As much as you might truly intend to get to a yoga class, life, work, or family may have other plans for you. Regardless of what might arise, the strengthening techniques of a dedicated practice need not be isolated solely to a yoga mat.
Spinal rotation helps keep the spine limber and strong and the hips and pelvis flexible. The asana (posture) can be done sitting in a chair (while at work, perhaps?) or on a sofa or the floor (a good fit for times you are at home and watching T.V, folding laundry, or playing with the kids).
To proceed, take a few deep breaths, close your eyes, and begin with the steps below.
Seated in a chair:
1. Place your feet flat on the floor.
2. Bring your hands to rest on our thighs with fingertips wrapping around the knees.
- Extend and lift your chest up and begin rotating to your left from the hips and base of the spine, all the while balancing an imaginary book on the top of your head.
- As your head and shoulders begin to travel behind you, allow the shoulders to dip forward and your back to arch outward. Continue rotating.
- As you transition to your right side, exhale.
- Repeat this pattern for two minutes.
4. After two minutes, reverse the rotation. Inhale as you begin rotating to the right; exhale as you make way toward the left. Continue for another two minutes.
Seated on the floor:
Sitting in a cross-legged posture, continue with all of the steps and repetitions listed above.
Have fun with this. And, instead of wasting your energy regretting being unable to find time for a full on yoga practice, use that energy to find time to incorporate helpful postures into your daily routine.