It can feel like forever to hold each pose, and somehow there are still 45 minutes left in the class. I can’t be the only one!
I love the benefits of yoga, like being more flexible, having a calmer mind, better balance, and more focus, but I don’t always have the time. A 90-minute class is like a long run for me, with some stretching added in for good measure.
I was interested when I read about a US study that found that just 10 minutes of movement each day can greatly improve mood and lessen muscle pain. I then set out to find a routine that would work for me and still get results.
You might like the head-to-knee pose.
I did this easy yoga pose for a month to help with my lower back pain. Here are three things I learned. A man doing the child’s pose. A top trainer gives you a 6-minute workout that will help you move more freely and make your joints stronger.
Trevor Shan’s 10-minute mobility coach routine is a quick, easy, and surprisingly effective workout. Even better, it only has five moves that you can change to fit how flexible you are right now.
First, stand up straight. As you breathe out, bend at the hips and fold forward, keeping your knees slightly bent. Hold for two minutes while you feel your lower back, hamstrings, and calves stretch.
Next, do a lizard stretch, holding it for one minute on each side. Then move into a seated 90/90 position to help your hips and hamstrings move and your spine rotate better.
After that, go down into the sphinx pose for two minutes to open up your chest and relax your lower back. Finally, do a one-minute lying spinal twist, focusing on taking slow, deep breaths to fully relax and get rid of any aches and pains that are still there.
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Tools and advice
A yoga mat is helpful for this routine because it requires a lot of floor work. I used Lululemon’s Reversible yoga mat because it has a good grip and is comfortable. You will also need some room, but not a gym. I did mine in the evening while watching TV in my living room.
“Ten minutes is all you need.” Trevor says, “You don’t need a 90-minute yoga class.” “Those are helpful, but doing 10 minutes every day will get you much farther than doing a few longer sessions each month.” Think about how your body will feel in a month.
The good things about this 10-minute yoga routine
This short routine shows that doing something regularly, even if it’s only for a short time, can be very helpful. A daily stretch is a simple way to get back in touch with your body, see how you’re feeling, and ease any pain or tension.
Man doing the cobra pose on a mat for exercise (Image credit: Getty Images)
Trevor says, “Everyone should stretch for at least 10 minutes every day.” “It’s not about being super flexible; it’s about keeping your basic human movement.” We slowly lose our ability to move without it, which can cause pain, bad posture, and a lower quality of life.
How to make time for it
You don’t need a class that is perfectly planned or a full 90 minutes to feel the benefits. I like to relax at night with some gentle stretches, like the forward fold, the cobra, or a simple twist. “You’ll feel younger, looser, and lighter right away,” Trevor says, and I agree.
Most people end their day feeling tight, tired, and stressed. The good news is that you can end yours feeling relaxed, mobile, and in touch with your body after a long day. It’s doable, realistic, and most importantly, something you can stick to.
