Some of you probably skip jogging or hitting the gym because it takes at least half an hour of your morning. Since you can’t afford to lose your 30 minutes due to your hectic schedule, we have chosen five yoga asanas that will help you with your health and keep you rejuvenated the whole day. These asanas will make your 10 minutes yoga routine which you can follow every day.
Besides, these yoga asanas are quite easy and beginners can do them too.
So take your yoga mat and get ready to roll.
The Child’s Pose, also known as Balasana appears to be a very simple yoga asana but it affects multiple body parts and functions. It facilitates digestion, massages the internal abdominal organs, stretches the shoulder and the back, and soothes mind and body.
- Kneel down and sit in a way that your hips touch your heels
- Bend forward very slowly and while breathing in, position your torso between the thighs
- Make the arms extend to the front with the palms on the ground
- Try to press your belly against the ground and the chest against the thighs
- Keep breathing slowly and deeply
- Hold the position for 10-12 seconds and return to the initial pose
- Repeat at least 3-4 times
Reverse Prayer Pose
Reverse Prayer Pose, also known as Viparita Namaskarasana, facilitates the cleansing of the negative energy around you. It lightens fatigue and tension, strengthens the wrist muscles, and releases the tension in shoulders.
- Take the position of Tadasana
- Now relax the shoulders and slightly bend your knees
- Bring your arms at your back and join your palms
- Check that the fingers are pointing downwards
- Turn the fingertips inwards in the direction of the backbone while breathing, and bring them to the upward direction
- Press the palms tightly against each other and keep the knees a little bent
- Close your eyes and hold this position for a few seconds
- Turn the fingertips down bit by bit while breathing out
- Last of all, return to Tadasana steadily
Downward Facing Dog
Downward Facing Dog, also called Adho Mukha Svanasana, make legs stronger, stretches the chest, shoulders, arms, hips, and feet. It also prevents osteoporosis and improves blood circulation in the brain.
- Bring your body on your four limbs
- Exhale, slightly raise your hips and keep the knees and elbows straight
- Your body will look somewhat like an inverted “V”
- Make sure you’re your hands and shoulders are lined up together
- After that, press your hands against the ground while stretching your neck.
- Hold the position as long as you can and then return to your four limbs gently.
- Repeat it 4-6 times
Tree Pose, also known as Vrikshasana, helps to balance the body and improve the ability to focus. It also strengthens leg and lower belly.
- Stand straight, and put one foot on the opposite inner thigh (as per your comfort, keep the foot either above or below the knee)
- Stay in the position and join your palms as in Añjali Mudrā (as we do in Namaste)
- Hold this position for 6-8 seconds and come back to the initial position
- Do 3-6 times a time
Plank Pose, also known as Kumbhakasana, is one of the best asanas for a healthy and fit body. It provides body strength and stability. It makes the core system of the body strong and stable.
- Come down on your knees and then take the push-up position
- Put your palms beside your shoulder on the ground
- Keep your feet and toes together
- Make sure your body is aligned in a straight line from the heels to your torso
- Now hold this position for a few seconds and breathe
- To leave the pose, gradually lower yourself back to the ground
Other than these asanas, you can also add some breathing exercises in your regime. This 10 minutes yoga routine helps you to balance your health through the benefits of yoga. Moreover, the routine provides your body with the movement it needs for smooth functioning and healthy living.
Besides, 10 minutes of yoga can also help you if you think about practicing yoga but do not get the time. Who knows it might just be the beginning of a long journey of yoga.