5 minute yoga on the beach
The holidays are finally here.
If you’re one of the lucky fish that get to spend it by the sea, you shouldn’t let relaxation be the excuse that keeps you from exercising.
In fact, heading to the beach might just be the inspiration you need to take up yoga. You can do this 5 minute series on the beach – or simply while you’re dreaming of the waves.
Spread open your beach blanket, lather up some sunscreen and soak up the sunshine with these yoga poses.
Lie down on your beach blanket with your stomach to the ground and your arms at your side. Turn your palms to the sky and turn your feet inwards towards each other.
Inhale. As you exhale, lift your arms and torso off the ground so that you’re resting your weight on your stomach. Squeeze your bum as you raise your arms off the ground so that they’re parallel with the floor. Maintain a forward gaze, or turn your head slightly upwards if you can.
Hold this pose for about a minute before returning to the ground.
Turnover onto your back. Exhale as you bring your head up and curl your spine so that your shoulders come off the floor. Keep your lower back flat on the ground as you lift your arms and legs off the floor. Your arms should be parallel to the floor and only a little off the floor, about halfway between the ground and your rib cage. Your toes should point towards a 45 degree angle – the lower they are, the more challenging it becomes.
As you take 10 short breaths, pump your arms up and down slightly. Release this pose back to the ground, followed by a couple of deep breaths.
Return back to lying on your stomach on your beach blanket. Position your arms so that your hands are under your shoulders with your elbows tucking back into your sides. Inhale as you straighten your arms, so your chest is lifted off the ground. Only go as far as you can comfortably manage while pressing your tailbone towards the blanket. Pull your shoulder blades together at the back as if you are spreading your rib cage in the front.
Breathe deeply as you hold this pose for about 30 seconds. Release and repeat at least once more.
While your stomach is still facing the ground, get into a push-up position, with your arms about shoulder width apart and your feet together. Push yourself up to the top of this position and straighten your back. Hold this position for about 30 seconds while breathing deeply. If you have difficulty holding this pose for more than 1 or 2 breaths, simply do more repetitions until you build up your strength.
We often talk about plank because it is a complete work out from top to toe. We’ve even got a helpful video featuring our Jyoti showing how to do a perfect plank
Move to a sitting position, so that your legs are extended in front of you. Place your hands on the floor just behind your hips with your fingers pointed towards your toes. Lengthen your spine, and then lean back slightly. Exhale while you lift your knees off the floor and extend your legs into a 45 degree angle. You can keep your knees slightly bent if you’re unable to straighten your legs comfortably. Still leaning backwards, raise your arms along the sides of your legs until they are parallel with the floor. If you’re not used to this pose, you may need to hold the sides of your legs, but aim for simply extending your arms when you can. Hold this pose for 10-20 seconds (longer if you can), and release back to a sitting position.
Again, we’ve got a little video of Jyoti demonstrating the Bihar yoga style boat which is done at a much lower angle. It looks simpler… but it’s even more toning. Check out the video
• Print out this post and tuck it in your holiday packing, so you’ve no excuse to slouch on vacatation.
• With this little lot in your beach bag, make sure you try at least one of them each day.
Do check out these earlier posts with more sneaky ways to get yoga into your day:
Or check the main 5 minute exercise program page to see everything in one place.
And do let us know what you think below – or if you’d like us to feature a particular move.