Job, family, kid’s activities, dinner, home projects, pets and a million other things compete for our time every day. With all that noise and competition it’s tough to carve out time to take care of ourselves. Sleep deprivation is one option, and I’ve certainly used it in the past. But there are still days where even that isn’t an option.
Instead of stressing over missing a day (and for me, the grumpiness that fills my day), I have a quick (and in my opinion fun) way to get a little stretch and strengthen put back into the day. And it’s only 9 moves and 10 minutes. Full disclosure, this is not a super cardio, super stretch, ab ripping or other intensive set. It’s meant as a way to get the body (and energy) moving on days where there just isn’t time for anything else.
Empty Coat Sleeves (2 minutes):
Feet shoulder width apart, let the arms hang down at your sides like empty coat sleeves (hence the name). Start by slowly twisting side to side letting the arms flop against the body. Slowly increase the tempo and as you turn, let the opposite side heel come up. Play with the tempo and the slowly add breath to the movement. Inhale as you come to center, exhale as you twist. Start to slow the swings and let the arms come to rest.
Hip Circles (5 each leg each direction):
Root one leg into the ground, shift your weight to that leg, engage the abs in and up then inhale to float the opposite leg up, bent at the knee. Keeping the planted leg engaged, draw the largest circle you can with the bent knee. Reverse the circles. Slowly lower the leg, shift your weight to the second leg, and repeat on the second side.
Leg Balances – each leg about 15-20 seconds (2-3 sets):
Start as above, feet hip distance. Plant one leg, thigh muscles gripping the bone, engage the abs in and up and inhale to slowly float the other leg up, bent at the knee and hold while continuing to breath. Float the leg down, shift the weight to the other leg, and repeat on the second side.
Wall Push, each leg forward (3 sets, 10-15 seconds each):
Stand with palms pressed against the wall. Step one leg back a comfortable distance. Front knee is stacked over the front ankle, the rear leg is long and strongly planted into the ground. Engage the abs in and up, inhale and slowly exhale as you press into the wall (10-15 second) and release. Repeat two more times. Switch feet.
Low/High lunges – just a good stretch:
Starting with feet planted, hip width apart, step far back with one leg. Keep the front knee stacked directly over the front ankle. Place your hands either on the floor or a block for balance. Keep the hips square and lengthen though the spine. Keep your rear leg straight and slowly pivot up at the hip, lengthening the tailbone down. This is a great stretch for the hip flexors and thighs. Stay here for a minute or so and enjoy the stretch. Switch sides before moving on.
Standing Wide Angle Forward Fold – a good stretch and release the head to relax:
Start with the feet a comfortably wide distance apart, legs straight but the knees aren’t locked. Engage the abs in and up, lengthen through the spine and fold slowly from the hips. Only after folding as far as you can, release the hands to the ground (or blocks) and let your body fold down and release your head and let it just hang loose. Relax here for several breaths and enjoy the mini-inversion. To come out, place hands on ground or blocks and use your arms to push up to a flat back, bend the knees slightly and hinge up to standing. Walk the feet together.
Seated Forward Fold (legs together) for good stretch; keep back long:
Come to a comfortable seated position with the legs straight out in front. Lengthen through the spine and the heels. Engage the abs in and up and begin to hinge forward at the hips. Hold here for a few breaths. You can then release and fold forward, supported by your hands. Hold here and breathe. Engage the abs, press the palms into the ground to straighten your spine. Hinge up from the hips to finish the release.
Seated Twist (each side):
Leave one leg extended and lengthen up through the spine. Bend the other leg at the knee and place the foot to the outside of the extended leg. Keep the spine lengthened and slowly twist towards the lengthened leg. Breathe a few times and slowly release. Switch legs and repeat on the second side.
Savasana, focus on belly breathing:
Lie down on the floor on your back. Feet slightly more than hip width apart and let the feet fall open. Hands about 45 degrees from the body, palms up. Release and relax every part of your body. This may take a minute or two, but don’t rush. When you’re ready, focus on the lower belly. As you inhale, let just the lower belly blow up like a balloon filing with air. As you exhale, let the belly sink down towards your spine; repeat. Take as long as you want here, but to keep it short, about 10 breaths or so will do. To come out, turn slowly to the left, pause, then push up to a seated position. Pause again before standing up and moving on with your day.
And now you’re done. Short, sweet and just enough to get your body, energy and mind moving and staying sharp for as long as you need. As I said earlier, this isn’t a cardio blast by any means, but it will get you moving.
Once you are comfortable with the series, I encourage you to play with different types of breathing to either bring up or level out your energy and mind.