10-Minute Daily Yoga Practice

This 10-minute yoga class is great for all levels. Whether you’re a seasoned yoga student, brand new to yoga, or somewhere in between, this quick class is great for when you’re short on time. It can also be practiced multiple times a week by beginners or people returning after taking a break from yoga as a way to gain stamina, strength, and fluidity for longer practices. Whichever category you find yourself in, I hope you enjoy this class.

Music by Chris Collins, “One With The Universe - Long Version”

Transcript

Hi there, Kendra Tolbert here. Welcome to your 10 minute practice. It's a great class to do when you are short on time, Or if you are a beginner who is looking to build up the stamina and endurance necessary for longer classes. So you can do this one multiple times a week, And then the 15 minute, The 20 minute, And so on until you feel ready for a full one hour class. We'll begin on our hands and our knees. Her toes are curled under. And our attention is at our breath. On your inhale, Arch your spine. And as you exhale, Round your head. And your hips to the right and down. Then on your next inhale, Round your head and your hips to the left. Exhale, Circle to the right and down. Inhale, Circle to the left. Continue moving through these cat-cow circles. Letting your breath Set your pace. Come back to neutral. And let's repeat that on the left side. So inhale to arch. Exhale, Round to the left and down. Inhale to the right and up. Keep going. You know what to do. Come back to your neutral spine. Walk your hands forward. Hips stay high. Lower your head and your chest down for puppy pose. Press your hands firmly into the mat. And walk your hands back. So they're underneath your shoulders. Slide your right foot back. Lift your right toes. Reach your left hand forward. Breathe here. Lower everything back down, Bring your knee back in. Switch to the other side, Slide your left foot back. Lift your left toes. Reach your right hand forward. Bring everything back down. Bring your left knee in. Slide your right foot back. Slide your left foot back. You're now in Plank. If you'd like to, You can lower your knees. And breathe here in this variation of Plank. Whether your knees are lifted. Or lower. Firmly press into your hands. Bend your knees and send your torso back. Towards your thighs. Straighten your legs, Bring your shoulders back over your wrists. Let's do that again. Knees bent. Torso. Moves back, Hips move back. And lengthen forward. Final time. Bend your knees. Press back. Lengthen forward. If your knees are lifted, Lower them down. We'll all uncurl our toes, Bring our big toes together. Bring your knees out wide and sit back into child's pose. Lift up, Walk your hands back. Bring your shoulders over your hips. Decide if you would like to bring your knees together or not. Decide if you would like to place a prop. Between your hips and heels or not. If sitting back onto your hips and heels is uncomfortable, Please feel free to extend your legs out in front of you. On your inhale, Circle your arms up overhead. And then as you exhale, Twist to the right, Lower your arms down. Inhale to come up through center. Exhale, Twist to the left. Inhale up through center. Exhale to the right. Inhale center. Exhale to the left. Inhale center. Exhale right. Inhale center. Exhale, Lift. Final time. Inhale through center. This time, Exhale, Circle your arms down. Inhale. Bring your arms up overhead. Palm's touch. Exhale, Bend your elbows, Hands rest against your sternum. Thank yourself for taking a moment. To move, To breathe. And to be still. And I thank you for practicing with me and allowing me to guide you in this practice. Hope you found some ease here on your mat. I hope to see you again. Be well, And bye for now.