FitnessNo time to exercise? Even a 10-minute yoga routine can change your...

No time to exercise? Even a 10-minute yoga routine can change your life

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Yoga is the traditional science of choice for holistic wellness that offers ancient wisdom that enhances your physical, mental, and spiritual well-being. Yoga can be practised anytime, anywhere, but the optimum time is right before dawn. You willl remain engaged, motivated, upbeat, and focused the rest of the day as a result. Even if you’re pressed for time, power-packed 10-minute yoga sessions may leave you feeling energized and prepared.

However, it is best if you plan out your sequence the night before by constructing a sequence of asanas that you want to practice. However, be sure to Sukshma Vyayam or do relaxation techniques to prepare your body and mind before you start.

Even a 10-minute yoga session offers benefits

Constraints such as age, body type, level of physical condition etc. have no place in yoga practice. Since yoga may be performed by anyone, it is the ideal workout. Just ensure that those with issues like high or low blood pressure, recent surgery, injuries, etc., should take care of.

Practising yoga for 10 minutes also offers health benefits. Image Courtesy: Shutterstock

Here are some benefits of yoga you should be aware about:

1. Yoga connects the mind, body, and soul

For each of these postures, a different breath is employed, which helps strengthen the connection between the mind and body. When this is performed with a focused mind, yoga calms the nervous system and increases serenity.

2. Increases energy and strength

Yoga works every muscle in the body. It relaxes the nervous system and relaxes the mind. Even a short duration of yoga can provide the body with increased strength, flexibility, stamina, and immunity

3. Mental clarity and well-being

Yoga focuses on alignment and specific breathing techniques for each pose which promotes mental clarity.

4. Gives you optimistic and joyful mood

When you perform yoga first thing in the morning and make this a regular part of your life, you will notice many positive changes both internally and externally.

5. Boosts your cardiovascular and lung health

Yoga improves your lung capacity and function. This enhances oxygenation of the body leading to better blood circulation and helps in the treatment of respiratory conditions like asthma.

Easy 10-minute yoga routines

Warm up your body through Suksham Vyayam or mild workouts. Warming up your body is crucial as this will prevent you from injuries. When you start with some grounding activities such as breathing or meditation, you may be sure that your practice will be safe. In yoga practice, the warm-up sequence starts from the leg up.

* Start by gently rotating your ankles to warm up the joints, then move on to your hips, arms, wrists, head, and neck.
* Move quickly while stretching your muscles. This will protect you from practice-related injuries and get your body ready for practice.
* Be sure your body is adequately warmed up before attempting any back-bending poses.

Practising yoga for 10 minutes also offers health benefits. Image Courtesy: Shutterstock

10-minute yoga sequence 1

  • Sukhasana
  • Dandasana
  • Sukhasana
  • Chaturanga’Urvdha Mukh
  • Adomukhi
  • Jump in between palms

10-minute yoga sequence 2

  • Utkatasana
  • Padhasthana
  • Chaturanga Dandasana
  • Urdhvamukhi Svanasana
  • Adomukhi Svanasana
  • Santolanasana
  • Vashishtasana (Palms and Elbow variations)
  • Santolanasana
  • Adomukhi Svanasana
  • Balasana

Starting/Resting Poses

Sukhasana – Happy Pose

Sit straight in an upright position with both legs stretched out in Dandasana. Fold and bring your left leg, tucking it inside the right thigh. Bring the right leg, then fold and tuck it inside the left thigh. Place your palms on the knees. Sit erect with your spine straight

Balasana (Child’s Pose)

Sit with your knees apart to a comfortable distance while you knead on the mat while sitting on your heels. Inhale and raise your arms above the head. Place your palms on the ground as you exhale and bend your upper body forward. The heels should support the pelvis. Make sure your back is not rounded. You are welcome to support yourself by putting a blanket under your buttocks or knees.

Caution: Make sure you consult your fitness instructor before incorporating these asanas in your regimen.

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