This 10-minute stretching routine has replaced my 90-minute yoga class, and my body feels better than ever. This short workout every day makes my hips and back feel better right away.
Have you ever been to a yoga class and looked at the clock halfway through? 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 better balance, more focus and a calmer mind, but I don’t always have the time to do it. A 90-minute class is like a long run for me, with some stretching added in for good measure.
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I was interested when I read about a US study that found that moving for just 10 minutes a day can greatly improve mood and ease muscle pain. I then set out to find a routine that would fit my schedule and still work.
Trevor Shan’s 10-minute mobility coach routine is a quick, easy, and surprisingly effective workout.
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.
To begin, stand up straight. As you breathe out, bend at the hips and fold forward, keeping your knees slightly bent. You should feel a stretch in your lower back, hamstrings, and calves after two minutes.
Next, do a lizard stretch holding each side for one minute. Then, move into a seated 90/90 position to help your hips and hamstrings move and your spine rotate better.
Next, lower yourself into the sphinx pose for two minutes to open up your chest and ease tension in 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 remaining aches and pains.
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Tools and advice
A yoga mat is helpful for this routine because it involves 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.
“You only need ten minutes Trevor says you don’t need a 90-minute yoga class.” “Not that those aren’t helpful, but doing 10 minutes every day will get you much further than doing a few longer sessions each month.” Think about how your body will feel in a month.
What you can get out of this 10-minute yoga routine
This short routine shows that even a short workout can be very helpful if you do it regularly. Stretching every day is an easy way to get back in touch with your body, see how you’re feeling, and ease any pain or stress.
Trevor says everyone should stretch for at least 10 minutes a day. It’s not about being super flexible; it’s about keeping your basic human movement. We slowly lose the 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 perfectly planned class or a full 90-minute session to get the benefits. I like to relax at night by doing some gentle stretches like the forward fold, the cobra, or a simple twist. Trevor says you’ll feel younger looser and lighter right away, and I have to agree.
Most people end their day feeling tight, slow, and stressed. The good news is that you can end yours feeling relaxed, mobile, and more in touch with your body after a long day. It’s doable, realistic, and most importantly, it’s something you can stick to.
