Three effective yoga routines for three different moods! (Starting at 30 min!)
- tastentasty
- Sep 13, 2024
- 8 min read
Updated: Mar 14
Finding time these days for self-care and exercise feels at times like the last thing we want to do, especially when you are busy juggling multiple responsibilities. But, here's the kicker: Once you start doing a type of exercise you really enjoy, just like your favorite current series, you actually miss it! Read on for three effective yoga routines for three different moods (starting at 30 minutes!)
The main reason we share our yoga practice here with you is because, apart from the wellness obtained through consistency, it is a form of exercise that includes a meditative state requiring mindfulness. As we spoke about on "How to incorporate mindfulness and wellness into your daily life" yoga is about the art of being present. Poses that require practicing your equilibrium (which are a lot), simply will not happen if your mind is making the grocery list while you're at it. On the other hand, this is something you can start by yourself with no judgement if you happen to fall attempting a certain pose the first 10 times, or thirty, who cares? We hope you find fun and self-care in this article packed with three easy routines to get you started!
First, a bit of important technicality
Yoga offers a balance between mental and physical exercise, an approach to wellness that the following routines fit seamlessly into even the most hectic of schedules. All you need (apart from willingness) is a rubber mat. Not because its fancy, but because it is safe. The majority of poses all done in sequence, require your hands and feet to grip securely to the floor, the aim is avoid to slip and possibly get injured! That's it, safety is its sole purpose, so, sure, choosing a mat with a color you like is an added bonus!
For those of you who want to try yoga for the first time, keep in mind there are different mat measurements and thickness, most mats are made in standard measurements, being thickness the most important measurement to put attention to! Thicker mats add cushion for joints, knees and wrists, but they also add difficulty for equilibrium poses, this is the reason thick mats are usually used by advanced level yogis who can literally stand upwards with the head on the floor; perhaps slim mats are more intended for traveling and they add no cushion, which can be uncomfortable during practice; so, a medium-thick mat, which is about 2mm or 3mm (0.078 in) maximum, is our best recommendation!
Introduction to Yoga practice
Yoga is like a can of peanut butter - versatile, timeless, and it makes you feel fabulous. There is a good reason for this philosophy, meditation and exercise practice has been a non-stop, go-to resource to gain relaxation while energizing, build flexibility and body strength for the past 5,000 years.
Modern yoga as we know it, is commonly associated with group classes for physical practices of asanas, a series of postures often weaved together in styles such as Kriya, Bikram or Nidra yoga. However, the traditional practice done on a one-on-one teacher-student basis in ancient times, aims to create a union between body, mind and soul. If you would like to know more about yoga and a more detailed explanation about its origins, its Sanskrit meaning, the variety of paths to achieve such union, along with a full length yoga dictionary, you can visit Yogapedia here.
While most yoga sessions require an hour and fifteen minutes at least, for busy people, finding time for a yoga practice can feel like trying to schedule a meeting with a unicorn - elusive and slightly whimsical. But, fear not, dear busy bee. We've got your back with these easy, effective and time-friendly yoga routines for three different moods that are perfect for fitting into your jam-packed schedule.
Yoga isn't just about striking a pose making room for your best zen face. It's a holistic practice that benefits your body, mind, and soul… Hopefully, resulting in a very, very relaxed face. Read along to find more about the broad load of goodies for your overall well-being!
Some Benefits of Yoga
Yoga is for anyone looking to sprinkle a little magic dust of wellness into their hectic lives. With benefits ranging from toned muscles and improved posture to reduced anxiety, increased focus and mental clarity, yoga is like that reliable friend who always has your back, no matter how crazy life gets.
Physical Benefits of Yoga
Forget the stereotypes of yogis floating on clouds - yoga is a legit workout. It can help you build strength, increase flexibility, and improve your balance faster than you can say 'Jimmy got a job at Google.' Plus, it's a great way to release tension and give your body some love after hunching over a desk all day. If you prefer working out in the mornings, yoga as any other practice, boosts your energy levels for the day ahead.
Mental and Emotional Benefits of Yoga
Yoga isn't just about touching your toes, and brag about it later of course (just kidding); it's also about reaching a clear, relaxed mental state. As mentioned above, yoga is a form of meditation in itself as well, because it requires your full attention. Although yoga opens a door to mindfulness, breathwork, and asanas, these provide only one small aspect of this tradition as a whole. Yoga can help you find your inner zen and kick stress to the curb.
Our Yoga Routines!
For the purpose of the three routines shared with you here, we are using inspiration from years of yoga classes and try out at-home routines combining Vinyasa and Ashtanga yoga styles.
Vinyasa is often called "flow yoga" which includes familiar asanas (like sun salutations) from the Ashtanga style, however this style focuses on flowing movements and quicker transitions that resemble almost a dance, where music is most likely played in a class; while Ashtanga is also known as "power yoga" where poses are hold for longer periods of time (which helps to build strength) and sequences are always the same repeated several times in a row, resembling a movement meditation. If you would like to know more, you can read a more detailed comparison between the two styles here. These two styles combined with our own recipe of transitions along with music recommendations for each, are our best yoga routines for three different moods: Energizing, Relaxing and Strength-Building.
So, with that said, find these three effective and easy yoga routines starting at just 30 minutes each! Wether you are a yoga beginner or want to add a different approach to it, you are in the right place! Discover the benefits of incorporating yoga into your daily routine, and learn how to energize, relax, and strengthen your body and mind in a short amount of time, below!
30-Minute Energizing Yoga Routine
When you're about as energized as a sloth on a Monday morning, this quick and effective yoga routine will kick your butt (in a good way) and get your energy levels soaring. Say goodbye to the midday slump and hello to feeling like a superhero in spandex (or yoga pants).
Sequence Overview
This routine is like a shot of espresso for your body and mind. We'll flow through invigorating poses that wake up your muscles and get your blood pumping. Get ready to feel like you can conquer the world (or at least that overflowing inbox).
Routine Focus: Breathing Techniques for Energy
Breath is life, baby. In this routine, we'll harness the power of pranayama (Sanskrit word for breathing exercises) to boost your energy levels and clear out the cobwebs in your brain. Get ready to breathe like a boss and feel the oxygen-fueled buzz.
Postures for Mobility and Vitality
Stretch, strengthen, and sparkle like the diamond you are with these dynamic postures that will leave you feeling limber and ready to tackle whatever life throws your way.
Best when you're feeling: Upbeat, facing challenges or seeking a mood boost and a fun workout in general.
30-Minute Relaxing Yoga Routine
When life feels like a circus on roller skates, this calming and restorative yoga routine is your ticket to relaxation station. Unwind, decompress, and let go of the day's chaos with this blissful practice that will have you feeling as chill as a cucumber in a spa robe.
Sequence Overview
This routine is all about slowing down, tuning in, and letting go of stress. We'll ease into gentle postures that soothe your nervous system and quiet the chatter in your mind. Get ready to melt into a puddle of sweaty relaxation (in a good way).
Routine Focus: Meditation and Breathing Exercises
In this routine, we'll explore guided meditation and calming breathwork to help you find your center and cultivate inner calm.
Restorative Postures for Relaxation
Sink into a sea of tranquility with restorative postures that support deep relaxation and rejuvenation. From gentle twists to cozy savasana (which is the last pose on every yoga routine, and consists with laying still on the floor trying not to start snoring, but its okay if you do), you'll feel tension melting away and a sense of serenity washing over you like resting on an inflatable pool doughnut.
Best when you're feeling: A bit down, overwhelmed, facing difficult decisions, just in the mood to slow down or in need of mental clarity.
30-Minute Strength-Building Yoga Routine
Sequence Overview
This yoga routine focuses on building strength through a series of dynamic poses that engage various muscle groups. It starts with gentle warm-up movements and gradually progresses to more challenging poses. The sequence ends with a calming cool-down to leave you feeling both strong and centered.
Routine Focus: Power Yoga Poses
Power yoga poses are designed to not only increase strength but also improve flexibility and balance. In this routine, expect to flow through poses that require stability and engagement of your core muscles. By moving dynamically from one pose to another, you'll feel the burn while also enhancing your mind-body connection.
Core Strengthening and Balance Exercises
Core strengthening and balance exercises are vital components of this routine. Poses like Side Plank and Boat will work your core muscles while also challenging your balance. These exercises not only help in toning your midsection but also in enhancing overall stability and coordination.
Best when you're feeling: Happy or angry, in need of an ego check or overall well, but on both cases seeking to have a good time working out. As we like to emphasize – If you're feeling happy, its time for full contact practices if you enjoy them, like kick-boxing, box, karate, etc. But when you're feeling angry, come back to the mat, its when yoga is most needed!
Tips for Consistency and Progress in Yoga Practice
To stay consistent with your yoga practice, schedule sessions at a time that works best for you! Early in the morning or after work in the evening before dinner, find a time that fits your schedule! By making yoga a priority and setting aside dedicated time, you'll be more likely to stick with it.
Set achievable goals for your yoga practice. Perhaps mastering a challenging pose or increasing your flexibility most likely will take some time, celebrate small victories to stay motivated! Remember, progress in yoga is personal, so focus on your journey and growth without comparing yourself to others.
Incorporating Yoga into a Busy Schedule: Time Management Strategies
Making the Most of Short Yoga Sessions
When time is limited, make the most of short yoga sessions by focusing on quality over quantity. Chose the routine that targets your mood best, each routine is made to work more specific body muscle groups than others, and all of them incorporate breathing exercises for relaxation. Even a brief yoga practice can have significant benefits for both your body and mind.
Finding Moments for Mindful Movement Throughout the Day
Incorporate mindful movement into your daily routine by taking short breaks to stretch or practice deep breathing. Incorporating yoga into your busy lifestyle can be a transformative experience, offering physical, mental, and emotional benefits that enhance your overall well-being. By dedicating just 30 minutes to a regular yoga practice, you can cultivate a sense of balance, strength, and inner peace that will positively impact all aspects of your life.
Hoping the simplicity and effectiveness of these yoga routines helps you make self-care a priority.
Enjoy yourself!
Share your experience trying these yoga routines on the comments below! Don't forget to review our community guidelines before posting. Tap on the banner below to Join our list for more Wellness, Living & Lifestyle inspiration, subscriber only content, special offers and more!
Until next time, xx
Comments