10 Minute Yoga Practice - 10 Benefits



Life is busy, we all have something we need to be doing, but how do we make our day go smoother, our mindset be clearer and the tone of our day be more positive.

By incorporating a Yoga practice into our daily life, even just a 10 min yoga practice it can enhance our day dramatically. Many studies have been done sharing the benefits that Yoga can offer and I wanted to share with you ten ways a 10-minute yoga session can benefit and enhance your day.


1. Reduces Stress

When we practice a 10-minute yoga class, we are tapping into the nervous system. A 10 min yoga stretch can move us out of fight and flight (sympathetic nervous system) and into rest and digest (parasympathetic nervous system). When this takes place, we can reduce the blood pressure, heart rate and become calmer; this will also increase the intestinal and gland activity, which will accompany relaxation.


2. Increases Energy


As your stress levels go down during the 10 min yoga, you begin to improve your energy levels. All postures have a specific outcome and influence over the body and mind. When wanting to increase the energy levels, you could aim for a 10-minute morning yoga session that includes backbends or a 10-minute flow yoga class or 10 minute Yoga flow beginners.


3. Enhances Breath


Most of the Yoga incorporates breathing, and because of this, your breath capacity will increase and improve. Yoga improves lung function and enhances the respiratory system overall. The postures will help to keep the lungs healthy and flexible, the breathing work help to lengthen and deepen the breath for better oxygen intake and overall wellbeing.

4. Increases Happiness


I need say no more this quoted section below shows and proves the power of Yoga on our moods.







"A recent study has shown that practicing regular yoga and meditation results in higher serotonin levels (the happiness hormone). {....} The same study showed that long-term yoga practitioners have more mass in the areas of the brain associated with contentment." - Laetitia Tempelman

5. Increases Flexibility


When we practice even a short 10 min yoga session, we are moving the body in a range of motions. Some movements we may not be familiar with or the body will feel tight. Still, with the consistency of the session and practising the yoga stretches, it will improve our overall flexibility and muscle and joint mobility.

6. Increases Strength


Practising our yoga exercises will most certainly increase our bodies strength. You may be surprised how challenging it is to hold the Yoga postures for any length of time if you are new to Yoga. A regular 10-minute yoga with help to strengthen the back, legs, arms, spine and core as well as many other areas of the body may not even know yet.


7. Increases concentration


Studies have shown that practising yoga affects the neural patterns of the brain, which can have the effects of helping with better concentration and focus. Regular Yoga practises daily has been shown in research done by the University of Illinois to have a positive impact on the cognitive abilities and stress levels.


8. Sleep Better


When we practice Yoga, we stimulate the parasympathetic nervous, which will help us to switch off the fight and flight, allowing the body to go into rest and digest. Regular Yoga will help to encourage and improve better sleep.


"When people who have insomnia perform yoga daily, they sleep for longer, fall asleep faster, and return to sleep more quickly if they wake up in the middle of the night. This is also true for older people who have insomnia — those who are 60 and older experience better sleep quality, sleep for longer, and feel better during the day when they perform regular yoga." - Sleep Foundation. org


9. Improves Balance


Yoga helps to strengthen the body and mind; with this added strength, it may help to improve balance.


This balance created in Yoga is just not standing on one leg, but it is an overall balance in mind and the body. Hatha Yoga is known for creating harmony through the sun and moon, yin and yang and the feminine and masculine. So when we do a 10 minutes Yoga session daily, we increase the balance from within and without.


10. Increases Calmness


Science has a few theories as to why Yoga creates calmness. CNN has reported and confirmed that when we practice Yoga, two essential hormones are released.


1. Oxytocin which can reduce stress and improve your overall feeling of wellbeing.


2. Endorphins is another hormone released when you practice Yoga, and it plays an important role when it comes to managing negative emotions and physical pain.


“Yoga makes you feel more calm and relaxed because we use breathing techniques, such as diaphragmatic breathing — also called Ujjayi breath — that helps to take us out of the sympathetic nervous system, and moves us into our parasympathetic response (aka, rest and digest),” Alia Sebben, a certified yoga instructor and creator of the Yoga for Mental Health series on the Yoga Studio App, explains to Bustle." - www.bustle.com



If you haven't already tried one of the 10-minute yoga sessions and you're short on time, it is a perfect way to incorporate your Yoga into your day.


Thank you for reading, please leave me a comment with any thoughts. Love Katya


Click here for the 10 minute Yoga playlist that you can enjoy in your own time.



References and more reading material:


https://www.yogauonline.com/

https://justmind.org/

https://www.netdoctor.co.uk/healthy-living/fitness/a28508/yoga-health-benefits/

https://universityhealthnews.com/

https://www.sleepfoundation.org/

Welcome to my blog, I am Katya 

I am an artist, Yoga lover and 'British Wheel of Yoga' Teacher of over 10years. Sharing and helping people is something I am incredibly passionate about, and I aim to serve to the best of my ability. 

I graduated with a Bachelor of Arts Degree in Creative Writing & English in 2007; I find that blogging and poetry is a perfect way for me to express myself and to structure my knowledge to share with others. 

I hope you find something that can help on these pages and I look forward to sharing more content with you. Love and Hugs Katya 

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