Yoga instructor proposes a 15-minute exercise routine to reinstate your daily rhythm
In the fast-paced world we live in, taking a break to recharge is essential. Yoga instructor Maylen Arroyo Alvarez has created a simple 15-minute flow designed to help build emotional resilience and balance the mind, all while boosting physical and mental refreshment.
The flow consists of three main segments:
Seated Centering (60 seconds)
Start by sitting comfortably, either cross-legged or on your heels. Close your eyes and take deep breaths in and out through your nose for about 50 seconds. Let your breath normalize, and set a one-word intention for the day, such as clarity, energy, or gratitude.
Cat-Cow Pose (90 seconds)
Begin on your hands and knees. Inhale and arch your back, lift your chest, and squeeze your shoulder blades (cow pose). Exhale and round your spine, tucking your chin (cat pose). Flow smoothly between poses, guided by your breath, to awaken your spine.
Downward-Facing Dog (60 seconds)
From hands and knees, tuck your toes, extend your legs, and lift your hips to form a triangle shape. Push your heels toward the mat to stretch your calves and hamstrings, and lengthen your spine. Press into your palms and take deep breaths to energize your body.
From low lunge, step your rear foot forward and stand up, then step your right foot behind to enter a wide lunge position for Warrior II.
Sit with your legs extended and your feet together, inhale reaching your arms up, and exhale folding forward to reach for your feet in seated forward fold. Repeat a twist on the other side in modified seated twist.
In Downward Dog, step your right foot forward between your hands to transition into a low lunge with your arms extended overhead.
Stand up straight from wide-legged forward fold, with your feet wide apart and your toes slightly turned in. Return to a comfortable seated position, place your hands on your lap or in prayer position, and take a few final deep breaths before laying down for the relaxation pose of Savasana.
Cross your legs and twist to the right, opening your chest and placing your right hand behind your back and your left hand on your right knee in modified seated twist.
In Warrior II, turn your body and toes of your right foot to face right, extend your arms parallel to the floor, and reach forward to rest your left forearm on your left thigh or place your left hand on the mat next to your left foot.
As breath and movement sync up, your nervous system shifts out of fight-or-flight mode and into a more balanced state, reducing fatigue caused by stress. Poses like Warrior II and Downward Dog stimulate circulation, sending fresh blood to vital organs and the brain.
Breath-led movements, known as pranayama, can increase oxygen flow to muscles and the brain, helping you feel more alert and awake.
This flow, available on Arroyo Alvarez's platform Recoupia, can transform your mood, posture, energy, and mental clarity for the rest of the day. Stress levels can fluctuate throughout the day, pushing your body into fight-or-flight mode, increasing your blood pressure and causing discomfort. Yoga naturally boosts mood by triggering serotonin and endorphins, providing an emotional lift and motivation.
Taking a break and doing some gentle, breath-led movement can help reset your brain and body, leaving you feeling calm, energized, and ready for the next task.
Read also:
- Americans Lose Insurance Under New Tax Legislation, Affecting 10 Million Citizens
- Symptoms, Diagnosis, and Management Strategies for High-functioning ADHD
- Struggles of Advanced Breast Cancer Patients in Receiving Necessary Treatments Due to Conflicts and Bias
- Symptoms, Causes, and Other Factors of Spinal Muscular Atrophy Type 1
