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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.


                Photo Credit: yogicphotos via Compfight cc

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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 November 6, 2020

                  10 Ways to Quickly Boost Your Workout Motivation

                  10 Ways to Quickly Boost Your Workout Motivation

                  You come in from a long day at the office, and you want to get a workout in, but you can’t find the motivation. Or maybe you think you have workout motivation, but “life” is getting in the way.

                  Making your workout a priority and finding ways to fit it into your schedule will offer you a host of health benefits, help you lose weight, and make you feel like you’ve got your mojo back.

                  Working out will be a lot easier if you view it as a gift you give to yourself versus a distasteful activity you have to get through. Think about your health and vitality — by working out, you are treating yourself as a priority and coming from a place of self-love.

                  Studies show that regular exercise changes the brain to improve memory and thinking skills.[1] So if you’re using the excuse that work is taking over too much for you to have time to work out, think of your workout as a part of your work day. You’re helping your brain be sharper at work.

                  “Healthy exercise is valuable not only for the maintenance of good physiologic function of the body, but also mental clarity, and the feeling of good health.” —Paul Dudley White, MD

                  Once you’re ready to make your fitness goals a priority and give yourself the gift of regular exercise routines, how do you implement your workout plans into your daily life?

                  Here are 10 ways to boost your workout motivation. These strategies will help you keep your fire for working out going strong.

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                  1. Commit to Your Calendar

                  Say you want to work out for 30 minutes 3 times a week. Look at your calendar for that week and see where those spots will fit in the best. Then, make a commitment to sticking to those times.

                  One exercise study showed that a big obstacle to maintaining regular exercise is being able to fit it into a person’s schedule.[2] Make these appointments with yourself unbreakable. Maybe you can handle variety, so one day a week you might have an early morning workout. Another day that week, you might fit it in after work.

                  2. Start Your Day with 20 Minutes for Your Workout

                  You may have great intentions for working out after work or during a lunch hour, but inevitably other commitments will encroach into that time and kill your workout motivation.

                  If you get on up and knock out your workout first thing, you reap the benefits all day long of that energy boost. This workout could be a morning walk or hitting the yoga mat right when you get out of bed.

                  3. Expand Your Horizons and Seek out Variety

                  Our brains crave variety. If you are stuck in the rut of the same old workout, it might be time to stretch yourself.

                  Brainstorm some wild ideas that sound appealing to you. Look for fencing classes in your area. See if there’s a place near you where you can rent kayaks, and look for some local outdoor clubs where you could go kayaking with others.

                  Even if the new thing you try is challenging, give yourself some time to stick with it enough to see if it might be for you.

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                  4. Include Social Time in Your Workout

                  Having a hard time fitting in a workout because of your social life? Instead of only getting together with your friends at the wine bar, see if you can schedule a hike in the park with them, or you could join a rec league like kickball. You could talk a friend into joining with you, or you could sign up by yourself and meet some new pals.

                  Some exercise research has reported that competition is a key motivator for exercise, and you can use that to your advantage in one of these leagues.[3]

                  Other opportunities include playing basketball or tennis at local parks, gyms, or fitness centers. Scope out some ways to make your workout more social or combine fitness activities with your social life to create more workout motivation.

                  5. Use Music to Inspire You

                  Is your playlist stale? Spend some time creating a great workout playlist. Search Spotify or create some motivating stations on Pandora.

                  Think about what songs make you move. If you hear that song, you just can’t sit still. Even the theme song from Rocky might be a good motivator for you.

                  You can create multiple theme playlists to spark more creativity and fun in your workout. How about making a playlist of Best All-Time Roller Skating Songs? Or Best Heavy Metal Workout Songs? Best 80’s Workout Playlist (maybe it includes Let’s Get Physical).

                  6. Find Some Cool Podcasts

                  If music isn’t really your thing, download podcasts or audiobooks that interest you. Getting lost in a good podcast or audiobook can make the time fly by during your workout. And if you get the satisfaction of “multi-tasking” — you’re getting your exercise in while reading a book or staying up to date on a podcast.

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                  For an extra boost of workout motivation, if you’re listening to an audiobook, stop it at a cliffhanger and decide not to listen again until the next time you work out. This will motivate you to start exercising so you can see exactly what happens.

                  7. Update Your Gear

                  Maybe you’re not up for working out because your workout gear is from the dark ages. If you go to pull out a T-shirt for your workout, and it’s full of holes, it’s time to re-do your workout wardrobe.

                  Think of getting new workout gear as investing in yourself. How often do we make sure our living rooms or kitchens are state of the art, but we don’t put any time, energy, or money into our personal effects?

                  It could be as simple as getting a new water bottle. Making sure you have supportive and properly fitting shoes is key to achieving your workout goals. And if you get a new workout tee or tights, it can make you more motivated to get moving.

                  8. Get Organized for Your Workout

                  Set out what you need as motivation for your workout. If you are going on a morning run, lay out your workout clothes alongside some motivational quotes the night before. Fill your water bottle and set it on the counter.

                  For the after-work exercisers, pack your bag of clothes to take with you to work so you have no excuse not to go to the gym. If you are coming home after work, set your clothes out so that when you come home they will be a not-so-gentle reminder to you saying, “It’s time to go on your walk!”

                  9. Use Alarms as Nudging Reminders

                  So you’re not a morning person. If you think getting up earlier to squeeze a workout in before work is just not going to happen for you, then set an alarm for the time you need to start preparing for your workout in the afternoon/evening.

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                  If you want to go on a walk at 6pm, set an alarm for 5:30pm as a reminder. When you hear the alarm, it’s a workout motivation reminder. You don’t want to shirk on your health and fitness.

                  10. Trade Exercise for That After-Work Happy Hour

                  Maybe you are skipping some workouts to meet co-workers at happy hour. Or you come in from a long day at work and have a glass of wine first thing to alleviate the stress of the day. While it’s sometimes nice to unwind with a glass of wine, doing so after work could become a habit, and you can replace that habit with exercise.

                  By cutting out alcohol right after work, it gives you more time in the day to get a workout in. Try to go straight from work to your workout, or put your exercise clothes on the minute you get home and head back out the door for your run or walk. Whatever it is, think of that happy hour as a new kind of “happy hour time” for your to treat yourself and your body to your workout.

                  Exercise can help stave off anxiety and depression, so if your post-work drink is to alleviate post-work stress and anxiety, give a neighborhood walk a whirl instead.[4]

                  The Bottom Line

                  Life sometimes gets in the way of our plans, including our plans to work out and stick to weight loss goals. However, by maintaining the attitude of self-love and giving yourself the gift of time to exercise, you can use the above tips to help you stay on track with your workout motivation.

                  By using some organizational tricks and remembering your reasons for making your workout a priority, you’ll not only find the time to fit it in but feel good about doing so.

                  More on How to Find Workout Motivation

                  Featured photo credit: juan pablo rodriguez via unsplash.com

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