10 minute Yoga


10 Minute Yoga

How many times have you dragged yourself out of bed early in the morning, already exhausted before you’ve even begun the day. Or your unable to enjoy your evenings, because work has drained every ounce of energy you had.

No worries, you can boost your energy and bring balance to your life with a new form of yoga – “Dynamic” yoga. Its simplicity and quick results have made it a fashionable alternative exercises of the new Millennium. Normally known for its relaxation benefits, in just 10 minutes you can boost your energy with dynamic yoga. Dynamic yoga includes some of the most basic yoga postures. Make sure to take your time with each pose. They can be done individually, or in succession.

The deep stretches and graceful movements from this form of yoga unblock your energy, as well as an improvement in muscle tone and stamina. Benefits from regular practice include improved energy levels, sexual vitality and self-discipline. Long-term benefits include freeing your mind of tension and strain, creating inner peace.

4 Dynamic Yoga Exercises

1 SWAYING PALM TREE POSE (Tiryaka Tadasana)

This pose streamlines the waist and develops balance. Stand with your feet 8 inches apart or together and fix eyes on a point directly in front of you.

Take a deep breathe in as you raise arms over your head, and interlock your fingers. Then as you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position. Then follow the same process as you bend form your waist to your right side. Think of the movements of a palm tree gently swaying in the breeze.

Repeat 5 times to each side.


2 CAT-STRETCH POSE (Marjari-asana)

Kneel and lean forward to place hands on floor below your shoulders. Have your fingers facing forward, with your hands in line with your knees. Arms and thighs should be at right angles to the floor; your knees may be slightly separated.

Take a deep breathe in as you raise your head and drop your spine so that your back is concave. Fill your lungs with air and hold your breath for three seconds. As you exhale, lower your head and stretch your spine upwards. Creating an arch in your back. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.

Repeat 5 times.


3 POSE OF THE MOON (Shashankasa)

Sit on your knees with your palms flat across your thighs. Close your eyes and relax, but keep your spine and head straight.

Take a deep breath in and lift your arms above your head. Keep your arms straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping your arms and head in a straight line. Your hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that your arms are fully relaxed . Then hold that pose for five seconds.

Then breathe in and slowly raise your arms and body back to the upright position. Exhale and return your palms to the top of your thighs.

Repeat 3-5 times.

4 MOUNTAIN POSE (Parvatasana)

This pose strengthens the nerves and muscles within the arms and legs. It also stimulates circulation in the upper spine.

Kneel on your raised heels and stretch your arms forward so that your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.

Inhale and push up onto your toes. Lower your head between your arms, while raising your buttocks. Your back and legs should form two sides of a triangle. Exhale, rest your feet on the floor and try to touch the floor with the top of your head.

Hold the position for 10 seconds.

Remember the purpose of yoga is to align the mind and body together, creating a balance that helps to improve the quality of your personal overall life. With just 10 minutes a day you can use yoga to bring balance to your life.

– ExtraOrdinary Blog



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