For many a daily practice of an hour and a half or even longer sounds like a daunting prospect, and I hear thoughts of how am I ever meant to fit that in every day! If you are one of those busy people but still want to maintain your balance and harmony then here is a short 15-minute practice that may make that a little bit more manageable.
- Always start with a little relaxation in savasana, it is very easy to leave out the relaxation when there are time constraints, but this is the most important part of the practice, to tune into the nature that makes your very being, let go of other thoughts and give your body the essential time it needs to rejuvenate.
- Chant Om even if it is only once, this will help you to focus your mind and uplift you.
- Suryia Namaskar- sun salutations 4-6 rounds depending on the speed you like to practice, however remember slowing yourself down may be more beneficial to your body and give yourself time to breathe within the postures and receive the benefits from each one. Suryia Namaskar is a great boon for the whole body and mind, helps to improve flexibility and circulation, improves concentration levels and takes care of the spine your whole communication system for the body.
- Single leg raises, helps to relieve lower back pain, stretches the hamstrings and keeps the veins in the legs healthy.
- Sarvangasana – shoulder stand, this is a most important posture bringing a rich supply of blood to the thyroid gland keeping it healthy and regulating your metabolic system. Brings the thyroid gland to a normal level of activity. Slows down your heart rate and regulates any high or low blood pressure, feeds the spine abundantly with all the nutrients it needs, helps to relieve any problems with the veins in the legs and helps to maintain a youthful figure. Also it calms the mind and helps to release any stresses or mental sluggishness.
- Matsyasana – fish pose, helps to remove any stiffness in the back and brings greater flexibility to the spine. A natural massage is given to the shoulders and neck. The chest is expanded and deep breathing encouraged bringing a greater potential of energy back to the system. The pituitary gland located in the brain is massaged and in turn then takes care of all other glands, regulating your emotions.
- Paschimothanasana – seated forward bend, gives a complete stretch through the whole body and invigorates the internal organs. Tones all the digestive organs and increases digestive fire, invigorates the entire nervous system and regulates energy flow.
- Ardha Matsyendrasana - half spinal twist, helping to keep the spine healthy and elastic. All the ligaments around the spine receive many nutrients and the toxins held in the liver, kidneys and bowels are released. This posture brings a real calmness to the mind.
- Savasana – your final relaxation. Whatever your time restraints do not leave out your relaxation, it is imperative for the health of your whole body and mind system and after your asana’s you deserve it! Give yourself some time to be still and enjoy your breath, listen to your inner sounds and find peace.
Enjoy your practice everyone; remember looking after your family, your job and the world around you starts with looking after yourself. You start to shine and the rest of the world shines around you.
Om Om shanti Om
Nicky / Mangala