Advertising
Advertising

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.

Advertising

4453772495_edf4f66b95

    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.

    warrior-pose-241611_1920

      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.

      8066266498_6d05b00504_b

        Photo Credit: AmandaD_TX via Compfight cc

        Advertising

        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.

        6362889571_8727dcf2d4

          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.

          533580863_09cd189943

            Photo Credit: amproshoot via Compfight cc

            Advertising

            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.

            6362889629_799306a142

              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

                Advertising

                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.

                6922378521_e23d146bfc_b

                  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!

                  More by this author

                  Sarah Hansen

                  A corporate-sales professional turned entrepreneur

                  25 Simple Weight-Loss Tips You Shouldn’t Overlook 12 Best Foods That Improve Memory and Brain Health Why Am I so Unhappy? 50 Little Things That Secretly Make You Unhappy 10 Amazing Benefits of Swimming You Never Knew Which Dehydrator Is The Best For You?

                  Trending in Exercise

                  1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on March 2, 2021

                  Why You Should Keep a Fitness Journal to Jumpstart Weight Loss

                  Why You Should Keep a Fitness Journal to Jumpstart Weight Loss

                  As you get started on a fitness journey, you’ve probably looked up the importance of a good exercise regimen, a healthy diet, and a more active lifestyle. What you probably haven’t heard much about is the importance of keeping a fitness journal to keep yourself on track.

                  Here is how to get started with a fitness journal and the benefits it will bring.

                  How to Start a Fitness Journal

                  Starting a fitness journal is simple and easy. You either buy a pre-organized fitness motivation journal or a blank notebook if you are interested in designing your own layout.

                  As you get started with your fitness journal, try to include the following.

                  Fitness Goals

                  Before you even begin to track your workouts, it’s important to clarify what your fitness goals[1] are and the deadline you plan to reach them by. Your goals can include changes in your diet, your exercise routine, or your weight.

                  Workout Statistics

                  Each time you do a daily workout, write down the date, day of the week, start/end times, the exercises you completed, and the reps of each. This can be altered depending on your specific workout. For example, if you’re a runner, you can write down your average speed while running, your peak heart rate, and your total distance traveled.

                  Body Metrics

                  In order to track your progress, you’ll need to know specific body measurements. You can include your weight, BMI, length measurements, and calories consumed each day. Then, go back and measure these at least once a month to see how close you are to achieving your fitness goals.

                  Diet and Sleep Info

                  Your eating and sleeping habits are just as important as your workouts when it comes to fitness. As an added element in your fitness planner, you can keep track of what you eat, your water intake, how long you sleep, and your sleep quality. This can help you identify patterns that can help you work out more effectively.

                  Advertising

                  Benefits of Keeping a Fitness Journal

                  1. The Key to Celebration

                  “Progress equals happiness.” -Tony Robbins

                  One of the most encouraging acts you can do in your life is to track your progress. If you’ve set goals, it’s absolutely crucial for you to know if you’re moving any closer.

                  As Tony Robbins, a top-notch motivational speaker and author, said: Progress is happiness. It’s one thing to crave progress and another thing to start measuring it. That’s when the workout journal comes in handy.

                  When you’re able to see just how far you’ve come by looking back in your fitness journal, you’ll feel more motivated to keep moving forward.

                  2. Better Guidance

                  “If one does not know to which port one is sailing, no wind is favorable.” -Lucius Annaeus Seneca

                  Imagine if a coach could analyze your whole progress, your weaknesses, and your strengths in less than 5 minutes.

                  If you have paid to be coached by a professional in the fitness industry, why not make his/her life and your progress easier? If your trainer knows where you’ve been struggling, and where you’ve been excelling, s/he will know how to guide you toward better results.

                  3. Reduce Reliance on Willpower

                  The last thing we all want is to put more stress on our plates. Why should we consciously note down our progress and add an extra task?

                  Advertising

                  A workout book can actually lessen the willpower that we need to get to the gym. The fitness journal takes the decision weight off our shoulders that is needed to start the task.

                  When you plan your workouts in advance through your journal, your mind will already have the habit embedded in your routine.

                  You can also check out Lifehack’s Fast-Track Class: No More Procrastination. This can help you learn to stop procrastinating and get to the gym when it’s time.

                  4. Helps You Face the Truth

                  A fitness journal will help you analyze what you’ve really been doing to achieve your fitness goals.

                  Some people think they simply have “bad genetics,” yet when they look at what they’ve really been doing through the fitness journal, they may see that their eating and exercise habits haven’t gone in the right direction. This can help eliminate excuses and get you moving on a better path.

                  5. Creates Accountability

                  By looking at our past achievements, we can set the goal to achieve more. A fitness journal can foster our ambition by keeping us accountable for what we did yesterday and what we plan to do tomorrow.

                  6. Recognize Patterns

                  Have you ever wondered why you feel a lack of motivation one day and then feel like exercising for two hours on another? A fitness journal can help you see patterns in your behaviors. In the end, what gets measured gets managed.

                  7. Experience Joy of Task Completion

                  You know that feeling when you cross off something on your to-do list? It’s possible to replicate that same feeling after going to the gym with your fitness journal.

                  Advertising

                  If we write down the results of our training, we get a dopamine rush. It makes us feel that we’re in control of our destiny.

                  8. Prevent Excuses

                  If you’ve noticed that you haven’t made any progress recently, look at your fitness journal. It’s most likely not your genetics.

                  If we write our progress down, we can see what works and what doesn’t, which can help prevent excuses.

                  9. Minimize Injuries

                  Do you feel a sting after doing shoulder exercises? Make a note in your fitness journal.

                  Before starting the next workout, go through the old workout and act accordingly. Often, injuries accumulate after multiple workout sessions. We can minimize the occurrence of injuries by writing it down in our journal and noting what isn’t working for our bodies.

                  10. Look and Feel Like a Pro

                  If you have a fitness journal to track your progress, you’ll feel more dedicated to your workouts overall. Looking and acting like a professional becomes a self-fulfilling prophecy.

                  11. Determine the Value of Your Time

                  Work expands so as to fill the time available for its completion. -Parkinson’s Law

                  Parkinson’s Law also applies to your fitness results. If you don’t give your workout a maximum duration, you may not end up using your workout time wisely.

                  Advertising

                  Pre-determine the sets, reps, and exercises that you want to do beforehand to make the most of your time.

                  12. Focus on You

                  While I’m a huge believer in motivation through a competitive spirit and external factors, in the end, this journey is about becoming a better you—a healthier, faster, stronger and better person altogether.

                  The fitness journal can help you keep your focus on where it should be—on you. In the end, all the notes that you take are focused on your progress and your decisions.

                  Final Thoughts

                  The reason most people don’t have a fitness journal is that they assume it’s not worth it. Nothing could be further from the truth.

                  There are plenty of reasons to follow a fitness journal. From creating motivation, to helping you stay on track, to being a facilitator for personal growth, having a fitness journal is an absolute necessity if you’re serious about reaching your fitness goals.

                  In the end, having a fitness journal for goal setting can really make all the difference for your physical and mental health.

                  More on Reaching Your Fitness Goals

                  Featured photo credit: dylan nolte via unsplash.com

                  Reference

                  Read Next