10 min Exercises (do it daily)
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Today I will be informed and share my 10 min (mostly morning) routine.
Ditching the harder exercises and focusing on gentle stretching, yoga, and Pilates is a fantastic way to keep your body moving and feeling great. Here are some ideas for 10-minute routines you can do every day:
Yoga Flow:
- Start with Sun Salutations: This classic yoga sequence warms up your body and gets your blood flowing. Do 5-10 rounds, taking deep breaths throughout.
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Downward-Facing Dog: Hold this pose for 5-10 breaths, lengthening your spine and hamstrings.
Warrior II: Take a lunge with your front knee bent at 90 degrees and your back leg straight. Hold for 5 breaths on each side.
Child's Pose: Rest and relax in this restorative pose for a few minutes.
Pilates Power:
Hundreds: Lie on your back with legs bent and arms hovering above the floor. Pump your arms in small circles while breathing deeply, aiming for 100 reps.
Roll-Up: Start lying on your back and slowly roll up to a sitting position, engaging your core muscles. Do 5-10 repetitions.
Side Plank: Hold a side plank on each side for 30 seconds, supporting yourself on your elbow and forearm.
Bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips up towards the ceiling, hold for 5 breaths, and slowly lower back down. Do 5-10 repetitions.
Stretching Serenity:
- Neck rolls: Slowly roll your head in a circular motion, first clockwise and then counterclockwise. Repeat 5 times in each direction.
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Shoulder rolls: Roll your shoulders forward and then backward, making big circles. Repeat 5 times in each direction.
Triceps stretch: Raise one arm overhead and bend it behind your head, grabbing your elbow with your other hand. Gently pull your elbow towards your head and hold for 30 seconds. Repeat on the other side.
Hamstring stretch: Sit on the floor with legs straight out in front of you. Lean forward from your hips and reach for your toes. Hold for 30 seconds.
Remember, you can mix and match these exercises to create your own personalized routine. Start slow and listen to your body, gradually increasing the intensity and duration as you get stronger and more comfortable. Most importantly, enjoy the movement and feel the amazing benefits of gentle exercise!
Happy stretching, yogi-in-training!
For the beginner you can follow a great guide from here :
https://www.youtube.com/watch?v=L_xrDAtykMI&t=51s
