Yoga is one of the most beneficial activities you can do. It can be performed everyday and help you with your physical, mental and emotional wellbeing.
However, one of the best things about yoga is that it does not have to be a long session.
Simply performing a 10 minute yoga session can help you to maintain your body’s health – but what 10 minute yoga should you perform?
Luckily, we’ve got all the answers you need. This guide will look at some helpful sequences, along with the benefits of performing 10 minute yoga.
So, if you’re ready to learn more – then read on for all the answers.
10 Minute Yoga Sessions
Without any further delay, let’s examine 10 minute yoga that you could perform to help maintain your body’s health. Hopefully, you’ll find this very beneficial!
Start the session by stretching. 10 minute yoga is often performed in the morning to wake up, or before you go to bed – so stretching out will help you to either get rid of the “bed” feeling, or help you to prepare for a good night’s rest.
Slowly reach up with both of your arms and then on an exhale, lean to one side with your arm lowering. Then, lift both of your arms up and then lean to the other side with the opposing arm.
Lift both your arms back upwards and then lower them behind you while you interlace your fingers. Lift your head and your chest while you exhale.
Finally, fold forward and stretch out your hamstrings and the rest of your leg muscles.
Twists And Lunges
This part of the short session is beneficial for your gut health, which of course will help you to maintain your body’s overall health. Simply exhale and then put your hands on the floor while you step your right foot back.
Keep a low lunge steady and then slowly drop your knee to the mat. Keep your right hand where it is and then lift your left arm directly upwards.
Turn your head slowly in the same direction as your left arm (be sure to do this slowly!).
This is where the yoga session really changes. Later in this guide, we will look at some of the different transitions you can do here – but the main point is to ensure you are building transitions and moving from pose to pose.
Breathing Exercises And Meditation
To truly maintain your body’s health and wellbeing, you need to ensure that you finish any yoga session with some light breathing exercises and meditation.
You will be able to feel the harmony within your body and finally achieve a deeper connection between body and mind.
Simply sit comfortably; either crossed legged or on the floor. You may even use a chair or a pillow for this. Practice nadi shodhana (or individual, rotating nostril breathing), whilst you’re paying attention to your regular breathing.
To do this, you will need to block one nostril and breathe comfortably, and then rotate and change to your other nostril. Eventually, block both nostrils and breathe normally.
You should be able to completely clear the airways, which allows you to get a much clearer oxygen path and feel more free.
However, the important thing here is to be comfortable and peaceful, allowing in nothingness and bliss. Whilst you need to keep an eye on your breathing, the key to meditation is to empty your mind.
Now that we’ve explained the whole process, it’s time that we looked at the “main” part of the yoga, which is the transitional poses.
There are plenty to choose from, so it’s all going to be down to you and your own abilities.
Remember, if you have any physical restrictions, be sure to bear these in mind and make reasonable adjustments if you need to.
You can easily move into a cobra pose from the plank position.
All you need to do is place your hands down, flat on the floor and drop your knees slightly whilst bending your elbows. Point your toes downwards whilst listing your neck and shoulders.
Remain off the ground and keep your arms straight. Do this for about a minute, and then transition back into the previous planking position. From here, you should be able to move straight into the next pose.
Downward Facing Dog
Downward facing dog is probably one of the most well known and well recognized poses in the world of yoga.
This might be due to the fact that it’s often seen in fictional media, or maybe because it’s one of the easiest poses to perform.
Not to mention the fact that it’s an excellent transitional pose from a whole lot of different poses. To do this pose, you simply need to keep your legs and feet together and ensure your arms are flat to the side of your body.
Slowly bend over and keep your legs straight, placing your arms and hands in front of your head. Your position should be somewhat of a triangle, and if you are performing this pose correctly, you will feel reactions from your hamstrings, biceps and back muscles.
Do this for a minute and then move into the next pose.
From the previous position, it’s simple to transition into the camel pose. You just need to kneel down in the center of the mat – pretty much “standing” on your knees. If required, you can place a comfortable blanket or similar item down.
Put your hands on the back of your pelvic muscles with all of your arms, elbows and shoulders moving at the same time.
Then, slowly move back whilst you raise your chin and chest, which will create a bend in the upper part of your torso.
Next, move your hands down to hold onto your knees, heels or ankles (depending on your ability) and this will really deepen your pose. You can then use the next pose to recover.
The child’s pose is a great way to finish off these yoga sequences. All you need to do is sit back on your feet and fold the upper part of your body over your legs and thighs. Your arms should be alongside your leg or you can have them pointed in front of you.
Once you have completed this, move onto the breathing techniques and meditation that we mentioned earlier.
There are of course alternatives to the previous plan, and in reality – it will all depend on you and what you can cope with. To keep your body healthy, you do not need to perform yoga at an especially high intensity.
So, you may decide to choose something a little more straightforward. Here’s another plan:
- Easy pose (30 seconds)
- Seated mountain pose (30 seconds)
- Seated spinal twists (30 seconds x2)
- Seated side bend (30 seconds x2)
- Child’s pose (1 minute)
- Cat/cow pose (30 seconds)
- Extended puppy pose (30 seconds)
- Downward facing dog (30 seconds)
- Standing forward bend (30 seconds)
- Upward salute (30 seconds)
- Warrior 2 (30 seconds)
- Warrior 1 (30 seconds)
- Warrior 2 (30 seconds)
- Warrior 1 (30 seconds)
- Mountain pose (1 minute)
Total time = 10 minutes
As an alternative to the previous 10 minute yoga session, this one is much more packed with poses and movements. However, it’s important to note that neither are better than the other.
As long as you are performing 10 minute yoga, it does not matter too much which poses you are doing, in order to get some benefits from it.
Of course, yoga benefits both the body and the mind – so it’s highly recommended just for your mental health.
Frequently Asked Questions
We will now cover some of your most frequently asked questions. Hopefully we answer them all for you.
10 minute yoga sessions can help you to maintain your fitness, flexibility and your positive mental health. It’s a great way to start the day, or prepare yourself for bed. If you’re looking to maintain your body’s health – this is certainly highly recom
There’s no real answer to this because it will depend almost entirely on you. Not only this, but it depends on what you’re doing the yoga for and what time it is, along with plenty of other factors! Needless to say, it’s a case of trial and error!
There’s no equipment demands for yoga as such, but it’s recommended that you get yourself a yoga mat, appropriate clothing, plenty of space and maybe a bolster. Once again, it depends a lot on the person you are and if you need any extras.
And that’s some fantastic 10 minute yoga that you can do at home! We hope you’ve enjoyed this guide and you find your favorites to do at home!
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