Feeling stressed, sluggish, or simply in need of a midday pick-me-up? Look no further than this 10-minute yoga routine! No fancy studio, expensive gear, or prior yoga experience required. Just you, your breath, and a few minutes to unwind and recharge.
Unwind and Breathe (2 Minutes):
- Find a quiet space with a comfortable surface (a yoga mat is ideal, but a rug or carpeted area works too!).
- Start by sitting comfortably, either cross-legged or with your legs extended in front of you.
- Close your eyes or soften your gaze. Take a few deep breaths, inhaling through your nose and exhaling slowly through your mouth. Feel your belly rise and fall with each breath.
Warm-Up and Mobilize (3 Minutes):
- Neck Rolls: Gently roll your head in a circular motion, five times forward and five times backward.
- Shoulder Circles: Make small circles with your shoulders, forward for five times and then backward for five times.
- Cat-Cow: Come onto your hands and knees, with your wrists shoulder-width apart and knees hip-width apart. Inhale as you arch your back and look up (cow pose). Exhale as you round your back and tuck your chin (cat pose). Repeat 5-7 times.
Strengthen and Stretch (3 Minutes):
- Downward-Facing Dog: Push your hips back and up into a high plank position. Engage your core and press your heels towards the ground (don’t worry if they don’t reach the floor!). Hold for 5 breaths.
- High Lunge: Step one foot back, keeping your front knee bent at a 90-degree angle. Reach your arms overhead and hold for 5 breaths on each side.
- Warrior II: From your high lunge, turn your front foot out 90 degrees and your back foot slightly inwards. Extend your arms out to the sides, parallel to the floor. Hold for 5 breaths on each side.
Cool Down and Relax (2 Minutes):
- Child’s Pose: Sit back on your heels and lay your torso between your thighs, resting your forehead on the ground. Arms can be extended forward or alongside your body. Breathe deeply for 5-10 breaths.
- Corpse Pose (Savasana): Lie flat on your back with your arms at your sides and palms facing up. Close your eyes and focus on your breath for a few minutes. Let go of any tension and simply be.
This is your yoga practice, so listen to your body and adjust the poses as needed. Don’t push yourself into pain. Focus on your breath and enjoy the movement.
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