5-Minute Daily Yoga Routines To Kickstart Your Year
Start the new year with a positive mindset and prioritise your health and well-being
Start the new year with a positive mindset and prioritise your health and well-being. Yoga offers a holistic approach to align the mind, body, and soul, empowering you with vitality and energy for a fulfilling year ahead. With just five minutes daily, you can rejuvenate your system and set the tone for a balanced and productive life.
Begin each routine with three rounds of deep belly breathing (Dirgha Pranayama). Place one hand on your belly, feel it rise and fall with each breath, and let this grounding exercise prepare you for the practice.
Morning energy flow
Kickstart your morning with a series of invigorating poses:
1. Mountain pose (Tadasana): Stand tall, feet together, arms at your sides. Inhale deeply and exhale fully for three rounds of Sun Breath (inhale as arms rise, exhale as they lower).
2. Forward fold (Uttanasana): Bend forward from the hips, relaxing your head and neck.
3. Halfway lift (Ardha Uttanasana): Keep a flat back, with hands on your shins or thighs.
4. Tree pose (Vrksasana): Balance on one leg, placing the opposite foot on your inner thigh.
5. Standing side bend (Talasana): Reach your arms overhead and gently lean to one side.
Finish with five slow breaths of victory breath (Ujjayi Pranayama), creating a soft, soothing sound in your throat.
Sequence in sitting posture
Designed for quick energy resets at your desk:
1. Neck rolls (Greeva Sanchalana): Slowly circle your head in both directions to release tension.
2. Seated spinal twist (Ardha Matsyendrasana): Gently twist to your left and right, keeping your spine tall.
3. Cow face arms (Gomukhasana – Arms Only): Stretch one arm up and the other down behind your back.
4. Wrist and finger stretches (Mansi Mudra): Rotate your wrists and spread your fingers wide.
5. Shoulder shrugs (Ansa Chalana): Lift and drop your shoulders to relieve stiffness.
Conclude with cooling breath (Sitali Pranayama): Curl your tongue, inhale through your mouth, and exhale through your nose to feel refreshed.
Evening relaxation
Wind down and prepare for restful sleep:
1. Knee-to-chest pose (Apanasana): While lying down, hug your knees to your chest.
2. Corpse pose (Savasana): Lie flat, relax every part of your body, and let go of the day’s tension.
3. Bridge pose (Setu Bandhasana): Lift your hips gently in a backbend.
4. Happy baby pose (Ananda Balasana): Hold your feet and gently rock side to side.
5. Legs up the wall (Viparita Karani): Rest your legs against the wall for a calming effect.
End with Alternate Nostril Breathing (Nadi Shodhana): Perform three rounds to calm your nervous system and quiet the mind.
Simple guidelines for practice
· Begin with normal breathing before transitioning to pranayama techniques.
· Move slowly and mindfully, avoiding strain or force.
· Focus on what feels right for your body.
· Practice on an empty stomach for optimal results.
Even five minutes a day can yield profound benefits-improved sleep, reduced stress, enhanced focus, and greater energy. Choose a routine that resonates with your needs, and embrace yoga as your ally for a balanced and prosperous year.
