When I have a lot on my plate at home, the thought of heading to the yoga studio feels like extra life admin I don't need. That said, I don't want to neglect exercise, as my mind and body need it, so I turn to short exercise snacks instead.
This short 10-minute yoga routine is designed to stretch stiff bodies, and while I didn't design it, I have tested it, and I can tell you it gets the nod from me. Save it until just before bedtime or even first thing in the morning to gently move your joints and muscles in a low-impact way.
All you need is one of the best yoga mats for your practice (I recommend a plush one with some cushioning), and to read on for the full routine.
Watch: 10-minute yoga routine by Yoga With Bird
For me, yoga is about moving mindfully rather than trying to achieve an outcome. It's really the only time I connect my body with my breath, and I know a lot of keen yogis feel the same. As much as I love dumbbell workouts, kettlebell flows, or the odd HIIT session, nothing unites breath and body quite like it.
There's a wealth of research telling us that yoga can boost mood, reduce anxiety, and create a sense of calm. It can also help you increase mobility, flexibility, and strength, depending on the type of practice you enjoy. I could go on and on about the benefits of yoga, but instead, why not settle into a practice and see for yourself?
This one is beginner-friendly and only takes 10 minutes. I recommend a quiet place where you can roll out a mat and listen along to the video.
I'd argue that the faster you move through life and the more impatient you get with slow styles of yoga, the more you actually need to try this.
If you enjoy faster-paced yoga routines, this might not be for you, as it encourages you to slow down instead of speed up. It will feel quite stretchy with a lot of focus on your breathing. But I'd argue that the faster you move through life and the more impatient you get with slow styles of yoga, the more you actually need to try this.
Sometimes, we may not want something, but we need it. This is particularly true for me, and I really enjoyed it as a result.
You’ll spend several breaths in each posture, but you can always move with your pace of breath, as everyone's inhale and exhale are different.
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What are the benefits?
Do this gentle 10-minute yoga class to release tension and stiffness from the entire body.
Yoga With Bird
"This yoga for stiff bodies class is perfect to do every morning or anytime you need a bit of movement," says your instructor. "You can even use this practice as a warm-up before a longer yoga class or right before or after your workout or run. Join me in this quick 10-minute morning yoga full-body stretch to feel your best!"
I'm not going to overpromise on this routine. It's only 10 minutes, and some of that time will be spent in child's pose and holding your poses. Sometimes, spending longer in one position allows you to melt into the posture better, releasing tension from your muscles to find a deeper stretch.
I find this tricky, as my impatient ADHD brain wants to move on to the next thing, and I quickly get bored. However, Yin yoga and other slow styles of yoga are great at teaching stillness, and you might find yourself (eventually) indulging in this opportunity to stay in one place.
It's not for everyone, but the routine does still retain a flowy feel, allowing you to move into spaces in your body that feel tight or niggly and giving you the chance to notice what you're feeling.
While classes like this, performed consistently, can help contribute toward flexibility, mobility, mindfulness, and overall activity levels, it's not going to build strength, muscle, or endurance. It's also not going to contribute to your cardio or resistance training output.
For that, I would recommend checking out a few other options below. Let us know what you think!
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