10 Minute Yoga - Transform Your Body And Mind

10 Minute Yoga – Transform Your Body And Mind

Do you think that yoga is something that you need hours to practice properly? While this is a common misconception, perhaps because some yoga sessions are about an hour in length, the truth is that you can do 10-minute yoga and benefit from it.

Are 10 minutes of yoga really enough? 10 minutes of yoga ensures you can engage your body, mind, and spirit quickly. With just 10 minutes at your disposal to dedicate to yoga, you can make your session mindful and focused.

Jumpstart your morning with a 10-minute yoga session. We’ll start with a great routine to adopt and then explore how it can benefit your body. 

10-Minute Morning Yoga Session To Start Your Day 

There are many different 10-minute yoga sequences to try, but you can also customize your own one or change it from one day to the next, depending on what you need.

For example, if you want calmer poses that will zap anxiety during a stressful day or you want invigorating poses that will give you more energy.

Here are five yoga poses that you can include in a 10-minute yoga session and why they’re beneficial.

#1 Hero Pose (Virasana)

#1 Hero Pose (Virasana)

The Hero Pose entails kneeling and sitting back between your heels. This is a meditative seated pose. It enhances flexibility in areas of the body such as your ankles, knees, and thighs.

It also helps you to achieve spinal alignment so that you will stop slouching and breathe more deeply. To make it more comfortable, sit on a thick, folded blanket.

  • Once you are comfortable, relax your body so you sink into the pose. 
  • Focus on parts of your body that are being rooted into the earth, such as your buttocks and legs. 
  • Lengthen your spine and tuck your chin while lifting the crown of your head. 
  • Sit in the Hero Pose for one minute.
  • You can also use a mantra, such as “I am unstoppable.”

#2 Cat-Cow Pose (Chakravakasana)

#2 Cat-Cow Pose (Chakravakasana)

This is a combination of the Cat Pose (Marjaryasana) and Cow Pose (Bitilasana). This pose is a breath-synchronized pose that increases blood circulation. It enhances your focus while relaxing you. 

  • Get into the tabletop position. This is when you get onto your hands and knees on your yoga mat
  • Arch your back and move your head up so that you get into the Cat Pose.
  • Then, move into the Cow Pose. This is when you curve your spine and look down at the yoga mat. 
  • Focus on your breathing. When you enter the Cat Pose, hold the pose for one breath. Then, move into the Cow Pose. Hold your breath as you inhale and exhale. 
  • Try to match your breathing with the movements you make, such as by inhaling when you move into the Cat Pose and then exhaling when you move into the Cow Pose.

#3 Downward-Facing Dog (Adho Mukha Svanasana)

#3 Downward-Facing Dog (Adho Mukha Svanasana)

Since this pose puts your head in a lower position than your heart, it has an energizing effect on the body.

  • Start on your hands and knees. 
  • Take a breath as you move your toes under your heels. 
  • Exhale as you lift your hips. 
  • Extend your legs and keep them straight as you lower your heels to your yoga mat
  • Keep your head relaxed between your arms. 
  • Hold this pose for one minute.

#4 Tree Pose (Vrikshasana)

#4 Tree Pose (Vrikshasana)

Now that you’ve invigorated your body and mind with some of the above poses, doing the Tree Pose will help you gain inner peace.

  • Stand on your yoga mat, and press one foot into the ground to root yourself. 
  • Press your other foot into the thigh of your standing leg. 
  • Train your eyes on something in front of you so that you improve your balance. 
  • Let your hands come into a prayer position in front of your chest. 
  • As you start to feel stable, move your hands over your head.
  • Hold this pose for 30 seconds, then repeat it with your opposite leg. 

#5 Child’s Pose (Balasana)

#5 Child’s Pose (Balasana)

When you want to end your 10-minute yoga session, choosing to do so with the Child’s Pose is a good idea. It’s relaxing and will help you release energy.

  • Rest back on your heels. Let your toes touch. 
  • Spread your knees wide.
  • Move your hands forward so that you bring your head closer to the earth. 
  • You can choose to keep your hands up, down, or put them together in the prayer position. 
  • Hold this pose for one minute. 

Health Benefits Of 10-Minute Yoga 

Health Benefits Of 10-Minute Yoga 

By doing shorter sessions of yoga, you can reap many benefits for your body and mind.

  • It boosts your energy. Since you’re doing shorter, quicker sessions, the yoga poses can boost your energy levels so you eliminate feelings of tiredness.
  • It centers you. If you’re having an anxious or stressful day, taking just 10 minutes to do calming yoga poses can help you to regroup and feel good about facing the rest of your day.
  • It tones your body. By concentrating on slow movements that really focus on stretching your body, you can benefit from shorter yoga sessions. Fill your 10 minutes with energetic and challenging poses to reap the most benefits from your short yoga session.
  • It makes you take the opportunity to relieve stress. You might not have an hour to dedicate to relaxing yoga poses, but you can squeeze in 10 minutes between work meetings or other daily tasks. 
  • It relieves pain. Taking 10 minutes out of your work day to stop hunching over your laptop so that you can relieve pain in your neck and shoulders is a good way to keep pain at bay.
  • It boosts your mood. Just 10 minutes of yoga will help you feel more positive. This is because yoga increases levels of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain that boosts your mood and reduces anxiety.
  • It helps you commit to a yoga practice. If you usually don’t have a lot of time to dedicate to yoga, this can cause you to put your yoga practice on the backburner. It’s better to stick to shorter yoga sessions so that you manage to stick to a yoga practice more regularly. 

The Best Times To Do 10 Minutes Of Yoga: 3 Examples

The Best Times To Do 10 Minutes Of Yoga: 3 Examples

The great thing about 10 minutes of yoga is that you can do it at any time. Here are some to consider.

  • First thing in the morning. Start your day with 10 minutes of yoga! This is valuable because it will clear your mind and help you feel energized so you can start your day on the right footing. 
  • During the day. Relieve stress during your day with bursts of yoga. Following a yoga lifestyle means being aware of your body. This helps you to notice your physical sensations. If you sense that you’re holding tension in some parts of your body, take a quick 10-minute timeout to do some yoga poses. Moving around will also prevent you from getting into the bad habit of having bad posture. 
  • At the end of the day. Another good time of day to do some yoga is at the end of your day when you need to restore and rejuvenate your body. If you’re doing it close to bedtime, make sure you focus on slower movements and prioritize meditative poses. This will encourage greater rest and sleep. 

Related Questions 

Why does your body shake during yoga?

Why does your body shake during yoga?

If you experience body shaking, such as in your muscles, when doing advanced yoga poses, don’t worry! This is a normal neurological and physiological response. 

Can you do yoga every day?

You can do yoga every day, but you should take care not to overexert yourself. Stick to shorter sessions so that you reap the benefits, stay active, and practice breathwork without experiencing fatigue. 

Conclusion

If you want to start reaping the benefits of including yoga in your daily schedule, you might assume that you have to set aside at least an hour for your yoga practice.

However, this isn’t necessarily the case. By squeezing in 10 minutes of yoga whenever you can, you’ll be able to reap its benefits and feel better. 

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