Are you feeling stressed and pressed for time? Take just 10 minutes to rejuvenate your body and mind with a quick and effective full-body yoga flow. This sequence is designed to stretch, strengthen, and center you, leaving you energized and ready to tackle whatever the day throws your way.
Prepare
Read through the entire practice. Watch the video if you are not familiar with the poses.
Begin
Find a quiet space where you can move freely. Take a moment to center yourself. Stand tall, hands in prayer, close your eyes, take a deep breath in, and exhale any tension you may be holding. Open your eyes.
Flow - 1st side
Stand tall with your feet hip-width apart, arms at your sides. Ground down through your feet, lengthen your spine, and reach the crown of your head towards the sky. [Mountain]
Raise your arms over your head. [Extended Mountain]
Hinge at your hips and fold forward, letting your head hang heavy. Bend your knees if needed to release any tension in your hamstrings. [Forward Fold]
Plant your hands on the mat and step both feet back to make your body an upside-down "V." [Down Dog]
Lower your hips, moving your shoulders over your wrists. Engage your core and legs to create a straight line from head to heels. [High Plank]
Lower down to the floor
Press into your hands to lift your head and chest. Keep your shoulders relaxed and away from your ears. [Cobra]
Lift your hips up and back, bring your body into an upside-down V [Down Dog]
Pedal out your feet to stretch your calves and hamstrings.
Step your right foot forward between your hands and spin your left heel down. Reach your arms up overhead, gazing towards your fingertips. [Warrior 1]
Open up your hips and arms wide, extending through your fingertips. Keep your front knee stacked over your ankle and gaze over your front hand. [Warrior 2]
Shift your weight onto your left foot and bring your right foot to your inner thigh or calf. Find your balance and bring your hands to your heart center. [Tree Pose]
Flow - 2nd side
Stand tall with your feet hip-width apart, arms at your sides. Ground down through your feet, lengthen your spine, and reach the crown of your head towards the sky. [Mountain]
Raise your arms over your head. [Extended Mountain]
Hinge at your hips and fold forward, letting your head hang heavy. Bend your knees if needed to release any tension in your hamstrings. [Forward Fold]
Plant your hands on the mat and step both feet back to make your body an upside-down "V." [Down Dog]
Lower your hips, moving your shoulders over your wrists. Engage your core and legs to create a straight line from head to heels. [High Plank]
Lower down to the floor
Press into your hands to lift your head and chest. Keep your shoulders relaxed and away from your ears. [Cobra]
Lift your hips up and back, bring your body into an upside-down V [Down Dog]
Pedal out your feet to stretch your calves and hamstrings.
Step your left foot forward between your hands and spin your right heel down. Reach your arms up overhead, gazing towards your fingertips. [Warrior 1]
Open up your hips and arms wide, extending through your fingertips. Keep your front knee stacked over your ankle and gaze over your front hand. [Warrior 2]
Shift your weight onto your right foot and bring your left foot to your inner thigh or calf. Find your balance and bring your hands to your heart center. [Tree Pose]
Flow - repeat both sides if you have time.
Finish
Sit down on your mat with your legs extended in front of you. Reach your arms over your head and hinge at your hips to fold your upper body over your legs and reach for your feet. [Seated Forward Fold]. Stay as long as you'd like.
Lie down on your back, close your eyes, and relax your entire body. [Savasana]. Stay here for a few breaths, soaking in the benefits of your practice.
Conclusion
Congratulations on completing your 10-minute full-body yoga flow! Take a moment to appreciate yourself for prioritizing your well-being and taking the time to move and breathe. Carry this sense of peace and calm with you throughout the rest of your day.
Remember, yoga is a personal journey, so honor your body and do what feels right. Whether you're a seasoned yogi or new to the practice, this quick flow is the perfect way to stay connected and grounded amidst life's chaos.
So, why wait? Roll out your mat, carve out some time, and flow into serenity with this revitalizing yoga sequence.
Namaste.