At Home Yoga Workout: 15 Minutes To Un-frazzle Yourself

An at home yoga workout can help on the days you feel more tense than normal. More agitated than you want to be. 

Have you ever had one of these days…

You feel...what’s the word...frazzled. Yeah, frazzled is a good one. Or, highly strung. 

You’re kids are, well, themselves. Demanding, hectic, toddler. But you’re not dealing with it in your usual semi-calm way. 

Your husband is being thoughtful...he emptied the dishwasher after all. But you’re still snapping at him. 

Everything just seems to be getting to you. And you’re not sure why. You can’t put your finger on what it is.

What if I told you there is a workout that can help you feel calmer, on days like these. 

Honestly. 

A yoga session really can help.

It can tame the snap. Ease the tension. Melt away the madness. 

Ok, it’s not magic. But it really can help. 

And the good news, you don't have to head to a yoga studio to develop a regular yoga practice. There are many free options with YouTube Video. So many that you easily incorporate a little yoga into your daily life.

It’s not about becoming one with the universe. Or chanting. Or getting in touch with your belly button.

It’s about giving your tired, tight, overworked muscles the tender loving care they deserve.

See, your muscles store more than just physical tension. They store emotional tension as well. So giving them a good stretch will help ease some aches and pains for sure, but it’ll also help relieve some of that emotional tension you’ve been holding on to.

Want to give it a go?

Great. Let’s do this...

Jump Straight to the Workout

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At Home Yoga Workout: Health Benefits of Yoga

Do you ever feel a bit frazzled? Please tell me it's not just me. An at home yoga workout is a great way of un-frazzling yourself. Believe me...

Yoga absolutely helps you become unfrazzled. Feel a bit more...in control.

But, there are lots of other benefits of yoga.

One session will work your entire body. Even if it’s aimed at working a specific area, it will, more than likely, work the rest of body as well.

That’s the thing with yoga. It’s just yoga.

It maybe advertised as yoga for weight loss or yoga for strength training. But, it’s just yoga. If you’re focusing on your lower body, you will, almost definitely be using your upper body and your abdominal muscles at the same time.

It works your body as one unit. Not separated out.

It’s how you use your body in daily life. It’s functional.

That makes it efficient and extremely effective.

It does also help your mental health.

Any movement, exercise, workout will do that to some degree. But the way yoga helps you connect with your breath, with your body, it really does help you to relax. Become more focused. More, well, unfrazzled. I can’t think of a better word to describe it.

At Home Yoga Workout: What You Will Need

Yoga uses just your body weight so you don't NEED anything.

No weights. No fancy equipment. Just your body. 

But, there are a few things that might make your workout a bit easier. A bit more comfy. 

A decent yoga mat would probably be nice as you can spend quite a bit of the workout on your hands, knees, back. A thick padded mat will make it more comfortable.

I have tried doing yoga on a rug, but to be honest, it wasn’t great. It was doable, absolutely. But it was slippery and when you start getting a sweat on, which does happen in a yoga workout, well, it didn’t feel very nice at all.

So, whilst it’s not essential, I would recommend a mat.

If you’re new to yoga, or you’re not very flexible, you might find that a yoga block or yoga straps are a good idea.

They can help support you in positions you might have a hard time getting into on your own. But, you could equally use a thick book, a towel, or a belt.

The last thing you might find useful, again not essential, is comfortable clothes. Really any leggings, jogging bottoms, t-shirt, vest combo will work. But sometimes, isn’t it nice to have a new outfit.

At Home Yoga Workout: What are you going to do?

What makes yoga so great to do at home is...it's completely a body weight workout so you don't NEED any equipment. However there are a few things that might make a bit more comfy.

As I'm not a yoga teacher, I’m going to share with you my go to frazzle busting 15-minute yoga workouts from one of my favourite yoga instructors, Adriene Mishler.

She has a YouTube Channel, Yoga with Adriene, with 100’s, if not 1000’s of yoga videos that you can help you develop a regular practice at home. 

If you have a specific aliment, or mood, take a look through all of her videos. There is everything from Yoga for Lower Back Pain to Yoga for PMS Cramps and Yoga for When You Feel Dead Inside. Or, if your looking for a particular kind of yoga. There’s power yoga, yin yoga or if you're more of an advanced yogi...

She has workouts to cover it all.

Some are very stretch focused, and some are very flowy, just decide what you’re in the mood for. One things is for sure, you will definitely feel like you’ve had a decent workout. 

To get you a little prepared for the videos here are some of the basic poses you'll be doing. There will of course be others, but practice these, it will help.

At Home Yoga Workout: Child's Pose

Child's Pose is a resting pose. It helps you to relax and centre yourself.

Take a kneeling position on your yoga mat, with your big toes touching and your knees hip-width apart. Then sit on your knees.

As you breath out, lean forward, lowering your upper body between your knees. Keep your bum on your heels and rest your forehead on the floor.

Place your arms on the floor next to your legs with your palms facing upwards.

Relax your shoulders to the ground.

At Home Yoga Workout - High Lunge

Stand with your feet hip-width apart and with your hands on your hips step your right foot forward.

Bend your right knee to a 90-degree angle making sure your knee is directly above your heel.

Press into the ball of your right foot as you lift your left heel off the ground.

Bring your hands together over head, lengthening your neck and taking your gaze to your hands.

Make sure you relax your shoulders and draw your ribs down as you reach through your fingertips.

At Home Yoga Workout : Downward Dog

Downward dog gives you a lovely intense stretch right down your posterior chain...all of your back muscles.

Start on all fours with your knees directly under your hips and your wrists directly under your shoulders.

Press your hands into the mat, curl your toes under. Take a deep breath in and as you breathe out push your legs back, lifting your hips and straightening your legs.

Let your head hang and move your shoulder blades away from your ears, towards your hips.

To come out of the position, breathe out, bend your knees and come back to all fours on your mat.  

At Home Yoga Workout: Forward Bend

Stand with your feet together, or slightly apart if that’s more comfortable.

Bend your knees and moving your hips back, fold your upper body over your legs. Make sure your moving from your hips and not your lower back.

Put our hands on the ground next to your feet, or on your shins if you can’t reach the ground.

Take deep breaths in and out as you lengthen your spine, expand your chest and take the crown of your head closer to the ground.

To come out of the pose, breathe out, gently straighten both legs while you lift your upper body back to standing.

At Home Yoga Workout: The Workout

These online yoga classes are around 15 minutes, possibly slightly over. They work well on their own, or run together for a longer, more challenging workout. 

I hope you enjoy them as much as I do…

At Home Yoga Workout: Sunrise Flow

Don't be fooled by this sun rise yoga flow. 

It doesn't have to be done first thing in the morning.

It is, absolutely, a great way to start the day. But, it's also great as a warm up for another workout, if you wanted to tag it on. 

It's slow and gentle pace, eases your body into movement. And connecting to deep breaths helps to calm and centre you, if you're having a frazzled kind of day. 

At Home Yoga Workout: Uplift

This workout is a bit more energetic. 

Sandwiched between the two calmer workouts, or, done on it's own, it really does uplift you. 

I did this flow, well in fact I did all three flows, this morning. 

I was meant to do a HIIT workout but didn't really feel it. I felt like I needed to give my body some tender loving care rather than push it to the max.

I'm so glad I did.

I feel so much better. 

At Home Yoga Workout: Flexibility

A quick, full body stretch to help loosen all of your muscles. 

This is a nice stretch that is great as a cool down, or on it's own to help release some of that tension your muscles have been holding on to.

The stretches are so simple you could incorporate them into your daily routine. 

At Home Yoga Workout: Let's Bust the Frazzle

Those are my go to frazzle busting yoga workouts. 

They help you to connect to your breath and to your body. To become a bit more centred. A bit more grounded.

Well, at least until the kids get up from their nap, and it all starts again. 

But hopefully you'll have a bit more energy to deal with the madness.


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