In today's fast-paced world, finding time for a full workout can be challenging. However, a quick 10-minute yoga routine can provide you with the benefits of a longer session by building full-body strength, enhancing stability, and boosting your focus. Dr Indramani Upadhyay, MPT Ortho & HOD Physio department, The Center for Knee and Hip Care, Vaishali, Ghaziabad has shared a 10-minute yoga routine that will help you in building strength with focus.
Dr Indramani said, “Yoga is more than just stretching; it's a powerful practice that integrates physical postures, breath control, and mental focus. By combining these elements, you can build muscular strength, improve balance, and cultivate mental clarity.”
Here’s 10 minute yoga routine that includes a series of poses that target the entire body:
Begin your routine with Mountain Pose to ground yourself and establish a strong foundation. Stand tall with your feet hip-width apart, arms by your sides. Engage your core, lift your chest, and breathe deeply. This pose enhances stability and prepares your body for the following movements.
From Mountain Pose, inhale and raise your arms overhead. Exhale as you bend your knees, lowering your hips as if sitting in an invisible chair. Keep your chest lifted and your weight in your heels. Chair Pose strengthens the legs, glutes, and core while challenging your focus and endurance.
Step one foot back, turning it slightly outwards, and bend your front knee to create a lunge. Extend your arms parallel to the ground, gazing over your front hand. Warrior II builds strength in the legs, opens the hips, and improves balance. Switch sides after one minute.
Lower your hands to the mat and step back into Plank Pose (yoga poses to ease back pain), aligning your shoulders over your wrists. Engage your core, glutes, and legs to maintain a straight line from head to heels. Plank Pose is a full-body strengthener that particularly targets the core, arms, and shoulders.
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From the Plank Pose, lift your hips and press back into a Downward-Facing Dog. Spread your fingers wide, pressing firmly into the mat as you lengthen your spine. This pose stretches the hamstrings and calves while building upper body strength and stability.
Return to standing and shift your weight onto one foot. Place the sole of your other foot on your inner thigh or calf, avoiding the knee. Bring your hands together at your heart or extend them overhead. Tree Pose enhances balance, stability, and concentration. Repeat on the other side.
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End your routine with Standing Forward Bend. Hinge at the hips and fold forward, allowing your head and arms to hang towards the floor. This pose releases tension in the back, hamstrings, and shoulders, providing a calming effect to close your practice.
Follow this 10 minute yoga routine for overall well-being.
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