10-Minute Yoga for the Full-Body Stretch You Need

A 10-minute yoga practice uses gentle flowing movement with longer holds to stretch the full body and strengthen. The practice aims to ease stress and tightness, improve flexibility, and align inner and outer awareness. Space is created in the body while the nervous system is calmed, leaving the body feeling lighter and more open. Props are optional, with blocks or a bolster available for support. The sequence begins in Thunderbolt Pose with three full breaths, then moves through Seated Side Bend, Seated Twist, Seated Cow Pose, and Seated Cat Pose, repeating the cat-cow pattern five times with the breath. The flow continues into Downward-Facing Dog for three full breath cycles with hip swaying.

"This 10-minute yoga practice provides a full-body stretch by blending gentle flowing movement with longer holds that deliver on strengthening. The combination helps ease stress and tightness, improve flexibility, and align your inner and outer worlds. You'll create space in the body while also calming the nervous system and leaving yourself feeling lighter and more open."

"Though no props are necessary for this yoga practice, feel free to keep blocks or a bolster on hand for extra support. Come into a comfortable seated position, either cross-legged in Easy Pose or kneeling with your tops of the feet on the mat in Thunderbolt. Take 3 full breaths here."

"With your next inhalation, reach your arms overhead. As you exhale, take your right hand to the mat alongside you and extend your left arm overhead as you lean to the side in a Seated Side Bend. Inhale as you return to center before bending toward the left with your next exhalation. With your inhalation, return to center."

"Move through hands and knees position before tucking your toes and shifting your hips up and back in Downward-Facing Dog. Stay here for 3 full cycles of breath, swaying your hips"

Read at Yoga Journal