15 Minute Yoga Routine

8/2/2019 15 Minute Yoga Routine

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SUCCINCT RESEARCH

Bill White

Your 15-Miniute Yoga

Regimen


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SUCCINCT RESEARCHYour 15-Minute Yoga Regimen

By Bill White

Succinct Research

Tucson, Arizona 85715www.succinctresearch.comwww.jobsinayurveda.comBill@succinctresearch.com

[email protected]

This book contains information intended to improve your health and overall wellbeing. But the information presented isoffered as-is for informational and educational purposes only and is not a substitute for the professional judgment of thehealth care professional. We strongly recommend that you get professional medical advice before you apply any of thetechniques presented in this book.

The author makes no warranty or representation whatsoever regarding the services or products recommended in this book.

Use your own discretion when performing the following postures. Work at your own level and explore your own limits.

The reader of the information presented in this book assumes all risks from using the information provided herein. The authordisclaims any and all liability from the information provided herein. Any medical, financial, legal, health, psychological or otherinformation provided in this book is not intended as a replacement for professional consultations with qualified practitioners.

Thank you for reading this book. I wish you the best of luck and success in your practice.
http://www.succinctresearch.com/http://www.succinctresearch.com/http://www.jobsinayurveda.com/http://www.jobsinayurveda.com/mailto:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]://www.jobsinayurveda.com/http://www.succinctresearch.com/


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Table of Contents

Yoga in 15 minutes a day ......................................................... 2How to Use This Manual .......................................................... 2Getting Started ......................................................................... 4

Yoga Breathing ............................................................................... 4Yoga Equipment ............................................................................. 5Listen to Nike and Just Do It ......................................................... 5Why do yoga in the morning? ......................................................... 5

AsanaOutline........................................................................... 7Tips on Breathing and Visualizations .............................................. 8

AsanaDescriptions ................................................................ 10Mountain pose/ Hand-raising Sequence ....................................... 10Upstretched Arms Pose ................................................................ 11Standing Forward Bend/ Sun Breath Sequence ........................... 11Thunderbolt Pose Variation ........................................................... 12Thunderbolt Pose .......................................................................... 12Childs pose sequence .................................................................. 13Head-on-knee pose....................................................................... 14Corpse pose .................................................................................. 15Doing more than the minimum ...................................................... 16

Conclusion ............................................................................. 18About Bill White ...................................................................... 20


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I N T R O D U C T I O N

S U C C I N C T R E S E A R C H

WWW.SUCCINCTRESEARCH.COM

Yoga in 15 minutes a

dayYoure just 15 minutes away from a healthier, more flexibleand energetic new you!

e all have busy schedules. It seems like theres never enough time in theday to finish everything on our plates. But we also want to do whatsright for our bodies; take care of ourselves the best that we can. You

know, try to eat right, squeeze in a little exercise, slow things down a little bit, andmaybe relax. Sometimes its hard to do whats right for our mental and physical

health while still knocking items off of our to do list.

Yoga is one of the best ways we can get in a little low-impact exercise and at the same time relax our bodies andminds. Its the best tool we can use to keep our bodiesstrong and flexible while also relaxing our minds. But whohas the time and money for a yoga class? I didnt when Istarted doing yoga and you probably dont either. Thatswhy youre reading this handy manual.

How to Use This Manual

Ive written this short eBook to help you get started doing yoga15 minutes at atime. Its easy to start and you can do it any day, anytime,anywhere. I started with this same routine about 13 years agoand it changed my life! In the beginning, I didnt take anyclasses and didnt have a yoga mat. I didnt buy any yoga training courses or books until I had been doing this routinefor over 3 years. I just started doing some of the stretches I

already knew each morning when I got out of bed. After a few weeks, I checkedout a book from the public library and added some more poses (which are calledasanas in Sanskrit, which is the ancient language yoga was originally written downin).

Using this manual is simple. Just download the PDF and save it to your computeror smartphone. Use the outline on page 6 to guide you through 8 simple asanas. Ifyoure familiar with yoga, you can just use the outline. Dont worry if you haventdone yoga before. Ive included an explanation of each asana and some tips tomake them more effective.

YOGA GUIDE

Introduction

Getting Started

AsanaOutline

AsanaDescription


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The key is to use this guide. Start today. Start right now. Just make sure to do it.Youll notice benefits if you try it out for one day, a week, a month, or years. This15-minute guide will help you whether youre a guru or a beginner. You dont evenhave to do every single asana, just do some of it. I guarantee it will make you

more flexible, relaxed, and ready to start your day.

Sincerely,

Bill White

Tucson, Arizona

1 El Capitan in Yosemite is an excellent visualization for Mountain Pose in Yoga (Tadasana)


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G E T T I N G S T A R T E D



Getting Started

The little decisions we make every day add up. Make yoga an important start to yourday, everyday!

ach morning we open our eyes, take a few breaths, and maybe stretch ourtoes down under the covers. We may even yawn deeply and stretch ourarms up over our head. It takes a few seconds, but this feels good and is a

great way to start our day. And its a natural form of yoga. Starting a yoga practiceeach morning is simply an extension of this everydayprocess. Yoga focuses on deep breathing and concentrationwhile doingasanas, which are kinda like formalized stretches.

Yoga mainly involves doing specific physical postures and poses whileconcentrating on breathing and your mental state. While its great that doing yogaposes help your body maintain its flexibility and core strength, the way it benefitsyour mental state is just as noteworthy. Yoga has been proven to calm your mind,releave stress, and fight depression. Most people think of yoga as a physicalexercise system, but, in fact, yoga actually begins with paying attention to yourbreath.

Yoga Breathing

Focusing on the breath is really where yoga begins. We all have to breathe in order tobe alive and the ancient yoga sages believed that the breath was a manifestation of thelife force, called pranain Sanskrit. While we breathe all day and night, one important

deep breathing technique used in yoga is called Ujjayibreathing, or Victorious Breath.The basics of this breathing technique are simple.

Start by inhaling deeply through the nose (in yoga, you always breathe inthrough the nose). Imagine the breath traveling deep into your belly and lungs.Allow your belly to expand on inhale.

On the exhale, slightly constrict the back of your throat kind of like you werefogging up a pair of glasses (It sounds somewhat like Darth Vaders breath).Let your belly contract naturally on exhale; dont force it.

Repeat.

Maintain your focus on the in and out breathing while you do each pose.

In yoga, the breath is used to tell you when to transition between poses. Deep, steadybreath is also important to relaxing throughout the poses. It gives you something toconcentrate on, which helps sooth our minds that are constantly fixated on imaginaryscenarios or obsessing about things plan on doing but havent yet done.

Getting started isas easy as stretching a littlelonger after your morningyawn.

E


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Yoga Equipment

What do you need to start practicing yoga? Nothing. Thats right! You dont needanyspecial equipment to start. In fact, you dont even need clothes! There is a multi-milliondollar industry in the United States that capitalizes on all the yoga clothes, mats, straps,

blocks, shoes.and the list goes on. But, you really dont need any of this to start. Allyou need is someone or something to show you some basic yoga poses- a good book(like this one!), friend, or teacher will do- and the motivation to start.

With that said, there are some things that make yoga a bit easier:

A yoga mat- This non-slip mat will help your hands and feet grip withoutsliding. Youre eventually gonna need one of these if you want to expand onthis program.

Loose clothing- Soft, loose, light clothing that doesnt restrict your range ofmotion is best for yoga. Jogging or basketball shorts and a t-shirt work as goodas any yoga apparel.

An open space- Its great to have a space about 6x6 feet, but a simple 6x3foot area will do for most poses.

Time- Set aside 10 to 15 minutes at first and work up to a longer practice.Right after you wake up is best, but anytime is better than never. Its as easy ashitting the snooze button one less time after your alarm goes off.

Listen to Nike and Just Do It

The best way to start doing yoga is to just wake up one morning and do it. A little more

than 13 years ago, I decided to take the advice of a friend and use yoga as a way to helprelieve the back pain Id been having. She was into yoga, but Iwas nave and thoughtyoga was only for women and hippies. Unfortunately, my back hurt so bad that Idecided to give it a try. She showed me a couple of poses, which Ive included in thisguide, and my back got better little by little. After a couple of weeks, I was pretty muchcured. Needless to say, I havent looked back.

The first step I had to take was to just do it. I had to make the decision to carve out 15minutes from my morning and do some yoga. I realized it wasnt that hard. If I can doit, you can do it, anyone can do it! So, dont wait. Start today.

Why do yoga in the morning?

There are three principal reasons I recommend doing yoga in the morning. The firstreason: so you can get it out of the way. It is more likely that you will actually do thisroutine if you justwake up, jump out of bed, and get started without delay. Its only 15minutes, but the odds of completing this routine diminish drastically if youprocrastinate.

The second reasons: because your body and mind are more ready. First thing in themorning, your body is naturally ready to stretch. We all have an inclination to stretch


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our toes and arms when we first wake up. Yoga is just an extension of this instinct. Ourminds are also clearer in the morning because our active mind has been at rest for afew hours. This clear mind can more easily accept the relaxation and calmingtechniques that accompany this yoga routine.

The third reason: cosmic forces are high in the morning. Ancient yogis believed thatcosmic energy was highest during the transitional period between day and night. This isa time when nocturnal animals get ready for rest and diurnal animals start their day.Flowers open. The sun us visibly in motion. The air is calm and pollution levels arelow, which is optimal for deep breathing for us city-dwellers. Whether you believe it ornot, the transition between night and day is a period of renewal that can be felt allaround you if you pay enough attention. Yoga can help you tap into this energy.

2 One of the best times to practice is in the morning right after you've woken up.


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A S A N A O U T L I N E



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Asana Outline

This is a short and sweet routine that can ease its way into even the busiest of lives.

Everybody has to start somewhere. This routine is a beginning. The followingguide is an assemblage of eight yoga asanasthat Ive used nearly every day for more

than a decade. These ancient yoga poses have been knownby humanity for thousands of years and are still valuedtoday. They can calm your mind, invigorate your body, andstart your day with an energy that will follow you to sleep at

night. I invite you to try the following yoga poses every day for just a week. If youcan do just that, I guarantee, it will plant a seed that can be cultivated into afruitful yoga practice.

Your 15-minute asana outline

Sanskrit Name Translation Benefits

1 Tadasana/ Hand-raisingsequence

Mountain pose Helps align the bodys natural standingposture; stretches the torso, arms, andhands

2 Urdhva hastottasana Upstretched armspose

Gently improves posture and stretchesthe spine, arms, and legs

3 Uttanasana/ParvottanasanaPranayama

Standing forwardbend/ Sun Breath

sequence

Rejuvenates the spinal cord andstretches the neck, back, and hamstrings

4 Vajrasanavariation Variation ofthunderbolt pose

Stretches the toes and arch of the foot;focused breath calms the mind

5 Vajrasana Thunderbolt pose Tones thighs, knees, and ankles; calmsthe mind

6 Balasanasequence Childs posesequence

Strengthens the knees, ankles, and spine

7 Janu Sirsasana Head-on-knee pose Stretches the front of the spine,hamstrings, and hips

8 Savasana Corpse pose Calms and refreshes the mind

Do each pose for about 20 to 40 seconds or from four to eight breaths (in and out equals one breath),especially the Sun breath sequence. For upstretched arms pose and head-on-knee pose, hold each side for atleast eight breaths. In order to calm your mind, try to practice visualization techniques during the thunderboltpose variations and corpse pose.

The asana outlineisjust a guide to get youstarted. You can do all of it,some of it, or build off of it.

Just make sure you do it!


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There you go. Thats it. Those eight poses usually take me about 15 minutes tocomplete because I also do a little breath exercise throughout the routine,especially during the sitting poses and at the end.

Tips on Breathing and VisualizationsProper breathing and positive visualizations are central to getting the most out of thisshort routine. Most yoga classes are between 30 minutes and one hour, so this routineis pretty brief as far as yoga goes. But its enough to get some results and can easily fitinto most lifestyles. Consider this routine a starting point and work your way up intolonger sessions. It can also be done anywhere and anytime, which makes it difficult foryou to make any excuses.

There are many tips on how to breathe while doing yoga, but here are some of myfavorites:

Dont hold your breath- Holding your breath in the middle of an asanastops

air and energy from flowing throughout your body. Its also a sign that youretrying too hard or extending too far in a given pose. Make sure you keepbreathing throughout this routine, with only a slight pause at the end of eachfull inhale and exhale.

Breathe deep- Imagine the breath coming in through your nostrils andflowing deep into your lungs and belly. Make believe that clean, fresh, cool airis entering your nostrils on inhale and hot, dirty air is leaving on exhale.

Breathe through your nose- For beginners, breathing through your nosemakes it easier to control your breath and brings more air into the nasal

passages that surround your brain. The cool air helps soothe your mind. Also,the nose was built for breathing and the mouth was made for eating. So, useyour nose for what it was designed to do. After youve practiced for a littlewhile you can exhale through your mouth, but keep inhaling through yournose.

Keep the breath steady- Slow down if youre inhaling and exhaling rapidly oryou keep inhaling through your mouth. This routine is all about relaxation andgently getting your blood and energy flowing. If youre breathing too hard,slow down and relax.

Visualization techniques are also important in yoga, so Ive given you some of the onesI use most often:

Rinsing off your brain- Imagine that each inhale is like a stream of cool,clean, clear water that comes in through your nose and washes up over yourbrain. Each exhale rinses over your brain like a gentle ocean wave and goesback out through your nose. As you keep imagining this, think about how thebreath is cleaning out your mind by literally rinsing troubling thoughts away.


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Human light bulb- This one can really get you energized quickly. Imaginethat you are inhaling bright, white light that lights up your body. Pretend thateach exhale carries away dirty, sooty, exhaust that keeps the light from shiningthroughout your body. As you keep inhaling and exhaling, imagine that the

light is energizing you, starting with the nose and working its way down to eachof your fingers and toes. And that the exhales keep getting cleaner and cleaneras your body exhales any bad thoughts or stress. Feel the light energy flowand glow throughout your body just like a light bulb until you are shiningbright like a light bulb.

Think about the meaning of the asanas- Because yoga was developed byancient people that studied the world around them, many of the poses arenamed for animals and objects in the natural world. Imagine that you areliterally doing the translation of the pose (ex. standing tall like a mountain inmountain pose).

As I recommend in the table, try to do each pose for at least eight breaths. Make sureyou do them on both sides for the poses that require you to switch sides. You canalways do more or less, but make sure you do something.

3 Imagine your inhale is as cool as the mountain air above the clouds


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Asana Descriptions

Heres a brief description ofa few asanas created from the wisdom of the ancients.

Heres a description of the yoga poses in your 15 -minute routine. The followingwords and photos are something to give you an idea of how these simple posesshould be done. But dont forget to listen to your body. If something doesnt feelright or starts to hurt, stop doing the pose or gently adjust your posture.

If you enjoy these poses, there are many excellent resources out there that canhelp you learn more. Remember, this routine is designed to relax and get you intothe yoga habit. Take it easy. Breathe deeply. Relax and release.

Mountain pose/ Hand-raising Sequence

This short sequence is a combination of a standard, starting yoga pose and the morning

stretch we all do while yawning. Its a good way to start off the yoga sequence.

1. Concentrate on your breath, slowly deepening it throughout the pose.

2. Start in Mountain pose- bring the feet close together so the toes and balls ofyour feet are gently touching together. Keep the heels about to one-inchapart. Lift the toes and spread them wide into the ground. Center your body sothat the weight is evenly spread through your two feet.

4 Mountain Pose


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2. As you exhale, gently dive forward, bending at the hips. Keep your back asstraight as possible as you bend forward and try to keep your arms level withyour shoulders until your torso has gone as far forward as it can. Unless youcan touch your toes, put your hands on your knees or ankles.

5 Sun Salutation Sequence

3. Let your head hang between your shoulders and pausebriefly at the bottom of the bend.

4. On inhale, slowly straighten back up and raise your armsback over your head and do the sequence again. Dontrise up too quickly or you may faint.

5. Repeat for about 4 to 8 breaths.

Thunderbolt Pose Variation

This variation of the Thunderbolt pose is excellent at stretching the arches of your feet.Its the variation that is designed for folks that cant quite bend their knees or feetenough for the formal version.

1. Come down to a kneeling position. Sit on your heels and bend your toesforward towards your knees. Relax your handstowards your sides.

2. Sit with the back straight and look forward. Place yourhands on the top of your thighs or your knees. Avoid

hollowing out your lower back and hunching your shoulders.

3. Breathe evenly. Allow the breath to flow deep into your belly. You can closeyour eyes. Hold for 30 to 60 seconds or 4 to 8 breaths.

Thunderbolt Pose

This is the formal version of the Thunderbolt pose. Its great at stretching the tops ofyour feet and giving you a balanced seated position for deep, relaxing breaths.

Just get a gentle backbend when you diveforward. Dont worry abouthow far you can go. Try tokeep your legs as straight asyou can and dont worryabout touching your toes inthe beginning. Just do whatyou can until you can dobetter.

Take it easy on theThunderbolt poses if youhave a history of knee injury.Rise up off of your heels ifyou feel any discomfort. If ithurts, dont do it.


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1. From the variation of this pose, sit up off of your heelsand flatten the tops of your feet down onto the floor.

2. Sit down on your heels again. Rest your hands on the top of your thighs or

your knees.

6 Thunderbolt Pose

3. Breathe deeply and evenly again. Hold for 30 to 60 seconds or 4 to 8 breaths.

Childs pose sequence

Heres another forward and backward back bending sequence. This sequence stretches

the back and helps improve your posture.

1. Start inThunderbolt pose.

2. Rise to a kneeling position with the toes pointing away.Keep your legs firm and press the tops of your feetinto the floor to stabilize your body.

3. On an inhale, raise both arms up over your head with the palms facingforward. Keep raising the arms and bend backward a little bit without thrustingyour hips forward. Stretch your fingers to the sky.

4. On the exhale, slowly bend forward as you sit back on your heels. Keep yourarms raised over your head kind of like youre bowing to a queen. Keepbending until your forehead is resting on the floor and your palms are touchingthe floor above your head. Release the shoulders and pull your arms backbeside your body with the palms turned upward.

Watch your knees. Dontdo it too long if this positioncauses discomfort.

Be careful if you have ahistory of lower backproblems. Dont bendbackwards during the inhaleif it feels uncomfortable.


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7 Child's Pose Sequence

5. Inhale and repeat the sequence from step 2 again. Keep doing this sequencefor about 4 to 8 breaths.

Head-on-knee pose

This is a good stretch for your back, hips, and hamstrings. Dont worry if you

cant touch your toes in the beginning. With a little practice, youll be able to reac hbeyond your toes in no time.

1. Sit with your back erect and your torso at a 90-degree angle with your legs.

2. Bend the left leg and place the sole of your left foot against your rightthigh. Keep your right leg straight and your right foot and toes flexed backtowards your body.

8 Head-to-knee Pose


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3. As you inhale, lift up with both hands, stretching your arms above thehead with the hands close together and your palms facing your right foot.Keep your back straight.

4. Exhale. Bend forward from the hips and lower yourhands towards your right leg until you can holdyour right ankle or toes. Breathe calmly and deeply.

5. Concentrate on gently lowering your foreheadtowards your right knee with each exhale. Dontpush your self too hard or bounce towards the knee. Focus onsurrendering any tension in your back or hamstring. Hold for 20 to 40seconds or 4 to 8 breaths.

6. On an inhale, raise up your torso and return to the starting position.

7. Repeat on the other side.

Corpse pose

Doing corpse pose is pretty easy. You just lay there and relax, releasing anytension left in your body. If you concentrate on the visualization and breathingtechniques outlined earlier in this guide, youll feel energized and refreshed whenfinished.

1. Lay on your back. Make sure your head is positioned along the centerlineof your body and your spine feels aligned. Make sure your chin is neutral,not too far up or down, and isnt bent down so far that it partially blocksyour windpipe.

9 Corpse Pose

2. Position your arms slightly away from your body with the palms turnedupward. Slightly spread your feet apart and let your feet roll outward.

This can be a prettyintense stretch for

beginners. Work your wayinto this pose slowly overtime. Keep the back of theknee of your straight legpressed down on the floor.

Again, if it hurts, let up alittle or stop doing the pose.


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3. Close your eyes and focus on the breath. Draw thebreath deep into your stomach with each inhale. Asyou exhale, release any tension left in your body.Imagine yourself floating on a cloud. Let the breath

flow effortlessly in and out. You can stay in thisposition as long as you want.

4. When youre ready, slowly come back to life byopening your eyes. Wiggle your hands and feet then start moving yourknees and elbows a little. Bend your knees up towards your torso whilekeeping the soles of your feet on the ground. Grab the underside of yourknees and sit up slowly.

Doing more than the minimum

This 15-minute routine was designed to get you in the habit of doing yoga or to giveyou an excuse-free yoga workout that can be done anywhere. But this workout was

also intended to be a building block that you can use to refresh your body and get inthe habit. You should start with the routine in this guide, but pretty soon youlloutgrow this basic routine if youve been diligently doing yoga every morning. Thatswhen you should consider grabbing a yoga mat and looking for a good book with lotsof pictures or a class with a good teacher. While you dont need any special equipmentto do yoga, youll do better under the guidance of a good yoga teacher or excellent yogaprogram.

There are literally hundreds of yoga systems for sale online. Many of them were createdby excellent teachers that really care about the progress of their students. Some of theseprograms were created by folks that were only out to make a quick buck. Youll never

know what youre listening to or paying attention to unless you spend a few minuteschecking these resources out for yourself. Make sure you always maintain a critical eyeand ear for any program that professes outlandish or extraordinary results with prettymuch no effort on your part. Thats usually a good sign that a scam is afoot.

If you practice every day like I do, youre going to spend most of your time doing yogaon your own in your own way. But it does pay to take classes. I have personally takenhundreds ofyoga classes from time to time in the different towns Ive lived in acrossthe United States. Ive had dozens of teachers and, sometimes, paid a handsome sumto attend classes at the better schools. The two best yoga schools that I havepersonally attended are:

The Boise Yoga Center3113 Rose HillBoise, Idaho 83705

The Yoga Connection3929 E. Pima St.Tucson, AZ 85712

Youll feel pretty relaxedafter doing this pose for afew minutes. The blood willsettle throughout your body,so make sure you sit upslowly otherwise you might

get light headed. Neverstand up quickly afterdoing this pose for anextended period. You mightpass out.
http://www.boiseyogacenter.com/http://www.boiseyogacenter.com/http://www.yogaconnection.org/http://www.yogaconnection.org/http://www.yogaconnection.org/http://www.boiseyogacenter.com/


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These two studios offered excellent classes and the teachers were focused on thewell-being of their students. I saw individual students get personal tips,

suggestions, and corrections from the teachers every time I went. The teacherswere also willing and able to spend time after class to politely and intelligentlyanswer any questions. If youre ever in Boise or Tucson and want to take a yogaclass, I think these are the two best in those towns.

But what if you dont live in Boise or Tucson? Or, what if you cant afford toattend class at these studios? What do you do if the classes you need dont fit yourbusy schedule? Your best choice is to find a yoga book, program, or class onlinebecause then you can watch it in the comfort of your own home or officewhenever you want on a computer or smartphone. Quality online yoga resourcescan do a pretty good job of giving you the instruction to help you perfect theasanaswhen you need them. However, not all online yoga instructions are createdequal. Some are just not good enough to give you the instruction you deserve.

The best online yoga program Ive come across in my 13 years of being a yogastudent is theShapeshifter Yogaprogram. Its downloadable. Its cheaper than twomonths of yoga classes. Its down to earth and you can do it on your own time.Plus, you can get your money back AND keep the program if you arent satisfied.This is just my own personal opinion, so feel free to check it out on your own.

10 Saguaro cacti in the Sonoran Desert doing their own version of yoga
http://www.yogafitnessflow.com/?hop=0http://www.yogafitnessflow.com/?hop=0http://www.yogafitnessflow.com/?hop=0http://www.yogafitnessflow.com/?hop=0


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Conclusion

In 2008, I made a summit attempt on Mount Rainer in Washington State. At 14,411feet high, Rainier is the second tallest peak in the lower 48 states. Some consider it the

most difficult peak to climb in the lower 48 because most people go from sea level to14,000+ feet and back down again in less than 48 hours! The summit bids usually startfrom Camp Muir base camp at 10,080 feet around midnight in order to beat the sun,which melts the glaciers making it much more hazardous. A midnight strike for thesummit usually comes after about 6 to 8 hours of extreme mountaineering thatincludes about 4,800 feet of elevation climb over glaciers and rock. So, in order tosummit Rainer, you climb up 9,000 feet of ice and rock to the top of the mountain andgo back down to the parking lot at 5,400 feet in less than 48 hours!

I was awakened around 12:15 AM to get my gear together for the summit bid. I didntsleep well. The altitude made my head throb and I was struggling for a deep breath all

night. I think I got about 2 hours of sleep. I was weak. The shelter at base camp was ahive of activity with people scurrying around searching for their gear and trying tochoke down a little breakfast. I wasnt hungry. In fact, I was kinda nauseous. I felt like Ihad to get some air, so I threw on my boots and went outside.

Outside, the air was brisk (about 20 degrees F). All I was wearing was a fleece pullover,long johns, and my boots. Despite the fact that my nose hairs were freezing with eachinhale, the view was spectacular. I was above the clouds. A midsummers full moonwas high in the sky. Stars twinkled brightly on all sides of me. The icy blue of Rainierloomed large over my shoulder. Then, suddenly, I got really anxious and worried.People die on Rainer and I started thinking the unthinkable. Thats when I realized Ihadnt done my morningstretches.

I climbed up on a nearby boulder, took off my boots and started doing some Sunsalutations. Deep inhale, raise arms. Exhale and release, dive down and touch my toes.InhaleI kept going for about 10 breaths, all the while being amazed by the beauty allaround me. After about 10 minutes, I realized I needed to get my stuff together. Theanxiety was gone. All I felt was energy flowing throughout my body and excitementabout the upcoming climb.

I started out doing this same routine more than 13 years ago. Im still doing some ofthese same poses. Because I used the huge number of yoga asanasto fashion somethingthat worked for me, Ive been able to keep doing yoga despite the demands of my life.

Ive part of this routine almost everywhere on beaches in Hawaii at sunrise, on anairplane high over the Atlantic, at home the morning after my son was born, and on aglaciated peak above the clouds on Rainer.

I truly recommend you start with this routine today. Dont wait. This could lead tosomething that will change your life for the better.


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11The trail to Mount Rainers base camp.Yoga is just one step on the path I take every day.


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About Bill White

Bill White is the CEO and founder of Succinct Research, a company dedicated toconducting quality research and publications for clients and the non-academic public.

An enthusiast of holistic healing, he is also the creator ofJobs in Ayurveda, whichfocuses on helping professionals in holistic healing and alternative medicine find jobsand improve their businesses. He is also a practicing Buddhist and has been doing yogadaily for over a decade.

For over eight years, Bill has lead research groupson fieldwork projects in some of the most remotelocations in the United States including thetemperate rainforests of Washington State, at highaltitudes near Great Basin National Park, and in theMojave and Sonoran Deserts in the American

Southwest. These projects have allowed himopportunities to gain and test his skills inleadership, decision making, and public relations.As a project director and project manager, Bill has

played an integral role in helping others develop their professional skills and use theirexperiences to find gainful employment. As a mentor, he has helped hundreds ofstudents and co-workers on their career paths. As a business owner, hes dedicated tooffering these experiences, talents, and skills to you.

An innovative, thorough archival researcher, field scientist, and author, Bill hasparticipated in over 100 historical, archaeological, and anthropological research projectsacross the United States. He has written or co-authored nearly 50 research reports and

given presentations to diverse audiences across the United States, in Canada, and theUnited Kingdom. A lifelong student of human cultures and practices, Bill graduatedfrom Boise State University with a B.A. in Anthropology, Native American Studiesminor and earned his M.A. in Anthropology from the University of Idaho.

Learn more about what Bill and Succinct Researchcan do for you, your business, ororganization.

Jobs in Ayurveda is helping Ayurvedic professionals, holistic healers, and alternativemedicine practitioners get jobs and build their businesses.
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15 Minute Yoga Routine

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