Short On Time? Try This 10-Minute Yoga Flow

If you're short on time and still want to get a yoga practice in, join me for this quick 10-minute flow—a complete practice in just a few minutes.
This class is ideal for those days when you may not have an entire hour to practice, but still want to get on your mat and take care of your body and mind.
This practice is a great way to fit yoga into your busy schedule, even if it's 10 minutes at a time.
No props needed. Come as you are.

Transcript

Hi, I'm Laia. Are you short on time and still want to get a few minutes of yoga? Let's just do it. Find a comfortable seated position and take a moment to ground through the sitting bones, Lengthen the spine and relax the shoulders down and away from the ears. Perhaps your eyes soften or close, Inhale through the nose. Exhale through the nose or the mouth. In through the nose, Let your shoulders lift up toward the ears. Exhale through the nose or the mouth as the shoulders drop. One more like that, Inhale, Shoulders up, Squeeze. Exhale release reach your arms out and up, Inhale palms unite overhead Exhale, Palms together in front of the heart. Open to the arms, Reach to the fingertips, Inhale lift the chest and arch. Exhale, Right arm over left, Round as you give yourself a hug. Keep the arms crossed as you lengthen your spine. Inhale, Maybe stay here, Maybe bring your arms to eagle. Whether the hands are on their shoulders or you are an eagle, Perhaps take a couple of circles one way as you breathe in. And a circle the other way as you breathe out. Pause at the center, Open through the arms, Once again inhale to reach and open, Arc your spine. Exhale, Left arm over right, Give yourself a hug, Curl in. Inhale to lengthen the spine, Keep the arms crossed. And perhaps the hands stay on the shoulders or you find ego with the arms backs of the hands or palms of the hands connect. You could stay still or take a circle one way as you breathe in. And a circle the other way as you breathe out. Pause at the center, Open through the arms, Inhale to reach out. Exhale, Bring your hands behind you, Press through the palms, Lift the chest and stay or maybe the hips lift up as well. Breathe in. Breathe out, Return the hips to the floor, Slide your legs to one side, And bring yourself to hands and knees, Tabletop. Take a moment to find stability. Maybe you take a couple of circles one way and then the other to stabilize the core and arrive. Or maybe it's stillness that you choose. On your inhalation, Reach your right leg behind you, Left fingertips go forward. You can keep the toes and the fingertips on the ground, Or as you inhale, Lift your leg, Lift your arm, Let it float for a moment. Excel Back to Tabletop. Inhale, Left toes reach back, Right fingertips go forward. Stay with the fingertips and the toes touching or on your next inhalation, Let it float. Exhale, Back to tabletop. Tuck your toes under, Send your hips back toward the heels and stay seated on the heels with the hands on the floor in front of you. Or walk the hands to the thighs as you lift your chest up. Inhale here. Exo. Inhale, Shift forward, Tap your toes onto the floor to release the sensation. Exhale, Tuck your toes, Hips up and back. This time, Downward facing dog. Breathe in. Breathe out. Find stillness or pedal out through the legs, It's up to you. One more breath, Inhale. And exhale. Inhale, Gaze to the top of the mat, Bend the knees deeply. Exhale, Make your way there. Feet parallel to one another, Hands to the floor in front of you, To the shins or to the thighs. Inhale, Flat back, Lengthen. XL fold. Press through the feet, Energize through the legs. Inhale, Rise up, Arms reach out and up overhead. Look up if you want. Exhale, Fold all the way down again. Inhale, Lengthen through the spine. Plant your hands firmly on the floor. Step your feet back. Plank pose. Exhale lower knees, Chest and chin to the floor Inhale, Scoop forward and up. Cobra, Lift your chest. Exhale, Hips back, Walk your hands back a bit, Table top. Inhale, Take your right leg behind you, Let it float if you'd like. Exhale, Right knee to your chest, Right foot between the hands. You could give the ankle a little help or let it step forward on its own. Ground through the right foot, Draw your right hip back, Stay here, Or inhale, Lift your arms out and up, Palms in, Eye over head. Exhale, Flip the backs of the hands to touch and then open the arms again, Bring them behind you. You can grab your left wrist with your right hand and stay. Or you can interlace your hands and press the heels of the hands together as you lift your chest a little more. Breathe in. Breathe out, Frame your right foot. Tuck your left toes, Lift your left knee, Inhale. Exhale, Step to the top of the mat. Flat back to breathe in. Breathe out two fold. Inhale rise, Stretch up, Look up if you'd like. Expand. Exhale, Fold again. Inhale, Flat back. Exhale, Hands to the floor, Step back, Plank or knee plank. Breathe in. Breathe out knees, Chest and chin or slow controlled chaturanga. Inhale, Choose your backbend, Cobra, Upward Facing Dog. Open the front body. Exhale bring yourself to tabletop. Inhale, Take your left leg to float behind you. Exhale, Left knee to the chest, Eventually left foot between the hands. Take a moment to find your lunge, To find the strength and the stability, And perhaps you stay. On the next inhalation let the arms reach up. Excel here. Flip the backs of the hands to face one another. Exhale again as you take your arms behind you. Maybe your left hand grabs your right wrist and you stay here, Or you can choose to interlace your hands instead. Breathing. Breathe out. One more inhale. Exhale, Release the hands. Left leg comes back to meet the right. Big toes touch, Knees wide. And as you bring the hips back toward the heels, Start to cross your right arm over the left. And as you bring the chest down, Maybe your chin rests on your arms or your forehead could come down. Breathe in Breathe out. One more inhale. And exhale. Lift yourself up enough to uncross the arms and now put the left arm over the right. Inhale to lift. Exhale once again, Curl down until you fold. Maybe the forehead is down, Maybe the chin is down, Maybe your head floats. One more breath. And then slowly. And cross the arms. Shift one hip to the floor, Bring your legs around and in front of you. And start to draw your right foot. Until it's on the floor and your knee faces up toward the ceiling. Lengthen through the spine as you hug your right leg. Breathe in. And breathe out, Take a twist to the right. Your right fingertips can be behind you to help you leverage and keep your left leg pretty much engaged. One more breath. And then return to center. Now extend the right leg behind you or in front of you rather. Left foot to the floor, Knees faces up. Inhale to lengthen as you hug your left leg. Exhale to twist to the left. Keep the spine long. The breath steady. One more breath. And then gently return to center Bring yourself to a comfortable seat once again. Take a moment to rest your hands on your lap or your knees as you soften your gaze or close your eyes. And take a moment to consider. And to observe. What this practice did for you. Just a few minutes of movement, Breath, Of awareness. How do you feel? And how can you take a little bit of this sensation? Of this vibe into the rest of your day. Take a deep breath in, Letting it expand front to back, Side to side, Top to bottom. And let it go Take a moment to repeat within or out loud, Thank you, Thank you, Thank you. And once you're ready. Can open your eyes and continue with your day. Thank you for practicing with me. See you on the next one. Take care.