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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 July 13, 2020

                  The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                  The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

                  Now is as good a time as any to focus on getting your body into the best shape possible.

                  Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

                  Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

                  In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

                  What’s so special about this workout routine for men?

                  There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

                  Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

                  It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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                  With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

                  Beginner full body workout routine

                  To start with, we’ll be taking a look at a beginner workout routine.

                  This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

                    Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

                    Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

                    Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

                    Intermediate workout for men

                    This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

                    This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                      Day 1: Chest, Shoulders and Triceps

                      Chest

                      Triceps

                      Shoulders

                      Day 2: Back and Biceps

                      Back

                      Biceps

                      Day 3: Legs

                      Quads, Glutes and Hamstrings

                      Calves

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                      Day 4:  Shoulders, chest, and Triceps

                      Chest

                      Triceps

                      Shoulders

                      Note:

                      Every second week superset bench press and dumbbell flys.
                      Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                      Day 5: Back and Bis

                      Back

                      Biceps

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                      Advanced Workout Routine For Men

                      Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                      It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                      Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                        Day 1: Chest & Back

                        • Barbell Bench Press – work up to a 5 rep max for the day
                          • Set 1 at 50% – 1 set of 5 reps
                          • Set 2 at 60% – 1 set of 5 reps
                          • Set 3 at 70% – 1 set of 5 reps
                          • Set 4 at 80% – 1 set of 5 reps
                          • Set 5 at 90% – 1 set of 5 reps
                          • Set 6 at 100% – 1 set of 5 reps
                        • Incline Dumbbell Press – 3 sets of 6-8 reps
                        • Dips – 3 sets of 6-10 reps
                        • Pullups – 3 sets of 5-8 reps
                        • Pendlay Rows – 3 sets of 6-10 reps
                        • Pulldowns – 3 sets of 6-10 reps

                        Day 2: Legs

                        • Squats: work up to a 5 rep max for the day
                          • Set 1 at 50% – 1 set of 5 reps
                          • Set 2 at 60% – 1 set of 5 reps
                          • Set 3 at 70% – 1 set of 5 reps
                          • Set 4 at 80% – 1 set of 5 reps
                          • Set 5 at 90% – 1 set of 5 reps
                          • Set 6 at 100% – 1 set of 5 reps
                        • Leg Press – 3 sets of 6-10 reps
                        • Stiff-Legged Deadlift – 5 sets of 5 reps
                        • Hamstring Curls – 3 sets of 6-8 reps
                        • Calf-Raise – 5 sets of 10 reps

                        Day 3: Shoulders & Arms

                        Day 4: Rest

                        It’s your rest day. Rest your muscle to prepare for the next round of training.

                        Day 5: Chest, Shoulders, & Triceps

                        Day 6: Back & Biceps

                        Day 7: Legs

                        Final Thoughts

                        So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                        Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                        Featured photo credit: pixabay via pixabay.com

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