5-Minute Yoga Sequence

14th January 2020 // By Dhyan Praveshika Team // HomeArticles

As soon as you wake up it may not be easy to make an hour for a full yoga session, instead try this quick 5 minute yoga sequence. This yoga sequence can be done either when you cannot make time or just want to be refreshed and energized after waking up.

1. Balasana - A good night’s rest, even after just waking up can be ineffective to gather the energy for the day. Stretching your body through Balasana also known as child’s pose can be just the trick to start energizing your body. Draw arms out long in front of you and resting your forehead on the floor:
- Kneel on your yoga mat, width distance apart and your toes touching behind you. Inhale, and as you exhale, lay your torso over your thighs. Lengthen your neck and spine by drawing your ribs away from the tailbone and the crown away from your shoulders.
- Rest arms beside your legs with palms facing up.
- Do this for 10 long breaths.

2. Marjaiasana + Bitilasana - Warm up your spine with a combination of the two poses, also known as cat-cow pose. It will loosen the stiffness in your upper body maybe acquired from sleeping a certain way. Align each breath with each movement to reap most benefits out of this asana.
- Place your hands and knees on the floor, knees under hips and hands under shoulders. Begin with a neutral spine position, with back flat and abs engaged. Take a deep inhale.
- When exhaling, draw your spine towards the ceiling engaging your abs. Tuck your chin towards your chest, and release the neck. This is the cat pose.
- Inhale, arch your back and relax your belly. Life the head and tailbone towards the sky without any pressure on the next.
- Continue going back and forth from these asanas and match your breath with each movement. Repeat 10 rounds.

3. Adho Mukha Shvanasana is an inversion asana in modern yoga as exercise, releases stress in neck and legs and pumping blood to the whole body.
- Do the child’s pose, press back on your hands and get into a tabletop position on your hands and knees.
- Inhale as you tuck your toes. Exhale to lift your hips, and get into the Adho Mukha Shvansana.
- Straighten your legs and lower your heels towards the ground. Relax your head between your fingers and elbows. Relax your head between your arms and gaze through your legs.
- Hold this pose for 10 breaths.

4. Uttanasana - This asana deep stretches your hamstrings and upper back. This pose requires strength for straight legs, if it’s not easy to maintain then create a little bend for your knees. Inhale as you come up slowly.
- With your hands on the mat, slowly place one foot at a time on the mat meeting your hands. Inhale, with your back flat gaze forward.
- When you exhale, draw your abs forward with a straight back. Turn your chin towards your chest, relax the shoulders, and extend your crown towards the floor to extend the spine. Shift the weight onto your toes and straighten the legs as much as you can.
- Hold for 10 breaths.

Try this yoga sequence after you wake up to energize your body and mind.

Dhyan Praveshika Team