Adams Media (Firm) - 5-minute yoga: a more energetic, focused, and balanced you in just 5 minutes a day

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Adams Media

An Imprint of Simon & Schuster, Inc.

57 Littlefield Street

Avon, Massachusetts 02322

www.SimonandSchuster.com

Copyright 2018 by Simon & Schuster, Inc.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

First Adams Media trade paperback edition JANUARY 2018

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Interior design by Michelle Kelly

Interior illustrations by Eric Andrews

Cover design by Stephanie Hannus

Cover image 123rf/Nongnuch Leel Aphasuk

Library of Congress Cataloging-in-Publication Data has been applied for.

ISBN 978-1-5072-0632-4

ISBN 978-1-5072-0633-1 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Contains material adapted from the following title published by Adams Media, an Imprint of Simon & Schuster, Inc.: My Pocket Yoga by Adams Media, copyright 2017, ISBN 978-1-4405-9944-6.

SEQUENCES

SEQUENCES

SEQUENCES

Whether you love yoga but cant find time to get to a class regularly or just want to try a few poses at home, 5-Minute Yoga is here to help. Yoga can help you strengthen your body, quiet and focus your mind, relieve tension, increase your awareness, improve your quality of life, and change how you see the world. It truly has a profound and lasting effect on how you treat yourself and others. Time spent doing yoga is an opportunity to focus on yourself completely and to reconnect with yourself on many levels.

If you are like most people, you just dont have time for an hour-long yoga class at a studio across town. Instead, you need simple, quick ways to incorporate yoga into your life. With that in mind, each of the one hundred sequences in this book incorporates basic yoga poses that together can be completed in just 5 minutes or less. Whether youre looking to boost your energy levels, find inner peace, lose weight, or strengthen your focus, youll find easy sequences in this book that will improve your lifephysically and spiritually.

5-Minute Yoga will help you become centered, calm, rejuvenated, and better able to face lifes challenges, big and small5 minutes at a time.

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).