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’s still 45 minutes left in the class. I can’t be the only one! I love the benefits of yoga, like better balance more focus, and a calmer mind overall, but I don’t always have the time to do it. A 90-minute class is like a long run workout, with some stretching added in for good measure.
Why Short Yoga Works
I was interested when I saw a US study that said just 10 minutes of movement every day could make a big difference in mood and muscle pain. I wanted to find a routine that would fit into my busy daily life schedule and still work.
The 10-Minute Routine
Trevor Shan’s 10-minute mobility coach routine is a quick, easy, and surprisingly effective workout. Even better, it only has five simple flexible moves that you can change to fit how flexible you are right now.
To begin, stand up straight. As you breathe out, bend at the hips and fold forward, keeping your knees slightly bent. You should feel a stretch in your lower back, hamstrings, and calves after two minutes.
Next, do a lizard stretch position, holding each side for one minute. Then, move into a seated 90/90 hip mobility position to help your hips and hamstrings move and your spine rotate better.
Next, lower yourself into the sphinx pose stretch for two minutes to open up your chest and ease tension in your lower back. Finally, do a lying spinal twist pose, focusing on taking slow, deep breaths to fully relax and get rid of any remaining aches and pains.
Tools and Setup
A yoga mat is helpful for this routine because it involves a lot of floor work. I used a mat because it has good grip and comfort. You will also need some room, but not a gym. I did mine in the evening while watching TV at home in my living room.
Benefits of Daily Stretching
This short routine shows that even a short workout daily routine can be very helpful if you do it regularly. Stretching every day is an easy way to reconnect with your body, see how you’re feeling, and ease any pain or stress.
Trevor says, “Everyone should stretch for at least 10 minutes every single day.” It’s not about being super flexible; it’s about keeping your basic human movement ability. We slowly lose the ability to move without it, which can cause pain, bad posture, and a lower quality of life.
Making Time for Yoga
You don’t need a perfectly planned class or a full 90-minute session to get the benefits. I like to relax at night by doing some gentle stretches before bed like the forward fold, the cobra, or a simple twist. Trevor says, “You’ll feel younger looser and lighter right away,” and I have to agree.
Most people end their day feeling tight slow and stressed. The good news is that you can end yours feeling relaxed, mobile, and more in touch with your body after a long day. It’s doable, realistic, and most importantly, it’s something you can stick to.
