Have you ever been in a yoga class and looked at the clock halfway through? It can feel like forever to hold each pose, and somehow there are still 45 minutes left in the class. I’m sure I’m not the only one!
I love the benefits of yoga, like being more flexible having a calmer mind, better balance and more focus, but I don’t always have the time. A 90-minute class is like a long run for me, with some stretching added in for good measure.
I was interested when I saw a US study that said that just 10 minutes of movement every day can make you feel better and lessen muscle pain. I set out to find a routine that would fit my schedule and still work.
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Trevor Shan’s 10-minute mobility coach routine is a quick easy, and surprisingly effective workout Even better, it only has five moves that you can change to fit your current level of flexibility.
First, stand up straight. As you breathe out bend at the hips and fold forward, keeping your knees slightly bent Hold for two minutes while you feel a stretch in your calves, hamstrings, and lower back.
Next, do a lizard stretch holding each side for one minute Next, move into a seated 90/90 position. This will help your hips and hamstrings move better and improve the rotation of your spine.
After that, get into the sphinx pose for two minutes to open up your chest and relax your lower back. Then, finish with a one-minute lying spinal twist, focusing on taking slow deep breaths to relax completely and get rid of any lingering aches and pains.
Advice and tools
A yoga mat is useful for this routine because it requires a lot of floor work. I used Lululemon’s Reversible yoga mat because it is comfortable and has a good grip. You will also need some room, but it doesn’t have to be a gym. I did mine in the evening while watching TV in my living room.
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“All you need is ten minutes.” Trevor says, “You don’t need a 90-minute yoga class.” “Those are helpful, but doing 10 minutes every day will get you much farther than doing a few longer sessions each month.” Think about how your body will feel in a month.
The good things about this 10-minute yoga routine
This short routine shows that even a short workout can be very helpful if you do it every day. Stretching every day is an easy way to reconnect with your body, check in on how you’re feeling, and relieve any pain or tension.
Trevor says, “We should all stretch for at least 10 minutes every day.” “It’s not about getting really flexible; it’s about keeping your basic human movement.” We slowly lose our ability to move without it, which can cause pain, bad posture, and a lower quality of life.
How to fit it into your schedule
You don’t need a perfectly planned class or a full 90 minutes to get the benefits. I like to relax at night by doing some gentle stretches, like the forward fold, the cobra, or a simple twist. “You’ll feel younger, looser, and lighter right away Trevor says, and I have to agree.
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Most people end their day feeling tight sluggish, and stressed. The good news is that you can end yours feeling relaxed, mobile, and reconnected with your body after a long day. It’s doable, realistic, and most importantly, something you can stick to.
