10-minute Yoga Routine For Beginners5 minute
Looking for an easy yoga routine?
I got you! There's a good chance you are here because you read about the benefits of yoga. After all, it's yoga week! Or because you are bored out of your mind in this pandemic and want to get productive and fit. I am leaning towards the latter. Just kidding! Whatever your reason maybe, I'm glad you're here to begin this new journey with me.
Whenever I don't feel like exercising (more times than I care to admit) or when I don't want to do an intense workout (my weapon of choice is kickboxing which can get intense sometimes), I choose yoga! Especially this routine because it's short. And I can wind it up easily and also have a sense of accomplishment for working out. I have specially kept this routine for 10 minutes for you guys because I don't want to overwhelm or scare anyone with a long routine. This routine can easily be incorporated into your daily life and I think you can definitely muster up the motivation to work out for at least 10 minutes. Trust me, if I could, I would have kept it for 2 minutes, but all we could get in is Shavasana and we have done that enough in this pandemic!
For newcomers, sometimes yoga can sound complex, especially after hearing all the names of the asanas. But I am here to tell you that you don't have to worry because yoga is one of the most relaxing and calming exercises you can do. Because it's a yoga routine for beginners, I have also simplified the names of the asanas so that you don't have to stress about it.
Before diving into the routine, if you want to know all about yoga from an expert, then here's a video for you.
Roll out your mat and let's get started
10-minute yoga routine for beginners:
1. Child's pose (Balasana)
Child's pose is a great way to start your routine. Start by kneeling on the mat, then slightly widen your knees. Lay your torso between your thighs and lay your hands alongside your torso until your forehead touches the ground.
Hold for five to eight breaths.
2. Cat and Cow pose (Marjaryasana and Bitilasana)
From Child's Pose, come back on all fours, keeping your hands directly beneath your shoulders. Drop your belly, arch your back and lift your chest to do the cow pose. Now slowly round your back and drop your chin to your chest, for the cat pose.
Do both poses alternatively three to four times.
3. Downward dog (Adho Mukha śvānāsana)
Come back on all fours and lift your hips up into a downward-facing dog. Engage your arms and torso and press through your arms while lifting your hips up and back.
Do it for eight to ten breaths.
4. Standing forward fold (Uttanasana)
Keeping your arms where they are from the downward dog pose, slowly walk your feet towards your hands into a forward fold. Lower the top of your head toward the ground, belly reaching to thighs, and let your hands dangle down to your toes.
Hold for three to five breaths.
5. Mountain pose (Tadasana)
Slowly straighten up from standing forward fold and ground your feet with hands to your side, palm facing forward.
Hold for five to eight breaths.
6. Warrior I (Virabhadrasana I)
From the mountain pose, step your left foot back and turn the toes of your left foot so that they are facing the top left corner of your mat. Lunge your right knee and keep it aligned over your right ankle. Face forward and raise your arms straight up while lengthening your spine.
Shift sides and hold for five to eight breaths.
7. Warrior II (Virabhadrasana II)
Keep the pose of Warrior I and open the arms, hips, and waist to the side as you gaze forward over your right hand. Keep your abs and torso engaged.
Stay for five to eight breaths and then switch sides.
8. Triangle (Trikonasana)
From the Warrior II pose, keep your feet where they are and straighten your front leg. Place your forward hand on your knee or bring it inside of your foot, whatever feels comfortable to you. Your other hand will be up straight in the air, with your gaze towards it.
Hold for five to eight breaths, then come back up to standing and repeat on the other side.
[Come back to Downward facing dog (step 3) after this pose]
9. Seated forward fold (Paschimottanasana)
After your downward dog pose, sit upright and straighten your legs forward. Make sure your spine is straight and your legs are together. Now lift your hand into the air and fold it towards your feet. Grab your feet if possible or grab your shin or ankle. Keep your back straight.
Stay for five to eight breaths. And breath slowly
Finish off by doing a child's pose. This will stretch out your body and relax your muscles. Stay how long as you want and keep your focus fully on relaxing your body. In the end, you can end it with almost everyone's favorite pose -Shavasana (Corpse Pose).
Make sure it's relaxing and gives enough rest to your body.
And your workout is done. Well done guys!
I know getting up and doing yoga first thing in the morning is not everyone's cup of tea. But doing even a 10-minute routine can brighten up your mood for the rest of the day. This is a great way to incorporate yoga into your daily life and it's not that much of a hassle. You can also switch it up after some time with other poses and stretches. You can just never go wrong with yoga. Just make sure to not put too much stress on yourself (remember to relax).
Now you are all ready to dive into it! Let me know in the comments how it went.