The 20-minute yoga workout stretches your body, relaxes your mind, and keeps you active without visiting a gym. It can be placed comfortably in your morning, lunch break, or even after work.<\/span><\/p>\n This yoga practice is an easy and non-dangerous one. It includes:<\/span><\/p>\n These exercises will make your body feel light and your mind remain calm after a busy day working or studying.<\/p>\n Kneel down and bend forward. Stretch your arms straight or keep them next to you. Stay for 30\u201360 seconds. Take a deep breath, and straighten your spine.<\/span><\/p>\n <\/span>Cat & Cow<\/b><\/a> (5\u20138 breaths)<\/span><\/h5>\n This will make your back and belly more relaxed.<\/span><\/p>\n Forward Bend<\/b><\/a> (5\u20138 breaths)<\/span><\/h5>\n <\/span>Roll-to-Standing<\/b><\/h5>\n Raising slowly one bone at a time, bring yourself up, till you are on your feet.<\/span><\/p>\n <\/span>Sun Salutations <\/b>(3\u20135 rounds)<\/span><\/h5>\n A current that shakes your very bones:<\/span><\/p>\n <\/span>Extended Side Angle<\/b><\/a> (8 breaths in each side)<\/span><\/h5>\n Stand with a wide step.<\/span><\/p>\n Bend in the front knee and reach one arm up and forward.<\/span><\/p>\n This is a good workout to tighten your legs and firm the sides.<\/span><\/p>\n Keep both legs straight.<\/span><\/p>\n Extend one arm forward and then towards your shin.<\/span><\/p>\n <\/span>Wide-Leg Forward Bend<\/b> (5 breaths)<\/span><\/h5>\n Get on your knees with your legs far apart, and your hands behind you, and bend forward.<\/span><\/p>\n Let your head hang freely.<\/span><\/p>\n <\/span>Lunge Twist <\/b>(5 breaths per side)<\/span><\/h5>\n Lunge forward with one leg.<\/span><\/p>\n Bend your body forward with your front leg.<\/span><\/p>\n It stretches your hip and makes your core more strong.<\/span><\/p>\n Bridge: Lie on your back, and raise your hips.<\/span><\/p>\n Bow: Place yourself on your belly and keep your ankles down, and raise your chest.<\/span><\/p>\nWhat This Routine Includes<\/b><\/h2>\n
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\n<\/span><\/p>\nThe Sequence<\/b> (Approximately 20 Minutes)
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\nChild\u2019s Pose<\/b><\/a><\/h2>\n\u00a0Advice:<\/strong> In case your knees are sore, place a folded towel under your knees.<\/p>\n
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\nDownward-Facing Dog<\/b><\/a> (5 breaths)<\/span><\/h5>\n
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Stretch your legs by pedaling your feet.<\/span><\/p>\n
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This is a stretch that loosens the back and hamstrings.<\/p>\n
It assists you to get back on your feet safely and upright your position.<\/p>\n
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Next time, make one with a left leg.<\/p>\n
\nTriangle Pose<\/b> <\/a>(8 times each side)<\/span><\/h5>\n
Spread your side body and legs, it is so good after sitting all day.<\/p>\n
This is a position to relieve the tension in your back.<\/p>\n
\nBow Pose or Bridge Pose<\/b><\/a> (8 breaths)<\/span><\/h5>\n
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