wobbly. Lengthen through the sides of your body and top of your head.
AFFIRMATION: Try repeating the affirmation with every breath during this pose and when you are ready, exit the pose the same way you went into it and repeat on the other side.
BENEFITS:
Great for balance and building strength in your legs and core
Improves concentration & focus - it’s a mental break from your “to do” list
Opens up tight hips
A calming and grounding pose
QUICK YOGA POSE #4 PLANK POSE
AFFIRMATION: I am much stronger than I realise
The Plank pose - a powerhouse of a pose that not only strengthens your core, but also helps build stability in your whole body. Just a few deep breaths in plank pose will have you feeling strong from the inside out.
SETUP: Start in a tabletop position (hands & knees) with your wrists under your shoulders, hands pressing into the floor.
ALIGNMENT: Think about drawing the boney bits of your hips towards each other to engage your core. Lift your knees if you want to (otherwise keep them on the floor), and imagine a straight line from the top of your head to your heels.
BREATHE DEEPLY: Feel your strength as you breathe deeply and build your stamina. Hold for 5 deep breaths (or longer if possible!). Work on building longer holds in this pose, without compromising your form and hurting yourself.
AFFIRMATION: Try repeating the affirmation with every breath during this pose and when you are ready, exit the pose the same way you went into it and relax.
BENEFITS:
A super quick, core strengthener
A pose to get the whole body working
Plank helps to improve your posture - great if you spend long hours working at a desk!
Can help to reduce lower back pain
QUICK YOGA POSE #5 LEGS UP A WALL POSE
AFFIRMATION: I am in charge of my own life
Legs Up A Wall pose is such a simple and quick pose to practice, but the benefits are huge! A great way to let go of stress and recharge tired feet and legs. It also helps to improve blood circulation to your lower body and relieve lower back pain.
SETUP: Laying on the floor, bring the outside of one hip towards the wall and then swing your legs up towards the ceiling, resting the heels or soles of your feet on the wall. Knees can be straight or bent here.
ALIGNMENT: Get comfy here - use a blanket/bolster under your hips or a cushion under your head. Let your arms rest wherever they feel comfy.
BREATHE & RELAX: Close your eyes, (use an eye pillow!), focus on your breathing and allow your body to relax into the restorative benefits of the pose.
AFFIRMATION: Try repeating the affirmation with every breath during this pose and when you are ready, exit the pose the same way you went into it and relax.
BENEFITS
A stress-busting, relaxation-promoting pose
Improved circulation in the lower body
Lower back pain relief
Helps with digestion
Make yourself a priority in a just a few minutes, everyday
In the chaos of life’s demands, it’s easy to neglect ourselves. However, these quick but full-of-impact Yoga poses are not just about physical wellbeing, they are a commitment to your emotional & mental health too!
When you invest a few minutes of your time, everyday, in poses like Pigeon or Warrior II, you’re telling yourself that YOU MATTER.
So next time you find yourself in a whirlwind of priorities, remember: just a few minutes is all it takes to find balance and live a healthy and happy life.
These 5 poses are just the beginning of your quick, daily Yoga practice - if you want more quick poses, download the FREE Quick Poses & Affirmations for Busy Days card deck here