With the average commute time for Singaporeans at more than 50 minutes a day, that is almost 5% of our waking hours, assuming 8 hours of sleep. As a time strapped office worker who might not be able to spare the time to attend a yoga class, what can we do on our daily mrt ride to enjoy some benefits of yoga?
If you can’t find a seat
1) Standing fish pose
Stand with your back against the train wall. Reach your arms behind you and lift your head and chest slightly like you’re looking for fish above you. This relieves tension in your neck and shoulders.
2) Swinging palm tree
Stand beneath a handlebar, reach your right arm up and over your head to grasp an overhead bar or handle. Let your left arm rest by your side. As you reach for the bar, let the back of your right shoulder drop toward your waist. Keep your right arm straight but not locked. Inhale and grow taller in your spine. Gaze up at your upper arm and don’t let your chest collapse. This works your core amd stretches out side of body.
If you get a seat
3) Eagle arms
Sit up straight, bend your elbows and lift them straight in front of you, to shoulder height. Take your right arm underneath your left arm and wrap it around your left arm. Join your palms or the back of your hands together in prayer position. Move your elbows forward slightly and let the tops of your shoulders drop away from ears. You should feel a stretch in your shoulders, upper arms and back.
4) Seated spinal twist
Seat with your feet planted firmly on the floor, hip distance apart. Place your left hand onto your right knee and your right hand behind the pelvis. Take a big breath in, lengthening your spine and chest, using the arms as leverage. This is a restorative yoga pose that promotes good digestion and encourages spinal mobility
Now that’s a time efficient way of doing yoga!