Yoga Sequenz

Fifteen Minutes to Keep What You Built

The standing practice for after the program

This is the practice that outlives the twelve weeks. Everything that made the difference, in the shortest form it still works in: a hinge, a lunge, a standing pose, a squat, two strengthening poses and a twist. Fifteen minutes, once or twice a week, is roughly what it takes to hold what three months of work built. It is much easier to keep a back than to get it back.

15 min · Level 2

Wann hilfreich

You are in the last weeks of the program and need a third day that is short, or the program is finished and this is your maintenance practice. Fifteen minutes, standing, no props.

Physical effect

One pass through each of the patterns the program built: hinge, lunge, single side load, squat, extension and rotation.

Function

Short enough to actually happen on a weekday, which is the only property a maintenance practice really needs.

Mental effect

Knowing you have a fifteen minute answer is a large part of why the pain stops running the week.

Fifteen minutes standing

One pass through everything the twelve weeks built, in order.

Tadasana

30 sec

Berghaltung

Feet hip width, weight even, five slow breaths.

Mountain Pose is thirty seconds of checking in. It tells you which of the poses below needs more care today.

Mehr über Tadasana erfahren

Ardha Uttanasana

45 sec

Halbe stehende Vorbeuge

Hands on the shins, back long, knees soft.

Half Standing Forward Bend finds the hinge before anything asks for it under load.

Mehr über Ardha Uttanasana erfahren

Virabhadrasana II

45 sec per side

Krieger 2

Front knee over the front foot, arms wide, trunk upright.

Warrior II is load on one side at a time with the pelvis held level. Nothing else in fifteen minutes covers that.

Mehr über Virabhadrasana II erfahren

Utkatasana

2 sets of 8 breaths

Stuhl

Hips back, chest lifted, weight in the heels.

Chair is the hinge under load, which is the single most useful pattern in this program.

Mehr über Utkatasana erfahren

Malasana

1 min

Squad

Feet a little wider than the hips, heels down or supported, chest lifted.

Garland Pose keeps the deep squat available. It is the movement that disappears first and is missed most.

Mehr über Malasana erfahren

Anjaneyasana

45 sec per side

Hoher Ausfallschritt

Step one foot forward, back heel lifted, hands at the hips.

High Lunge keeps the hip flexors long. They shorten again within days of sitting, which is why this stays in the short version, and it is the most demanding pose here.

Mehr über Anjaneyasana erfahren

Shalabhasana

2 sets of 6 breaths

Heuschrecke

On your front, chest and legs lift a small amount, neck long.

Locust is the shortest way to keep the muscles beside the spine working.

Mehr über Shalabhasana erfahren

Setu Bandha Sarvangasana

2 sets of 8 breaths

Schulterbrücke

Lift, hold, lower slowly.

Bridge keeps the hips strong, which keeps the load off the lower back where it belongs.

Mehr über Setu Bandha Sarvangasana erfahren

Jathara Parivartanasana

1 min 30 sec per side

Die liegende Drehung

Knees to one side, shoulders staying down.

The supine twist is the counter movement to everything above and the fastest way to leave the practice feeling neutral.

Mehr über Jathara Parivartanasana erfahren

Savasana

3 min

Totenstellung

Palms up, nothing to do.

Three minutes at the end is what separates a practice from a set of exercises.

Mehr über Savasana erfahren

Integration

Once or twice a week after the program ends. If your back flares, this is not the practice for that week. Go back to the gentle floor sequence until things settle, then come back here. Nothing in this program is medical advice, and the safety notes in the practice guide still apply.

Der Mensch hinter dieser Sequenz

Manish Rana

Gründer & Autor

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