10 Easy-to-Practice Yoga Asanas for Busy Schedules

Quick Yoga: 10 Asanas for Busy Schedules

The sincere resolution to rebuild our super flexibility is very often put off due to our busy schedule. Imagine getting those cool and bendy poses with just a few simple moves. Yes, I agree the biggest hurdle is finding time to exercise. Here is the ultimate shortcut that takes a quick 15 minutes. Excited! Run through these ten easy-to-practice yoga asanas. Stay busy, stay young and stay happy.

  1. Mountain Pose (Tadasana):
  • Stand tall with feet apart
  • Arms relaxed by your sides
  • Inhale and raise arms overhead, palms facing
  • Hold for a few breaths, imagining stability like a mountain.

It improves your balance.

  1. Forward Fold (Uttanasana):
  • From Mountain Pose, exhale
  • Bend at the hips, and lean forward, keeping your back straight.
  • Let your head hang down and arms drop.
  • If your hamstrings feel tight, bend your knees a bit.

Relieves anxious thoughts and feelings regulating blood pressure.

  1. Downward-Facing Dog (Adho Mukha Svanasana):
  • Get on all fours
  • Lift your butt high, making a V-shape.
  • Push your hands into the ground, and let your head hang loose.
  • Gently move your feet up and down like you’re pedaling a bike.

This asana strengthens, stretches and enhances focus

  1. Child’s Pose (Balasana):
  • From Downward-Facing Dog lower your knees and sit on your heels.
  • Stretch your arms forward and place your forehead on the floor.
  • Breathe deeply, letting go of tension in your back.

This incredible stretch gives your spine, hips, and thighs, the ultimate mobility.

  1. Warrior I (Virabhadrasana I):
  • Bring one foot forward between your hands and lift into a high lunge.
  • Make sure your hips are facing forward and raise your arms overhead with palms together.
  • Feel sturdy and rooted as you sink into the lunge.

This pose tones up legs! It stretches hip flexors and improves posture.

  1. Warrior II (Virabhadrasana II):
  • From Warrior I, extend your hips and arms to the sides, aligned with the mat.
  • Maintain a bend in your front knee and look forward over your front hand.
  • Embrace the power and resolve of a warrior while staying in this position.

It opens up the hips and chest and makes you resilient.

  1. Tree Pose (Vrikshasana):
  • Stand on one leg and raise the other, place it on the inner thigh or calf.
  • Join your palms at your chest or stretch your arms overhead.
  • Maintain balance and stability in this grounding stance.

This flex improves your leg strength and ease, stretching your thighs.

  1. Seated Forward Fold (Paschimottanasana):
  • Sit on the floor with legs extended.
  • Inhale, lengthening the spine, then exhale, folding forward from the hips.
  • Reach for feet or ankles, keeping the back flat
  • Relax into the stretch, breathing deeply.

It makes the lower back, hamstrings, and legs more flexible. It also makes digestion better,

  1. Bridge Pose (Setu Bandhasana):
  • Lie on your back with knees bent and feet hip-width apart.
  • Push into your feet to raise your hips upward, forming a straight line from shoulders to knees.
  • Interlace fingers underneath and roll onto outer shoulders, experiencing a stretch in the chest and heart area.

Taking away the stress of long sitting periods improves posture and spinal flexibility.

  1. Corpse Pose (Savasana):
  • Lie on your back with arms at your sides, palms up.
  • Close your eyes, release all muscle tension, and surrender fully.
  • Stay for a few minutes, concentrating on your breath and embracing the tranquillity of stillness.

Easing the mind and body. It helps you sleep better,

Adding these ten postures to your daily routine for at least 10 to 20 minutes can recharge the energy flow.

To attain grace in mobility, join led by the experienced Sr. Prema Nagesh who has been promoting well-being in Oman since 1996. To experience the rejuvenating benefits of yoga amidst your busy schedule. Contact +968 96526103 or

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