15 Minutes of Yoga for restoration on your own time
Jessica Klaitman has been practicing yoga for 15 years and teaching for more than eight. She acquired her 200-hour certification through Yogaworks in 2009 and an additional 300 hours in 2010. Jessica specializes in pre- and postnatal yoga, as well as restorative and aerial yoga. Her classes emphasize breath, alignment, philosophy and community.
1. Urdhva Hastasana/Upward Salute
Stand with your feet hip-width apart. As you inhale, reach up with both arms. Firmly press your feet as you reach through your fingertips. Soften your shoulders. Exhale, releasing your arms to your sides.
2. Utthita Anjaneyasana/High Lunge
Stand with your feet hip-width apart. Step your right foot back to a lunge with all toes facing forward. Feet remain hip-width apart. Bend your front knee over your front ankle. Bend your back knee and lengthen your tailbone down. Straighten your back leg, if comfortable. Inhale, lift your arms and reach through your fingertips. Exhale. If needed for balance, place hands on wall or sofa. Step right foot forward to the left. Step left foot back. Repeat.
3. Bitilasana/Cat or Cow
Come to hands and knees with hands shoulder-width apart, fingers spread and knees hip-width apart. Inhale, arch your back and lift your gaze. Exhale, round your back and gaze toward your thighs. Repeat.
4. Supra Matsyendrasana/Reclined Twist
Lie on your back and hug your knees into your chest. Open your arms to a T-shape. Drop your knees to the right, keeping them at hip height. Inhale and exhale. Inhale your knees back to the center. Exhale knees to the left. Inhale and exhale. Inhale your knees back to the center.
5. Savasana/Corpse Pose
Lie on your back. Separate your feet at least hip-width apart and let your feet open to the sides. Rest your arms several inches away from your hips, palms up. If needed for comfort, place a folded blanket under your head or knees. Inhale and exhale for several breaths.