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8 Amazing Benefits Of This 10-Minute Yoga Sequence

8 Amazing Benefits Of This 10-Minute Yoga Sequence

More and more research is confirming that practicing yoga regularly is one of the best ways to improve your emotional and mental health. In fact, there is strong evidence that yoga helps improve symptoms experienced by people with lower back pain, depression and anxiety, and even autoimmune conditions. It can also help reduce post-partum depression. In addition to reducing pain and improving your mood, yoga also gives you greater flexibility and a toned body.

Yoga focuses fundamentally on your breathing while you hold poses, which creates a more meditative frame of mind. This promotes mindfulness, which has been shown to help those struggling with certain addictive behaviors.

The best reason to consider yoga is its versatility. Anyone can do it anywhere. If you think that you need to spend an hour at a top yoga studio to enjoy the benefits of this amazing therapy, you’re wrong. You don’t need to carve out a ton of time or have a lot of money or athletic prowess. All you need is a mat and instructions on how to strike those healing poses.

While all yoga positions are beneficial, here are eight power poses that you can do in about 10 minutes to gain all of that yoga goodness when you’re pressed for time. Here’s what you can expect if you do this routine daily.

You’ll Earn Strong Legs

The chair pose is a must for getting glamorous legs. It strengthens the ankles, thighs, calves, and spine while stretching out the shoulders and chest.

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    Photo Credit: Paloma A. Capanna, Photographer via Compfight cc

    You’ll Build Better Balance

    The warrior pose helps create muscle stamina and balance. It also helps relieve stress in frozen shoulders while toning the arms, legs and lower back as you work to maintain stability.

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      You’ll Develop Flexibility and Strong Shoulders

      The dolphin pose not only gives your body a good overall stretch, but holding your upper body with your arms helps tone your shoulders. It also opens up the front of your body while helping to relieve stress and mild depression.

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        Photo Credit: AmandaD_TX via Compfight cc

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        You’ll Create a Rock-Hard Core

        The dolphin plank fully engages your core as you tighten your stomach’s abdominal muscles and your glute muscles to support the spine. If you relax those muscles, your entire form falls. If you find that this pose is too easy, try lifting one leg off the ground to further engage your core muscles and balance. If you want some ripped abs, this pose will help you get there.

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          Photo Credit: Average Moms Wear Capes via Compfight cc

          You’ll Lose Those Love Handles

          The side plank will tone your flank muscles, which is where your love handles can develop. Like many other yoga poses, this one also works on improving your balance and flexibility.

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            Photo Credit: amproshoot via Compfight cc

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            You’ll Tone Up Your Arms and Back

            The plank is basically like holding the top of a push up. It tones all the core muscles of your body. Your back muscles hug your spine while your arms support the bulk of your weight and your abs keep your body straight. If you don’t engage your core, your body will give up the fight against gravity and sag; so try to keep your body straight like an arrow.

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              Photo Credit: Average Moms Wear Capes via Compfight cc

              You’ll Get Ride of Wobbly Arms

              If your arms keep waving long after you’ve stopped, this is a great pose for toning up your guns. The four-limbed staff pose really helps to strengthen the entire arm, since you are using those muscles to balance and support most of your weight.


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                You’ll Improve Posture and Stability

                If you struggle with poor posture, yoga can help. While yoga isn’t the only type of exercise that can improve posture, it certainly is one of the main avenues to achieve a better stance. The boat pose engages the deep abdominal muscles, as well as strengthening the hip flexors and spine. Make sure to keep your belly firm and don’t slump your shoulders in this position.

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                  Photo Credit: evaxebra via Compfight cc

                  If you can form this ten-minute yoga habit, you will find that it becomes a wonderful retreat from the hectic craziness of life. Don’t forget to breath deeply during each pose. One of the many reasons that yoga has so many benefits is due to the deep, rhythmic breathing that it utilizes. Also, try to hold the pose for at least five to ten slow breaths. However, if you feel that you are losing your form, it’s fine to take a rest.

                  There’s not doubt that life is stressful and fast-paced. However, you will find that it really isn’t that difficult to improve your overall well-being by just investing ten minutes per day to work on your heath. It’s time to enjoy the many benefits of yoga. So make the time! Your health is worth it!

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                  Sarah Hansen

                  A corporate-sales professional turned entrepreneur

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                  Last Updated on April 2, 2020

                  10 Quick Easy Workouts To Lose Arm Fat At Home

                  10 Quick Easy Workouts To Lose Arm Fat At Home

                  Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                  What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                  1. Tricep dips

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                    Works: Triceps

                    • Hands must be positioned shoulder width apart on a secured chair or bench.
                    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                    • Once in this position slowly push off your hands back to the starting position.
                    • Do 10-15 reps.

                    2. Bicep curls

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                      Works: Biceps and shoulders

                      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                      • Slowly release the elbow and straighten your arm back down to the starting position.
                      • Repeat the moves on the right side.
                      • Complete 3 sets of 10-15 reps for each arm.

                      3. Push ups

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                        Works: Triceps and Deltoids

                        • Lying face down, place your hands on the floor roughly shoulder-width apart.
                        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                        • Repeat 10-15 times.

                        4. Tricep Kickbacks

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                          Works: Triceps

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                          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                          • Extend both your arms backwards while your palms are facing each other.
                          • Feel the tension in the triceps and return to the starting position.
                          • Do 3 sets of 8-10 reps.

                          5. Plank

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                            Works: Chest, Shoulders, Biceps and Core

                            • Start face-down on the floor, resting on your forearms and knees.
                            • Step your feet out so that they are slightly apart and come into the plank position.
                            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                            • Repeat 3 times.

                            6. Tricep Extensions

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                              Works: Triceps

                              • Stand on a mat with your feet hip-width apart.
                              • Hold one dumbbell with both hands behind your head, bending the elbows.
                              • Bring the weight towards the ceiling, straightening your arms above your head.
                              • Lower back to starting position.
                              • Complete 2-3 sets of 10-15 reps.

                              7. Lateral Arm Raises

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                                Works: Deltoids

                                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                • Make sure your arm is straight and palm is facing the floor.
                                • Exhale and slowly bring your arm back down to your side.
                                • Repeat on the right side.
                                • Do 10-15 reps on each side and two sets.

                                8. Overhead Press

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                                  Works: Shoulders

                                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                  • Bring the weights to your shoulders.
                                  • Keep your core muscles tight and straighten your arms above you.
                                  • Slowly bring your arms back down to your shoulders.
                                  • Do 3 sets of 10-15 reps.

                                  9. Bent Over Row

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                                    Works: Triceps and Biceps 

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                                    • Place your feet shoulder-width apart.
                                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                    • Make sure your hands are straight and placed under your shoulders.
                                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                    • Repeat 10-15 times.

                                    10. Skull Crushers

                                    Skull-Crushers

                                      Works: Triceps

                                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                      • Lift your arms back to starting position.
                                      • Complete 2 or 3 sets, 10-15 reps each.

                                      Featured photo credit: Maddi Bazzocco via unsplash.com

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