15-Minute Yoga Circulation to Apply Pratipaksha Bhavana

Does life at all times appear to get in the way in which of your yoga follow? You don’t want hours to follow – even only a fast 15-minute yoga move can change your day. And actually, all you want is an open thoughts to search out your yogi move anyplace by practising Pratipaksha Bhavana!

Pratipaksha Bhavana (Prati-pak-sha Bha-vana) means “changing the unfavorable with constructive.”

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Our lives are fast-paced, consistently altering, and we by no means appear to find time for ourselves. It’s really easy to let one among our psychological or emotional saboteurs assist us justify why it’s okay to skip our yoga follow.
 

 
 
It may very well be so simple as you don’t have a mat, you’re not within the studio, or you don’t have any time that day. The reality is the fantastic thing about yoga is that you could follow it anyplace, anytime – really everytime you need.

Collectively let’s work on changing our unfavorable ideas with constructive ones (Pratipaksha Bhavana) and take quarter-hour (and even 5!) only for you.

Whether or not you’re in your lounge, exterior, or touring around the globe . . . yoga is for you and you may join wherever you’re.
 
 

Apply Pratipaksha Bhavana With This 15-Minute Yoga Circulation

This straightforward 15-minute yoga move helps to align your full thoughts, physique, and soul.

Give your self a second to attach and be conscious of your physique. And once you’re prepared to start out, gently start your 15-minute yoga follow.
 

1. Three-Legged Downward Dealing with Canine (Tri Pada Adho Mukha Svanasana)

This variation of Down Canine is usually seen in Vinyasa move sequences. It helps construct our hip and leg flexibility, whereas concurrently strengthening our higher physique.

This pose is a good way to start out your fast move because it helps enhance vitality within the physique and connects all parts of thought: fireplace, air, mild, water, and earth.

Earlier than starting your pose, set your intention: “I’m as grounded as I’m robust.”

Let’s attempt it:

• From Downward Dealing with Canine (Adho Mukha Svanasana), carry your proper foot up and again, retaining your hips squared to the bottom
• Keep lively in your grounded foot
• Activate your core to assist your hips
• Unfold your fingers vast and press firmly by your palms and knuckles
• Distribute your weight evenly throughout your palms and preserve your chest robust and lifted

2. Excessive Lunge (Alanasana)

Excessive Lunge helps us convey consciousness to the physique and breath to construct confidence with energy.

Set your intention: “I ebb, I move, I alter, I develop.”

Let’s attempt it:

• From Three-Legged Downward Dealing with Canine, let your lifted foot are available in between your palms
• Inhale and carry your arms overhead into Excessive Lunge
• Sq. your hips in order that your frontal hip factors equally face towards the entrance of the mat
• Keep the integrity of your knee above your ankle
• Lengthen your proper leg, pointing your heel towards the again of the mat
• Be conscious to not arch your decrease again
• Repeat your intention, discover your stability, and focus, noticing the place your thoughts goes

 
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3. Goddess Pose (Utkata Konasana)

Goddess Pose is just not solely empowering but additionally mirrors grace and energy. It’s a good way to include our energy with our artistic magnificence.

This pose encourages the move of prana (our breath and life-force), and the longer one holds this place, the quicker they’re able to achieve confidence and focus.

It’s additionally stated that since quite a lot of our stress will get amassed in our hips, this pose helps scale back our general stress ranges – one more method to follow Pratipaksha Bhavana!

Earlier than starting your pose, set your intention: “I’m creating my very own secure house to be me.”

Let’s attempt it:

• Out of your Excessive Lunge, transition your heels 45 levels to the again lengthy fringe of your mat and let your chest sq. off to the entrance lengthy edge
• Decrease your hips with each knees mentioning and press your heels into the mat
• Elevate your coronary heart and tuck your hips below to have interaction your core and defend your decrease again
• Convey your palms to your coronary heart middle for eight to 10 breaths

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4. Warrior II (Virabhadrasana II)

Warrior Poses have been stated to be named after the good hero warrior, Virabhadra, from Hindu mythology.

These poses have been created to empower our energy and steadiness and the fierce willpower to carry with integrity.

Transitioning from our grace and stability to our Warrior Poses subconsciously takes our outer energy into our inside energy, making this an ideal subsequent pose in our 15-minute yoga move.

Set your intention: “I select to do the precise factor below troublesome circumstances.”

Let’s attempt it:

• From Goddess Pose, slowly bend your entrance knee 90 levels and straighten your again leg
• Be sure that your entrance heel traces up with the center of the again arch of your foot
• Elevate and lengthen your arms so they’re shoulder peak, strengthening your shoulders and arms
• Gaze out previous your entrance center finger
• Gently bend a little bit deeper into your entrance knee, retaining it lined up over your ankle
• Press into the knife-edge of your again foot and really feel extension outward from all of your fingers

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5. Triangle Pose (Trikonasana)

Triangle Pose is a good way to proceed opening the hips whereas additionally stretching the again physique.

This pose represents energy, divinity, fireplace, coronary heart, mountains, prosperity, concord, and royalty so we wished to verify we added this pose into our 15-minute yoga move specializing in Pratipaksha Bhavana!

Earlier than starting your pose, set your intention: “I’m steady. I’m grace.”

Let’s attempt it:

• From Warrior II Pose, slowly straighten your entrance leg and thoroughly flip your again foot out 90 levels
• Be sure that your entrance heel aligns with the inside arch of your again foot
• Maintain each legs straight. Floor by your toes and carry up by your thighs
• Look towards the entrance of your mat and type a “T” along with your arms
• Inhale and attain ahead along with your entrance hand and hinge ahead at your entrance hip
• Lengthen your backbone over your entrance thigh
• Place your entrance hand on the bottom or on a block on the outer fringe of your entrance foot
• Rotate your torso to the lengthy fringe of the mat and carry your reverse arm towards the sky
• Search for towards your lifted hand

6. Revolved Lunge Pose (Parivrtta Anjaneyasana)

Whereas constructing our energy and suppleness, we don’t need to miss a robust twisting pose from our sequence, which helps enhance stamina.

Twisting poses assist create consciousness and tone, and scale back blockages.

Earlier than starting your pose, set your intention: “I’m therapeutic.”

Let’s attempt it:

• From Triangle Pose, cartwheel your palms to the within of your entrance foot, squaring off your hips to the bottom and stacking your again heel over the ball of your again foot
• Elevate your proper hand as much as the sky to discover a light twist
• Draw your inside thighs collectively for a safer twist
• Push by your again heel
• Open your chest and gaze up at your lifted fingertips

7. Seated Ahead Fold Pose (Paschimottanasana)

Ending off this 15-minute yoga sequence, it solely appears becoming that we finish with a seated ahead fold.

Often known as top-of-the-line asanas for your entire physique, Paschimottanasana impacts every little thing from our head to our toes.

This pose not solely tones our entire physique, it additionally helps calm the mind, relieve stress, soothe complications, and scale back fatigue.

What an ideal method to embrace Pratipaksha Bhavana in our fast, do-anywhere 15-minute yoga move!

Set your intention: “Pratipaksha Bhavana.”

Let’s attempt it:

• Discover your method to a snug seat on the ground
• Stretch your legs out in entrance of you, sitting up tall
• Take your peace signal fingers and attain and wrap them round or towards your huge toes
• Inhale and carry up by your backbone, shifting out of your pelvis as you start to lean ahead
• Maintain lifting up and away with the crown of your head after which gently fold over your legs to a spot that’s comfy for you

 
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8. Repeat

Repeat your entire sequence on the opposite facet. 🙂
 

9. Corpse Pose (Savasana)

Finish your Pratipaksha Bhavana follow with a second of silent reflection and meditation in Savasana.

Let’s attempt it:

• Come to put down in your again
• Shut your eyes and give up your weight
• Keep for a couple of minutes to soak up the results of your 15-minute yoga follow

Use Pratipaksha Bhavana to Apply This 15-Minute Yoga Sequence Anytime, Wherever

Let your self take your time with this 15-minute yoga sequence and move. Repeat on either side as many instances as you’d like – you get to determine the tempo of your move.

That is your journey, your follow, and your house.

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0——0—————April 13, 2022