Now that we know the numerous health benefits, it's time to practice 10-minute yoga! Remember, consistency is key. If you can set aside 10 minutes each day to check in with your body, you will notice a difference. Here are some basic yoga poses that you can practice for one minute each (or longer) before bed.
1. High Lunge
To practice this pose, step one foot forward and the other backward. Bend your front knee ninety degrees. Slowly lean forward, shifting your weight onto your front foot, and lift your back leg up to the sky. To release this pose, gently bring your back foot back down to the floor starting with the toes before stabilizing onto the ball of your foot.
Sit up straight on the floor and slowly lean forward onto the front of your sitting bones. Bring your feet together and clasp them with your hands. Lengthen your spine and focus on your breath, staying in this pose for as many inhale-exhale cycles as you wish. To get the best stretch, press your elbows down on your legs to stretch the groin.
To practice this pose, have your child sit up straight on the floor with their legs extended. Cross the right leg, keeping it bent, over the left leg, and extend the left arm on, resting it on the outside of the right knee. Use the leverage created by the bent knee and the left arm to twist and stretch your back, lifting the chest up to the sky. Have your child focus on their breath for a few breaths before switching sides. Hold for as many breaths as you’d like.
4. Cow Face Legs
To practice this pose, sit up straight on the floor with your knees stacked on top of each other in a crossed-over position and your feet facing outward. Clasps your hands together behind your back with one reaching from over the shoulder and the other reaching from behind the back. Stretch and lengthen your spine, holding for a few breaths.
To practice this pose, lie down prostrate and bend your right knee up to your chest until you are in a split-lunge position. Keep your hips square and focus on your breath. Alternate your legs.
6. Reclined Pigeon Pose
Come onto your back with your legs bent. Bring your right ankle to your left thigh and push your knee outward to stretch the glute. Push your left leg up with your toes.
Begin on all fours in downward dog position, feet hip-width apart, and keep your chin tucked to the chest. Step right foot forward to the outside of your right hand, coming into a deep lunge position.
Lower your left knee to the ground and press into your hips. Keep your arms and back straight. Slowly lower onto your forearms. Keep your back flat and your head in line with your spine. Hold for 4 breaths and repeat on the opposite side. Bring your knees to your chest and wrap your arms around them. Rock side to side before coming back up in a seated position.
Sit on the floor criss-cross-apple-sauce and lean back onto your forearms. Inhale and extend your legs, keeping your feet apart and your toes turned outwards. Flatten your lower back. Gently lift your pelvis off the floor, tucking your tailbone inward. Lower your pelvis back down and focus on your breath. Rest in this pose as long as you'd like. This is a great pose to end your practice with!
You can try each of these poses for as long or as quickly as you'd like! Remember, 10 minutes is all it takes to give your mind and body the maintenance they need. Don't forget to practice nightly for the best results, and top off your practice with NightCap for a deeper night's sleep.