What Are the Benefits of 10 Minutes of Yoga a Day?


Yoga is an ancient practice that connects the mind, body and spirit through movement, breathing and meditation. While yoga classes typically last 60-90 minutes, you can still experience powerful benefits from shorter yoga sessions too. In fact, taking just 10 minutes a day to practice yoga can transform your health and wellbeing in numerous ways.

What Are the Benefits of 10 Minutes of Yoga a Day?

A Quick, Convenient Way to Reduce Stress

Life gets busy, and carving out an hour or more for yoga each day can seem daunting. However, even just 10 minutes of yoga first thing in the morning or on your lunch break can help calm your mind and relieve stress.

The controlled breathing and flowing sequences in yoga help activate your body's relaxation response. This counteracts the fight-or-flight adrenaline surge triggered by stress. When you take a yoga break during your day, you'll feel more centered, focused and peaceful.

Improves Your Posture and Flexibility

Have you noticed yourself slouching at your desk or the steering wheel? Poor posture contributes to back and neck pain, headaches and fatigue.

Fortunately, a short daily yoga practice helps counteract unhealthy postural habits. Yoga poses strengthen your core and back muscles to support proper spinal alignment. And sequences that incorporate forward folds, hip openers and spinal twists improve flexibility in tight areas like your hips, hamstrings and shoulders.

Over time, 10 minutes of daily yoga will help you sit and stand taller, move with greater ease, and prevent injury.

Enhances Your Breathing Capacity and Lung Function

Yogic breathing techniques are a central component of yoga practice. In just 10 minutes, you can reap powerful respiratory benefits from prāṇāyāma breathing exercises. These help increase your vital capacity - the maximum amount of air your lungs can hold.

Deep belly breaths during yoga provide a gentle massage to your internal organs. Specific breathing practices called bastrika and kapalabhati clear mucus and toxins from your airways. As your lung capacity improves through daily yoga, you may notice less shortness of breath during everyday activities.

Boosts Your Strength, Balance and Coordination

You don't need heavy weights or high-intensity interval training to build strength. The physical postures in yoga require you to support your own body weight in diverse ways. This improves muscular endurance and tone.

Poses like planks, side planks and down dog are part of many 10-minute yoga routines. A few rounds of sun salutations will get your heart pumping too. Balancing postures like tree pose and eagle pose hone your coordination. Over time, yoga builds functional fitness and stability.

Elevates Your Mood and Senses Well-Being

Need an instant mood boost or energy lift during the day? A brief yoga practice can brighten your outlook and banish fatigue.

Connecting movement with breath increases oxygenation and blood flow to your brain. As you gain mastery over your mind and body, your confidence expands. Releasing muscle tension calms your nervous system and dissipates anger or anxiety.

Yoga's meditative nature focuses your awareness on the present. This provides a sense of calm and inner peace that carries through your day.

Helps You Maintain a Healthy Weight

A daily 10-minute yoga ritual boosts your metabolism and helps prevent weight gain. Yoga's muscle-lengthening and toning effects increase your resting metabolic rate. This means you'll burn more calories throughout the day.

Certain types of yoga are also vigorous cardio workouts. Powerful flowing sequences like ashtanga and vinyasa yoga provide an intense calorie-burn. Yoga's mind-body connection also brings awareness to your eating habits. You may find yourself making healthier diet choices as you cultivate inner peace through yoga.

Improves Your Focus and Concentration

Multitasking and distractions make it hard to stay focused during the busy work day. Just 10 minutes of yoga first thing in the morning sets the tone for enhanced concentration all day long.

Yoga's breathing techniques increase oxygen to the brain and stimulate the parasympathetic nervous system. This allows you to feel calm, clear-headed and fully present. Regular yoga practice strengthens the prefrontal cortex region of your brain responsible for focus, attention and decision-making.

Releases Aches and Pains

If you suffer from chronic back pain, fibromyalgia, arthritis or other nagging muscular issues, yoga can help relieve your symptoms. Gentle, restorative poses provide therapeutic effects without taxing your body. They also improve circulation to painful areas.

A 10-minute daily yoga practice loosens stiff joints and keeps your connective tissues supple. Many aches and pains stem from prolonged sitting and poor posture habits. Yoga's ability to reverse these patterns relieves pain over time. The enhanced mind-body awareness you cultivate in yoga also helps reduce your overall perception of pain.

Prepares You for Sleep

Do you have trouble falling asleep or wake frequently during the night? Daily yoga is a natural sleep aid. The relaxation response it triggers decreases your heart rate and lowers your blood pressure. This counteracts your body's normal fight-or-flight stress activation.

Yoga also regulates your production of cortisol and melatonin- the hormones controlling sleep-wake cycles. Certain poses such as forward folds stimulate the vagus nerve, promoting deeper sleep. The meditative aspect of yoga calms an overactive mind racing with thoughts at bedtime. You'll find yourself easily drifting into sound slumber.

Maximizes Athletic Performance

You don't have to be a professional athlete to benefit from a short daily yoga practice. Improved flexibility, balance, core strength, breathing capacity and coordination enhance any workout regimen or fitness level.

Many professional athletes now incorporate yoga into their cross-training routines. By preventing injuries and speeding post-workout muscle recovery, yoga allows athletes to train harder and see better results. The focused mindset achieved in yoga translates directly into competitive sports performance.

Optimizes Your Digestion

Slouching and sitting for prolonged periods slow down your digestion, leading to complaints like acid reflux and constipation. Specific yoga postures massage your abdominal organs, stimulate peristalsis and improve elimination.

Twisting poses wring out toxins while forward and backward bends oxygenate your tissues. Yoga also boosts circulation in the digestive tract. The enhanced blood flow optimizes nutrient absorption and waste removal. Regular practice normalizes bowel habits to provide soothing relief.

Sharpens Your Brain Power and Memory

Your brain needs exercise just like your muscles to function optimally. Adding yoga to your daily routine pumps extra oxygen, blood and nutrients into your brain for a natural cognitive boost.

Yoga's meditative focus strengthens your working memory. New connections forming between brain cells enhance information processing and retention. A study from the University of Illinois even found that participants who practiced yoga regularly gained brain volume over a span of just eight weeks. They performed better on cognitive tests too.

Cultivates Body Awareness

Do you zone out during the day and lose touch with physical sensations in your body? Yoga trains your mind and nerves to hone interoceptive awareness. This helps you listen to subtle signals about pain, hunger, tension, posture and movement patterns.

As you gain greater body awareness, you can identify the triggers causing you stress and physical discomfort. You're able to regulate your emotions and respond to sensations with calm equanimity. Daily yoga makes you more attuned to your body's innate wisdom so you can care for it optimally.

Bolsters Your Immune Defenses

A regular yoga practice strengthens your first line of defense against germs and illness. Deep breathing and inverted poses drain congested sinuses to fight infection. Yoga flushes out toxins, boosts blood circulation and oxygenates tissues to create an inhospitable environment for pathogens.

Meditation lowers stress hormone levels that compromise immunity. By reducing inflammation-causing stress, yoga protects against autoimmune disorders too. Expect fewer sick days when you devote just 10 minutes a day to yoga and watch your vitality soar.

Where Can You Take 10 Minutes for Yoga Each Day?

  • After waking up
  • On your lunch break at work
  • Before dinner
  • While commuting on the bus or train
  • Waiting for an appointment
  • Before bedtime

Sample 10-Minute Yoga Routines

To maximize the benefits from your short daily yoga practice, include a variety of postures that target all muscle groups. Flow smoothly between poses, coordinating movement and breath. Here are two diverse 10-minute sequences to try:

Morning Yoga Flow

  1. Cat/Cow - 5 rounds
  2. Downward-Facing Dog - 5 breaths
  3. Plank - 5 breaths
  4. Cobra - 5 breaths
  5. Child's Pose - 5 breaths
  6. Mountain Pose - 5 breaths
  7. Standing Forward Bend - 5 breaths
  8. Standing Half Forward Bend - 5 breaths each side
  9. Raised Arms Pose - 5 breaths
  10. Standing Side Stretch - 5 breaths each side
  11. Tree Pose - 5 breaths each side
  12. Seated Meditation - 1 minute

Evening Yin Yoga

  1. Butterfly Pose - 5 breaths
  2. Reclining Twist - 5 breaths each side
  3. Caterpillar Pose - 5 breaths
  4. Half Frog Pose - 5 breaths each side
  5. Dragon Pose - 5 breaths each side
  6. Supine Spinal Twist - 5 breaths each side
  7. Reclining Bound Angle - 5 breaths
  8. Legs up the Wall - 5 breaths
  9. Savasana - 2 minutes

Play with sequencing postures in unique ways each day. Listen to your body and explore modifications as needed. Over time, increase the duration and challenge of your yoga mini-routine.

Add Props to Enhance Your Practice

Yoga props like blocks, straps, bolsters and blankets allow you to get deeper into poses safely. They also provide extra support so you can hold challenging postures longer. Have fun incorporating useful yoga props into your short daily sessions:

  • Yoga blocks - Help improve alignment and stability in standing poses, lunges, and hamstring stretches
  • Strap - Assists with binds and extending reach in seated forward folds
  • Bolster - Supports and lifts the body in restorative poses
  • Blanket - Cushions knees and hips in kneeling postures
  • Yoga mat - Provides slip-free grip and padding for floor poses

Supercharge Your 10-Minute Practice with CBD

You can enhance yoga's already impressive benefits by pairing it with a daily CBD supplement. CBD, or cannabidiol, is a non-psychoactive compound derived from the hemp plant.

Research shows CBD's relieving properties work synergistically with yoga.

CBD capsules offer long-lasting effects when taken daily before your yoga practice. CBD oil tinctures can be placed under the tongue for faster absorption to experience optimal results during your 10-minute yoga flow.

Adding just 10 minutes of yoga along with CBD oil to your daily wellness routine provides profoundly positive mind-body effects. You'll feel less stressed, healthier and more energized to take on whatever comes your way!

How often should I do a 10 minute yoga session?

Aim to fit in a short 10 minute yoga sequence at least once daily. Consistency is key to experiencing the myriad benefits. Turn it into a habit first thing in the morning, during a lunch break, or before bedtime. Even yoga 2-3 times per week will boost your wellbeing.

What time of day is best for a quick yoga fix?

It’s ideal to do yoga first thing in the morning on an empty stomach to energize your body and focus your mind. But any time of day works to relieve stress and tension – morning, midday, or night. Experiment to find the best timing for your schedule.

What are the best yoga poses for beginners in 10 minutes?

Great starters include standing poses like mountain, tree, and warrior sequences. Gentle backbends like cobra and camel, inversions like down dog and wide-legged forward folds are also easily modified. Seated twists and reclining figure four stretch are restorative options.

How can I get more stretching into a short routine?

Focus on poses that target major muscle groups like the hips, hamstrings, chest, shoulders and spine. Try incorporating a few deeper hip openers like pigeon pose or frog pose. Prioritize poses within your tight areas versus generalized stretching.

What are good yoga flows for strength training in 10 minutes?

Planks, side planks, dolphin pose and down dog hold are challenging for upper body. Work the lower body with warrior III, chair pose and squats. Caterpillar pose, boat pose and crow pose require core control. Surya namaskar A & B build total body strength.

How long should I hold yoga poses in a short practice?

Quality trumps quantity when you have limited time. Hold poses for 5-8 slow breaths versus rushing through many postures. This allows your body to open and strengthen more effectively. For variety, combine some dynamic flowing sequences with a few longer held poses.

Can I do yoga without any equipment in 10 minutes?

Absolutely! Bodyweight exercises are the foundation of yoga. You can perform a well-rounded routine anywhere without props. If available, grab a mat for cushioning. Optional items like blocks, straps and bolsters add support but aren’t mandatory.

Is it better to follow videos or create my own routines?

Both options work well. Videos provide structure and guidance from instructors. Designing your own sequences lets you customize poses to target specific areas. Mix it up for versatility or stick with what you enjoy most!

Are there any poses to avoid in a short daily practice?

Listen to your body and skip postures that cause pain. Avoid excessive forward folds, intense backbends or deep twists on days you’re stiff or fatigued. Don't practice inversions if you have high blood pressure or feel dizzy.

What benefits will I notice first from regular 10 minute yoga?

You'll likely experience reduced tension, improved flexibility and better sleep quality within the initial week. As you continue daily practice, you'll gain muscle tone, mental clarity, easier breathing, and an overall enhanced sense of health and wellbeing.

How can I motivate myself to stick with my 10 minute yoga habit?

Schedule your yoga time to create a consistent routine. Practice first thing in the morning to energize your day. Track your progress in a journal. Set goals for mastering new poses or holding ones longer. Notice positive changes in your body as inspiration.

Hopefully these answers help you start and stick with an easy, accessible 10 minute daily yoga practice! Consistency will allow you to fully experience yoga's amazing benefits.


Yoga is an ancient mind-body practice that provides immense health benefits. Taking just 10 minutes a day to do yoga can reduce your stress, increase your flexibility, build strength and balance, boost your mood, help you lose weight, improve your sleep quality and optimize athletic performance. Yoga enhances focus and concentration as breathing techniques increase oxygenation and stimulate the parasympathetic nervous system. Yoga releases muscular tension and pain by increasing circulation. It also prepares your body for sleep by lowering heart rate and blood pressure. Yoga improves your posture, lung capacity, digestion and immunity against illness. It sharpens memory and brain function while cultivating body awareness. A daily 10 minute yoga practice first thing in the morning energizes your day and establishes consistency. Use yoga blocks, straps and blankets to assist and deepen poses. Pair yoga with CBD oil or capsules to amplify benefits further. Ten minutes of yoga provides profound mind-body benefits for reduced stress, increased energy, improved health and greater well-being.

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