Morning yoga of 10 minutes to stretch and become stronger in all the ways you need

This 10 -minute morning yoga exercise is a mix of strengthening, stretching, balancing and breathing. Because the lake is a power -based exercise, it requires more than a small effort from you early in the morning. And because it is a short exercise, it is a bit fast, so that a lot fits in 10 minutes. It includes a number of dynamic movements and playful core work, along with a standing series that you stretch and strengthen in all the ways you need.

We go through the poses fairly quickly because we only have 10 minutes. But if you have a little more time, you can slow your pace. At the start of your exercise, consider thinking about one word for how you want to feel all day. Keep coming back to that during your practice and then.

You can also use your practice time this morning to determine an intention for the coming day.

Morning yoga of 10 minutes

This 10 -minute morning yoga exercise is great for all experience levels. No props are needed for these poses, although you can use them in any pose.

Lying knee to chest

Start by lying on your back. Then bring your right thigh to your stomach and keep your left leg straight on the mat. Bend your left foot by pulling your toes to you while pushing your heel to find even more length along your leg. Relax your head and shoulders and only use a little arm power to pull your right knee towards you and then open it a little towards your right shoulder.

Stay in and out of your nose here and breathe in and out. You can start asking yourself what your intention is for the day and simply choose one word for yourself. It is perhaps the first word that comes to mind.

Horizontal

The next time you exhale, wear your right knee over your body to the left side of the mat in a horizontal twist. Your left hand leads your right knee only very lightly to the ground.

Have your right arm reached to the right and push your shoulder blade into the mat to intensify the turn. You extend in opposite directions while your right shoulder and right knee move away from each other. Breathe here.

Half -happy baby

Then come back to the middle and in half Happy Baby by bringing the bottom of your foot to the ceiling, stacking your only over your knee and grasping the outer edge of the foot, your right tone or your tibia. I like to keep my elbow on the inside of my leg and push that knee slightly wider. So you work through your right hamstrings and hip while keeping the length in your left leg.

Then release and change lace to practice these stretching exercises on the left.

Sphinx

Roll on your stomach and bring your forearms to the mat while lifting your chest in Sphinx Pose. Push in your palms and forearms, roll your shoulders back, wider through your chest and push into the top of your feet.

You go from Sphinx to a variant of the under armplank. So while you inhale, you lift your hips from the mat and extend.

You can stay here or intensify the pose by also lifting your knees off the mat.

Breathe out while you sink into the sphinx attitude. So breathe in and lift. Breathe out and push through the mat and lower you.

Downward -facing dog

Press yourself on your hands and knees, put your toes underneath and then lift your hips up and back in your first -oriented dog. You can alternately bend one knee and stretch the other leg, work on it and bring your heels a little closer to the mat. You only stretch through the hamstrings and calves and you may feel this along the soles. Relax your neck and let them be heavy while trying to reach your chest to your thighs, where you bend both knees a little.

Three -legged

From here you will get through your right leg in Three-Legged Dog. Stretch it as high as possible.

High longe

Step forward with your right foot between your hands. Make sure your feet are apart at hip width to promote your balance. Then lift your chest and stretch your arms along your head in High Lunge. Lift and extend it from the waist. I bend a bit in my rear knee, so that I can keep my hips right under my shoulders.

From here, let’s add a lateral bow. So my right hand comes to my right hip. My left arm goes up and reaching the head in a large sideways body draw. Then come back to the center and place both hands on your hips.

Pyramid attitude

Stretch your front leg and bring your rear foot a few centimeters in, so that you can ground your rear heel and put your rear foot in a corner. Breathe in while lifting and extending your back. Breathe out while hinged from the hips in a large hamstring stretch that is known as Pyramid Pose.

You don’t have to go far in this position to feel it. If you are very tight early in the morning, you can definitely keep a bow in that foreleg. I make this more a passive stretching exercise, so I don’t have a flat back, which is fine. I just let the gravity go deeper into the forward fold. Relax your neck.

Low

Bend your front knee and wobble or slide your left foot backwards until your left knee comes to the mat in Low Lunge.

Hold here or add a quad stretch by circling your right arm backwards, bending your left knee and seeing if you can hold your left foot while you pull it to your chair. So your right shoulder rolls back and you will find a small rotation through the upper body. Let your hips sink low.

Come back to the center slowly and let go of your hands on the mat, step back with your right foot and come to the downstairs dog. Then repeat the same positions on your left, including three -legged dog, high outages, lateral rack, pyramid, low outages and down -oriented dog. Stretch it out here.

Childhood

Your knees sink to the mat and your hips fall back into childhood. You can let your forehead and belly rest down and bring your arms above your head or along your body. Remember the intention of one word that reflects how you want to feel today and what you want to concentrate on.

Sitting meditation

I don’t do Savasana during these short morning lessons, because I don’t want you to fall asleep again. Instead, we sit down in a way that feels good for your hips and lower back. Close your eyes and come back to your intention for today.

Thank you for doing this short morning yoga of 10 minutes current With me. I hope you feel a little more energetic and are ready for the day.