It’s about choosing what type of yoga you choose. Then there is a school of thought that believes that yoga needs a long period of time and in a tight schedule it is almost impossible to add a yoga session, but it is possible to choose from a variety of options as in yoga, only the basic poses they are more than enough. 80. So you can start your yoga as soon as you feel inspired and this article can be a good start for your yoga journey today as we are going to discuss a 10 minute yoga session that you can easily include in your routine agitated. Let us begin!

There are several poses to select from, but these 4 poses can not only be a great start for a beginner, they can also be good for those who want to keep it as short as possible.

1. Leo stance:

Lion Pose, also called Simhasana, should be done early in the morning. However, if you cannot do it early in the morning, you can also practice it in the evening with the only condition that there is a break of at least 5-6 hours between your practice session and your meal, as it is a requirement that your stomach should be empty when you practice any posture.

Things to remember:

The level of difficulty is basic, the style is hatha yoga, repetition: one leg at a time, it strengthens the throat, voice and lungs and the duration of this posture is approximately 30 seconds

Addresses:

1. Sit down and then kneel on the yoga mat. Cross your ankles so that the front of your left ankle crosses the back of your right ankle. Feet should be pointing to both sides. The perineum is supposed to press down on the tops of the heels.
2. Keep your palms on your knees. Extend your palm and fingers as well. Also, press through them firmly against each knee.

• Keep your eyes wide open, breathe in through your nose and out through your mouth as you do this, make a ‘ha’ sound, with your mouth open and stick out your tongue. Make sure that the breath passes through the back of the throat.

1. You have two options, you can look at the tip of your nose or keep your gaze between your eyebrows.
2. A few times “Roar”, do the same process with the other leg and repeat the posture.

2. Downward Facing Dog Pose:

Adho Mukha Svanasana, also known as Downward Facing Dog Pose, is ideal for stretching the shoulders, knuckles, hands, back, arches, feet, and hamstrings and strengthens the back, arms, and legs.

things to remember

The style is Ashtanga Yoga, it takes up to 1-3 minutes and there is no need to repeat this asana in one session.

Addresses:

1. Your body should form a table-like structure, which means standing on four limbs.
2. Make sure your body forms an inverted “V,” gently lift your hips and straighten your knees and elbows as you exhale.

• Your hands and shoulders should be in the same line, and your feet should be in line with your hips and make sure your toes are pointing out.

1. Press your hands into the yoga mat and lengthen your neck while your ears should touch the inside of your arms, and your gaze should be directed towards your navel area.
2. Stay in this pose for a few seconds, then go to the bent knees position and repeat the tabletop position.

Note: If you have any of these situations (carpal tunnel syndrome, high blood pressure, retinal detachment, dislocated shoulder, diarrhea, weak eye capillaries, or pregnancy), it is advisable to talk to your health expert first, and then try this pose.

3. Ardha Bhekasana (Half Frog Pose):

It’s a great pose for quads, flexors, chest, abs, groins, ankles and hips, it takes up to 1 minute then switch sides and repeat at least 3 times.

Addresses:

1. Lie on the mat in a face down position. Extend your legs, press your forearms and palms into the mat, and simultaneously lift your torso and head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Extend your fingers so that they should point away from your body. Make sure your legs and pelvis are attached to the ground you lift.
2. Don’t move your elbow, cross your left arm in front of you in the direction of your right arm at about a 45-degree angle. Bend your right knee and move your right heel toward your hips. Take your right hand at the back to hold it around the inside of the right foot.

• Begin to rotate your elbow up, to make this pose happen, take the palm of your right hand and rotate it to the right, further away from your body, until your fingers point forward and you can grab your fingers over the fingers of the feet. Bring your right foot closer to your hips. Remember, your elbow should be facing the ceiling. Press down on the top of your foot.

Note:

1. Take a deep breath between each step.
2. Don’t do this if you have a knee, back, shoulder, or neck injury.

• Do not do this position if you have insomnia or migraine problems.

4. Eagle pose:

Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles, open shoulder joints, making space between the shoulder blades. Improves circulation in all joints, improves balance and focus. The time is 3-4 minutes

Addresses:

1. Stand in Tadasana, bend your knees and lift your left foot so you can cross it over your right foot.
2. Keep your right foot firmly on the yoga mat, your left thigh is on top of your right thigh, and your left toes should point down.

• Cross your right arm over your left arm and bend your elbows to keep them perpendicular to the floor and make sure the backs of your hands are facing each other.

1. Press your palms together and stretch your fingers up.
2. Keep your gaze in one place; stay in this pose for a while in which you take a couple of breaths.
3. Release your hands in slow motion and bring them to the side of your body.

• Lift your left leg and place it back on the yoga mat and return to Tadasana slowly.

Note: Do not attempt this asana if you suffer from ankle, shoulder, or knee pain, and speak to your doctor if you are pregnant.

These poses are tried and tested. Plus, they’re a great start for anyone looking for a short but effective way to lose weight.