Five Minutes for the Body
Number and Duration of Yoga Lessons:4 recordings • total 20 minIncludes: 4 x 5 min
A series of five-minute videos for improving how you feel, moving the body, awakening energy and softening tension.
It's possible to order a single yoga lesson from this bundle.
The Tena Yoga Method
How I guide this package
Every class in this package has a clear intention. I guide you through the pose, attention, and breath so you understand what you are doing and find your own balance of strength, mobility, and ease.
More on the lessons
The package contains four classes of approximately five minutes each.
“My Five Minutes” – Yoga Quick Fix is a series of four five-minute videos addressing the body’s fundamental systems. With a minimal investment of time and energy, they help you improve how you feel and release surface tension effectively.
You do not need a mat for these few yoga exercises because they are practised standing. You can do them at any time of day. The exercises are simple, easy to remember and repeat each day. Try the Healthy Spine class and feel the effect of a five-minute practice. Download the package of four classes for a suggested donation of 7 euros.
Themes:
- Healthy Spine : three exercises for mobilising the spine
- Awakening Digestion : three exercises for stimulating the intestines and supporting digestion
- Neck and Shoulders : exercises for relaxing and mobilising the shoulder girdle and strengthening the back muscles for upright posture
- Breath Through the Heart : opening the heart, awakening the lungs and expanding the breath.
Contents of the recording package
1. Trial class
– HEALTHY SPINE
The class consists of three exercises for mobilising the spine. First, we practise Cat-Cow waves through the back, accompanied by breathing from a standing position. We then use similar but deeper movements, Spinal Breath flexion and extension of the spine with the arms expanding and gathering, again mobilising forwards and backwards. Finally, we practise a lateral movement for the back from a wide squat.
2. AWAKENING DIGESTION
To support digestion and awaken the intestines, we use movements that shorten and lengthen the abdomen, creating a gentle “squeezing” action accompanied by breath. The first standing exercise connects the opposite elbow and knee. We then move from Utkatasana with both elbows towards the knees, using full breathing and rhythmic movements, followed by a twist from a wide squat. We finish with a brief abdominal massage.
3. NECK AND SHOULDERS
We use several movements to improve the condition of a tired, painful neck and rounded posture. First, we mobilise the shoulder girdle and upper back to release tension. We then strengthen the upper back muscles with Cactus Arms, drawing the shoulder blades down and towards one another. From a position with the hands behind the back, we practise two more exercises that lengthen the cervical spine and chest muscles.
4. BREATH THROUGH THE HEART
This set of exercises is designed to mobilise the chest comfortably, deepen the breath and awaken heart energy. The heart is our energetic centre, and when we bring attention to it, we awaken our natural heartfulness. The exercises consist of broad arm movements around the body connected with calm, deep breathing. We practise with a smile and joy.
Just five minutes of exercise can benefit health in many ways. If you are still unsure that this is enough, practise the spinal class..
In five minutes, we move the heart, awaken digestion, mobilise the spine and clear the mind. Five minutes is much better than remaining seated, so begin!
Research shows significant health benefits for people who move from a sedentary lifestyle to moderate activity. Five-minute exercises help us begin moving and take the first few steps in that direction.
