Feeling stressed for time? Surprisingly, you shouldn’t be. A recent study revealed that you have more free time than you think, at an average of 5 hours a day.
Why all the rush then? Maybe we just feel pressured to fill the day and stay busy rather than relaxing and going with the flow. It also might mean that we waste much of these 5 hours.
Luckily, you can fill a small part of your day with a lot of stress relief, exercise, and spiritual care with a 10-minute yoga sequence.
Read on to discover the benefits of yoga—even if it’s just a few minutes a day—with this yoga for beginner’s routine.
10-minute Yoga Sequence
If this is your first time doing yoga then you might ask “What is the best yoga routine for beginners?” You can find many answers to this question if you search for “yoga for beginners on YouTube.” So, which routine is right for you?
The only way to find the perfect fit is to try out several routines.
You can start with the basics with this 10-minute yoga flow sequence.
1. Mountain Pose (Tadasana or Samasthiti)
This is a basic standing pose to get ground yourself and prepare yourself for the practice of yoga.
- Stand on your mat with your feet pressed evenly on the ground.
- Place your hands beside you or in namaste.
- Keep your shoulders relaxed.
- Straighten your spine.
- Bring in your stomach.
- Look forward or close your eyes.
Take deep breaths, in your nose and out your mouth for 30 seconds.
2. Raised Hand Pose (Urdhva Hastasana)
After gaining focus and relaxation you will continue into Urdhva Hastasana.
- Raise your arms out wide to each side.
- Continue a circular motion bringing your arms up to your ears.
- Touch your palms together in namaste.
- Look up at your hands.
Hold this pose for 30 seconds as you continue your deep breathing. Bring your hands to your chest, staying in namaste.
3. Warrior I Pose (Virabhadrasana)
Next, open up your hips in Warrior I Pose. This pose increases confidence and builds a foundation of strength in your legs as well.
- Step your left leg back with your foot perpendicular to your torso.
- Bend your right leg and keep it planted on the mat.
- Keep your left heel in line with your bent knee and right heel.
- Raise your arms above your head.
Hold this asana for 30 seconds, breathing deep in your chest.
4. Plank Pose (Phalakasana)
The next pose may be the most difficult in this yoga for beginner’s routine. You can simplify the Plank Pose by placing a towel under your knees and holding the pose with your knees on the ground.
- Swing your arms out to your side.
- Bring your arms to the floor and place your palms on the mat.
- Step back with your bent leg.
- Come onto the balls of your feet and toes.
- Your arms should be locked.
- Keep your legs slightly separated.
Hold this position for 15 seconds then lower yourself to your stomach to take a rest.
5. Cobra Pose (Bhujangasana)
- Keep your palms on the mat by your shoulders and your forehead touching the mat.
- Keep your legs straight with your toes extended.
- Push up using your arms.
- Raise your chest and look up.
- Keep your hips on the mat or as close as possible to the ground.
Hold this pose for 30 seconds, extending the arch of your back slowly. You can keep your forearms on the mat for an easier variation.
6. Child’s Pose (Balasana)
Your back should feel well stretched after the Cobra Pose. Now let’s give it some relief in Child’s Pose.
- Bring your buttocks back and sit on your calves.
- Stretch your arms out on the mat in front of you.
- Lower your forehead to the mat.
Continue extending your arms to stretch your lower back. Take 30 seconds to rest and enjoy this yoga sequence for beginners thus far.
7. Downward Facing Dog Pose (Adho Mukha Shvanasana)
Improve circulation and promote fluidity throughout your body with this next pose—Downward Facing Dog.
- Come onto your hands and knees.
- Your hands should be in line with your shoulders.
- Curl your toes under.
- Push from the toes so your buttocks lifts up and your legs straighten.
- Keep your palms on the ground.
- Let your head hang between your shoulders.
- Try to keep your feet flat on the mat, about 6 inches apart.
Hold this pose for 30 seconds, letting your shoulders relax and keeping your back straight.
8. Warrior II Pose (Virabhadrasana II)
Let’s come back into a mountain pose with Warrior II.
- Either step or jump both feet forward between your arms.
- Step back with your left leg.
- Bend your right leg.
- Keep your left heel perpendicular to your torso and in line with your knee and right heel.
- Extend your right arm in front of you and your left arm behind you.
- Look forward at your right hand.
Hold this pose for 30 seconds, dropping the shoulders and keeping your body centered on your hips.
9. Tree Pose (Vrikshasana)
The final yoga pose for beginners is a balance posture. Tree Pose activates your third eye chakra, awakening you to your intuitive nature and improving concentration.
- Come back into Standing Pose, facing east preferably.
- Bend your left leg, bring your foot to your straightened right leg.
- Place the bottom of your foot above or below your right knee.
- Bring your hands to namaste at your heart center.
- Breathe in and raise your hands above your head.
- Focus your gaze in front of you.
Hold this pose for 1 minute as you focus on your third eye. You can split this pose into two repetitions if it is difficult to hold for 1 minute.
Repeat this yoga sequence using the opposite leg in warrior I and II poses.
How to Start Yoga at Home
This 10-minute yoga sequence can be the perfect start to your day, especially because you can do it in the comfort of your home. All you need is a yoga mat or flat surface and your will to improve your life.
Read our blog: How to Start Yoga for Beginners at Home to make your yoga routine comfortable and beneficial.