Have you ever been to a yoga class and looked at the clock halfway through? It can feel like forever to hold each pose, and somehow there are still 45 minutes left in the class. I can’t be the only one!
I love the benefits of yoga, like being more flexible having a calmer mind, better balance, and more focus, but I don’t always have time to do it. A 90-minute class is like a long run for me, with some stretching added in for good measure.
I was interested when I saw a US study that said that moving around for just 10 minutes a day can greatly improve mood and lessen muscle pain. I then looked for a routine that would fit into my busy schedule and still work. Trevor Shan’s 10-minute mobility coach routine is a quick, easy, and surprisingly effective workout. Even better, it only has five moves that you can change to fit how flexible you are right now.
First, stand up straight. As you breathe out, bend at the hips and fold forward, keeping your knees slightly bent. You should feel a stretch in your lower back, hamstrings, and calves after two minutes.
Next, do a lizard stretch holding each side for one minute. Then move into a seated 90/90 position to help your hips and hamstrings move better and your spine rotate better.
After that, go into the sphinx pose for two minutes to open up your chest and relax your lower back. Then, finish with a one-minute lying spinal twist, focusing on taking slow, deep breaths to fully relax and let go of any remaining aches and pains.
Things to know and tools
A yoga mat is helpful for this routine because it involves a lot of work on the floor. I used Lululemon’s Reversible yoga mat because it has a good grip and is comfortable. You will also need some room, but not a gym. I did mine in the evening while watching TV in my living room.
“You only need ten minutes Trevor says, “You don’t need a 90-minute yoga class.” “Not that those aren’t helpful, but doing 10 minutes every day will get you much further than doing a few longer sessions each month.” Think about how your body will feel in a month.
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What you can get out of this 10-minute yoga routine
This short routine shows that even a short workout can be very helpful if you do it regularly. Stretching every day is an easy way to get back in touch with your body, see how you’re feeling, and ease any pain or stress.
Man doing the cobra pose on a mat for exercise
Thanks for the picture Getty Images.
Trevor says, “Everyone should stretch for at least 10 minutes a day.” “It’s not about being super flexible; it’s about keeping your basic human movement.” We slowly lose the ability to move without it, which can cause pain, bad posture, and a lower quality of life.
How to make time for it
You don’t need a perfectly planned class or a full 90-minute session to get the benefits. I like to relax at night by doing some gentle stretches like the forward fold, the cobra, or a simple twist. Trevor says, “You’ll feel younger looser and lighter right away,” and I have to agree.
Most people end their day feeling tight sluggish, and stressed. The good news is that you can end yours feeling relaxed active, and in touch with your body after a long day. It’s doable, realistic, and most importantly, you can stick with it.
