If you’re a workaholic, you know how difficult it is to find time to implement self-care into your daily routine. And yet, you probably also know how important it is to check in on your mind and your body as often as you can to perform your best and not get burnt out.
Lucky for you, there’s a perfect solution! If you’re tired of burning the wick at both ends and missing out on time with yourself, 10-minute yoga is just what you need. There are plenty of simple yet effective stretches out there that you can practice just before bed in only 10 minutes.
Penciling in 10 minutes for yourself at the end of a long day can make all the difference. The best part is, you don’t have to sacrifice any part of your busy schedule to practice this. Keep reading to learn about the 10-minute bedtime yoga practice that has busybodies feeling at the top of their game!
A bedtime routine is an evening ritual that is performed every night around the same time before bed. Examples of bedtime routines include brushing your teeth, getting in your pajamas, completing an evening prayer, journaling, or meditating.
This brings us to 10-minute yoga. Here’s why you should incorporate it into your nightly ritual, especially if you’re someone who’s always on the go!
10-Minute Yoga before bed is not just about the brevity of the practice. 10-minute yoga is most effective when it’s done consistently on a daily basis. You can get the most out of your practice if you schedule your 10-minute bedtime yoga practice at the same time every night.
But what does a consistent routine have to do with the benefits of 10-minute yoga? Well, research shows that maintaining consistent bedtime routines can reduce stress, anxiety, and ruminating thoughts, as well as help you fall asleep more easily.
Human beings, like most animals, are creatures of habit. Once you begin to form a habit, the habit gradually becomes second nature until your habit becomes second nature.
Forming healthful habits is a significant step towards cultivating inner peace and happiness. In addition to reducing stress and negative thoughts, a consistent routine can help you connect with your circadian rhythm. Keep reading to learn more about the circadian rhythm and why it’s so important to form consistent habits.
Your circadian rhythm is the fancy word used to refer to your internal body clock. This internal clock is influenced by external factors such as temperature and sunlight.
For example, once the sun starts to go down and there’s less visible sunlight, your brain signals the suprachiasmatic nucleus, triggering the production of melatonin to help you sleep.
But why is this important? Well, your circadian rhythm helps schedule your body’s sleep-wake cycle. When your circadian rhythm is functioning properly, it’s easier to be productive and happy.
On the flip side, studies show that if your circadian rhythm isn’t functioning properly, you are more likely to display symptoms of depression, anxiety, and other disorders. That’s why a consistent and healthy morning and nighttime routine are crucial to maintaining a healthy and happy lifestyle!
That’s where 10-minute yoga comes in. By incorporating just 10 minutes of stretching and breath-focus into your nighttime ritual, you can actually strengthen your circadian rhythm! The key is to do it every day.
Not only will you fall asleep more easily, but you’ll get a fuller, deeper sleep and wake up feeling rejuvenated.
Speaking of achieving deeper sleep and waking up rejuvenated, NightCap is a great way to get the most out of your REM cycle. REM stands for rapid-eye-movement and begins about an hour and a half after you’ve fallen asleep.
Your brain is most active during the REM cycle of your sleep, the part of the sleep cycle when dreams occur. REM is important because it is positively correlated with your ability to learn and produce proteins.
In other words, NightCap can help you learn information more effectively because it helps you get deeper REM sleep. Not to mention, NighCap is delicious and chock-full of healthful ingredients that promote your overall physical and mental health.
It’s my favorite evening cocktail for a reason! NightCap is the perfect refreshment after a 10-minute yoga practice before bed. You can even make NightCap and 10-minute yoga your evening routine and strengthen your circadian rhythm.
Keep reading to learn more about 10-minute yoga and how it can benefit you.
The EarlyBird Morning Cocktail
Before we delve into 10-minute yoga, let’s first sharpen our understanding of yoga in general. Yoga is a physical and mental practice that originated in India over 5,000 years ago. Yoga incorporates strength, flexibility, and breathing exercises to improve your overall health.
But how did we come to know this ancient tradition? I’m glad you asked! The term “yoga” was first used in the Rig Veda, a sacred compilation of Hindu texts written in Sanskrit. Yoga then spread to surrounding countries in a variety of ways thanks to globalization.
Before yoga spread across the globe, it was developed and refined into a multifaceted practice by Rishis, or sages. The Rishis meticulously documented their findings and beliefs in another ancient text known as the Upanishads.
There are six major schools of philosophy in Hinduism, and yoga is one of them! Yoga has been around for ages, and it’s safe to say that it’s not going anywhere anytime soon. Yoga is a spiritual, sacred, and healthful practice with loads of benefits.
Yoga has been around for ages for a reason! Incorporating yoga into your daily routine is a great way to reduce stress, especially if you have a jam-packed schedule.
Studies show that people with jam-packed schedules are less mindful of their physical and mental health because they don't set aside time for rest or to process their thoughts and emotions. Cultivating a proper work-life balance is a necessary component in maintaining your mental health.
10-minute yoga is a great way to create balance in your life. In addition, 10-minute yoga:
As you can see, 10-minute yoga can truly catalyze the change you've always wanted to see in your life. Keep reading to find out how you can practice 10-minute yoga, step-by-step!
The EarlyBird Morning Cocktail
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.
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.
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.
The best part about yoga is anyone can practice it. All you have to do is focus on your breath and stretch the parts of yourself that you're able to. Let's discuss some poses that you can do if you're injured or disabled, so you can reap the benefits of 10-minute yoga, too.
Tadasana is a great pose for those in physical pain because it encourages awareness which helps take the mind away from negative thoughts.
Click here to learn more about how to practice Tadasana (as well as other Asanas) step-by-step.
If you’re unable to stand, you can still emulate the sentiments and benefits induced by Tadasana by sitting upright and grounding yourself to the floor. If you imagine energy flowing beneath you in the earth and up through the tailbone and the length of your body, you can still reap the benefits of Tadasana!
Another great way to emulate Tadasana if you can’t stand is to visualize yourself as a sturdy, standing mountain even as you sit. Essentially, a seated-Tadasana is a form of meditation.
Thus, even if you are physically unable to stand, you can still practice your own version of 10-minute yoga at home!
Click here to check out some other poses and variations that anyone can do!
Now that you’re a 10-minute yoga expert, you’re ready to reap all the benefits of setting aside time to take care of yourself! Don’t forget to visualize yourself connecting with the energy flowing from the earth and up through you, and you’ll be a force to be reckoned with!
If you’re looking to reduce stress, improve your sleep quality, and improve your cognitive functioning, don’t forget to check out NightCap, the perfect refresher after effective 10-minute yoga practice! Together, NightCap and 10-minute yoga are a stellar combination with health benefits you don’t want to miss out on.
Being productive doesn't have to mean sacrificing self-care. Through 10-minute yoga, you can transform your life. Remember, consistency is key!