Building flexibility does not need long workouts or extended studio sessions. A short focused yoga flow can improve flexibility and expand your range of motion. This 10-minute yoga routine works for both beginners and experienced practitioners. It focuses on opening the body and supporting better posture while easing stiffness from long periods of sitting or standing. Whether you are short on time or want to add gentle movement to your morning or evening routine this quick flow helps you feel more open and relaxed and refreshed.
Cat–Cow Pose (Marjaryasana–Bitilasana): Smooth Spinal Mobility Warm-Up
Start your practice with Cat-Cow Pose. This flowing movement warms up your spine and helps it move more freely. It wakes up your body and gets you ready for deeper stretches.
How to do it:
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- Get on your hands and knees with your wrists directly under your shoulders and knees under your hips.
- Breathe in as you let your belly drop down while lifting your chest and tailbone up.
- Breathe out as you round your back and tuck your chin while pulling your belly button in.
- Keep moving between these two positions for one minute and match each movement with your breathing.
Benefits: This pose gently moves your spine and releases tightness in your neck shoulders & back. It helps make your torso more flexible overall.
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Downward-Facing Dog (Adho Mukha Svanasana): Total Body Stretch and Lengthener
