I’ve been trying to commit myself to 10 - 15 minutes of yoga plus a 30-minute walk a day to build strength and flexibility, and increase energy and sleep better, but it hasn’t been easy. My husband and I just came down with a virus that put us both on the couch for 48 hours and I didn’t feel great on the third day either so my efforts got de-railed for a bit but I’m back on it this week!
I think it’s expected to have slip-ups like this but as long as you get back on the horse you’ll make progress towards your wellness goals.
I got back on track with this 10-minute core strength yoga routine. It took me 10 minutes to complete, then I meditated for 5 additional minutes in seated meditation. I held each pose for 5 - 10 good breaths.
This sequence includes boat pose, which can be very challenging. My goal was to hold this pose in the straight-legged version each time I went into it, but I was bending my knees by the third time.
Boat Pose great for building abdominal strength and also improves balance and focus. To hold the pose, begin in a seated position. Lean back gently while you lift your legs in the air to form a v shape and extend your arms forward. You can also bend your knees for a less challenging pose or place your palms on the mat behind you for additional support.
This sequence also includes a lovely stretch with a supine twist. It’s difficult to describe but take a look at this picture:
You begin on your mat laying down on your back facing up. I chose to extend the top leg, grabbing my left big toe with my right hand (just fingers), and then pulled my left foot across the right-hand side of my body for an intense hamstring stretch with a supine twist, but you can feel free to take a bend at the knee as shown in the above image if you prefer
10-Minute Core Yoga Burn
Boat Pose
Folded Pose with Supine Twist to the left
Boat Pose
Folded Pose with Supine Twist to the right
Boat Pose
Child’s Pose
Forearm Plank
Cobra
Down Dog
Child’s Pose
Forearm Plank
Cobra
Down Dog
Child’s Pose
Forearm Plank
Cobra
Child’s Pose
Seated Meditation
This routine really fired up my core and helped me to center myself, and relax before my day really even began. I hope you enjoy it too! Any questions on the flow? Comment below and I’ll get back to you.
Interested in more 10 - 15-minute morning yoga flows? Check here for my lower body sequence.
Namaste.