Best 10 Minutes Yoga Routine for fullbody awakening
Wellness Warriors: 10 Minutes Morning Yoga Routine
Welcome to Wellness Warriors, your go-to source for all things wellness! In today’s article, we’ll explore a 10 Minutes Yoga Routine that can invigorate your start to the day. 10 Minutes Yoga Routine is designed to enhance your energy levels, improve flexibility, and set a positive tone for the rest of your day. Let’s dive into the benefits of yoga and explore each pose step by step.
The Benefits of Morning Yoga
Starting your day with a 10 Minutes Yoga Routine can offer numerous benefits. Here are just a few:
- Increased Flexibility: Regular practice can improve your range of motion and help prevent injuries.
- Enhanced Focus: Engaging in yoga first thing can clear your mind and improve concentration.
- Reduced Stress: Morning yoga can help calm the nervous system, reducing anxiety and stress levels.
- Boosted Mood: Beginning your day with gentle movement can foster a sense of well-being and positivity.
Preparing for Your Yoga Practice
Before we begin a 10 Minutes Yoga Routine, find a quiet space where you can lay out your yoga mat. Ensure you have a comfortable outfit that allows for movement and reach for a few moments of quiet to center yourself. This 10 Minutes Yoga Routine is perfect for yoga beginners and seasoned yogis alike, making it a wonderful way to kick off your day.
The 10-Minute Yoga Routine
1. Mountain Pose (Tadasana) – 1 Minute
Start in mountain pose at the back of the mat. Stand with your feet hip-width apart and arms at your sides. Ground down through your feet and reach your arms overhead, palms facing each other. Take deep breaths, inhaling through your nose and exhaling through your mouth.
2. Fold (Uttanasana) – 1 Minute
From mountain pose, hinge at your hips and fold forward, allowing your hands to reach the floor or your shins. Let your head hang heavy. This gentle stretch helps to release tension in the lower back and hamstrings.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana) – 1 Minute
Step back into downward-facing dog pose. Ensure your hands are shoulder-width apart and feet hipwidth apart. Press into your palms, lift your hips, and relax your head between your arms. This pose stretches the entire upper body and strengthens the core muscles.
4. Child’s Pose (Balasana) – 1 Minute
From downward dog, lower your knees to the mat and sit back onto your heels for child’s pose. Stretch your arms forward and rest your forehead on the mat. This pose is a great way to calm your mind and reconnect with your breath.
5. Cat-Cow Stretch (Marjaryasana-Bitilasana) – 1 Minute
Transition into tabletop position. Inhale as you arch your back into cow pose, looking up. Exhale as you round your spine into cat pose, tucking your chin. Repeat this flow for one minute to warm up your spine.
6. Pigeon Pose (Eka Pada Rajakapotasana) – 2 Minutes (1 Minute Each Side)
From tabletop, bring your right knee forward towards your right wrist and extend your left leg back. This is pigeon pose. Stay here for a minute, breathing into the stretch. Switch sides and repeat with your left knee.
7. Seated Position – 1 Minute
Come to a seated position, keeping your legs crossed. Place your hands on your knees and take a few moments to feel your breath. This is a great time to set an intention for your day.
8. Yogi Squat (Malasana) – 1 Minute
From a seated position, come up to standing and lower into a yogi squat. Keep your feet hip-width apart and your elbows inside your knees. This pose opens the hips and stretches the lower back.
9. Side Angle Pose (Utthita Parsvakonasana) – 1 Minute
Stand tall and step your left foot back. Bend your right knee to a 90-degree angle. Extend your left arm over your head, creating a straight line from fingertips to fingertips. Switch sides after 30 seconds.
10. Corpse Pose (Savasana) – 1 Minute
Finally, lie down in corpse pose. Allow your body to relax completely, palms facing up. Focus on your breath and let go of any tension. This pose is essential to integrate the benefits of your practice.
EXTRA BONUS : Doing three runs of sun salutations
The Sun Salutation, or Surya Namaskara, is a dynamic sequence of poses that warms up the body and prepares it for deeper yoga practice for 10 Minutes Yoga Routine. Here’s a breakdown of the sequence pose by pose:
1. Mountain Pose (Tadasana):
Stand tall with feet together, grounding through your feet. Inhale and raise your arms overhead, reaching for the sky.
2. Forward Fold (Uttanasana):
Exhale and hinge at your hips, folding forward. Let your head hang heavy, relaxing your neck.
3. Halfway Lift (Ardha Uttanasana):
Inhale, lift your torso halfway, and lengthen your spine, placing your hands on your shins or thighs.
4. Plank Pose:
Step back into a plank position, keeping your body in a straight line from head to heels. Engage your core.
5. Chaturanga Dandasana:
Lower down into a push-up position, keeping your elbows close to your body.
6. Upward-Facing Dog (Urdhva Mukha Svanasana):
Inhale, press into your hands, and lift your chest, allowing your thighs to hover above the mat.
7. Downward-Facing Dog (Adho Mukha Svanasana):
Exhale and lift your hips, forming an inverted V-shape. Press your heels towards the ground.
8. Halfway Lift:
Step or jump forward, returning to the halfway lift position.
9. Forward Fold:
Exhale back into the forward fold.
10. Mountain Pose:
Inhale, rise back to standing, reaching your arms overhead. This sequence can be repeated several times, synchronizing each movement with your breath for a complete and energizing practice.
Conclusion
With 10 Minutes Yoga Routine, you can transform your morning routine and set a positive tone for the rest of your day. Yoga not only benefits your physical health but also enhances your mental well-being. With consistent practice, you’ll notice improvements in your energy levels, flexibility, and overall outlook on life. Remember, the key is to enjoy your practice and listen to your body. You don’t need to be perfect; just commit to spending this short amount of time to nourish yourself. Happy practicing, Wellness Warriors!