The 10-Minute Yoga Workout You Can Do Every Day

There’s a good chance you’re reading this story because you’ve also read about the many health benefits of yoga. It seems like most people could benefit from a regular practice including everyone from children to people who want to lose weight, and beyond. Anyone who especially wants to reduce stress, relieve anxiety, and manage depression will benefit from a regular yoga practice, too, research found. Even if you have another go-to form of exercise, following the same short, simple yoga exercise is a great way to start your day with some structure.

How to start practicing yoga every day

One of the best things about yoga is that you don’t need to join a fancy boutique studio to practice if that’s not realistic for your time, budget, or if you’d rather get your zen on solo at-home. Getting into the habit of a daily yoga routine at home might seem daunting, but with a little guidance, it doesn’t have to be. All you need is a yoga mat and enough space to lay it out. Here’s a daily yoga sequence with step-by-step instructions to get started that takes only 10 minutes of your time. Perform the sequence three times through and enjoy the flow. And if you need some motivation, keep these yoga quotes handy to help you through your journey.

Jill Wachter/Reverse Diabetes

Sweeping Forward Bend

WORKS BACK, ARMS, AND LEGS

1. Stand tall with your legs together, arms down at your sides, palms facing forward. Sweep your arms out to your sides and overhead, stretching tall.

2. Bend forward from the hips (bend your knees if you need to) and push your tailbone back, while you sweep your hands back out to the sides and down to the ground, placing your fingertips under your feet. Allow your head to hang, and breathe deeply and evenly while contracting your quads to help relax and lengthen the hamstrings.

3. Hold for 30 to 60 seconds. Then bring your hands to your hips, press your tailbone down, and hinge back to a standing position with a long, straight torso.

Jill Wachter/Reverse Diabetes

Cobra

WORKS ABS, ARMS, CHEST, AND BACK

1. Lie face-down with your feet together, toes pointed, and your hands on the floor, palms down just in front of your shoulders.

2. Lift your shin and gently extend your arms, contracting your glutes and lifting your upper body off the floor as far as comfortably possible. Hold for 30 to 60 seconds.

3. If you feel any strain in your back, alter the pose so that you keep your elbows bent and your forearms on the floor.

Jill Wachter/Reverse Diabetes

Jill Wachter/Reverse Diabetes

Gate

WORKS LEGS, ARMS, AND CORE

1. Kneel on the floor with your knees hip-width apart. Stretch your left leg out to the left side and turn the foot so the sole is flat on the floor, toes pointed to the left. Keep your right knee directly below your kip. Align your left heel with your right knee. Turn pelvis to the left so the right hip comes forward. Turn upper torso to the right. Point kneecap to ceiling.

2. Move arms out parallel to the floor with your palm facing down. Bend left over the left leg and place your right hand on your shin, ankle, or floor along the outside of your left leg. Contract the left side of the torso and stretch the right. Place your right hand on the outer right hip and push your pelvis toward the floor. Slip the hand up to the lower right ribs then left toward the shoulder.

3. Sweep your right arm over the back of your right ear. Without pushing your right hip, roll it slightly forward and turn the upper torso away from the floor.

4. Inhale as you return to the starting position.

Once you master this flow, add in these other easy yoga poses you should be doing every day. Here’s how to clean your yoga mat when you’re done.